Professional Swim Workouts by Professional Swim Coaches
Apr 6, 2016 – T2 Aquatics – Age Group Backstroke Practice

Apr 6, 2016 – T2 Aquatics – Age Group Backstroke Practice

We are going to go with an active rest backstroke set this week. The idea with the 50s (pre-set) is to get the juices flowing, and the legs warmed up.

I’m looking for some fast 50s kick! The athletes were able to kick sub 40 (3 at 35 seconds) flutter with a board last week, so I’m looking forward to seeing some sub 40s and perhaps sub 35s this week — on the back.

Apr 6, 2016 - T2 Aquatics

We are kind of “sneaking in” a little kick set to start the practice. It’s not very long or heavy, but it will be fast! The 75s will be descended, and faster as they go.

Workout

3×200 Free (250) – 50R 50L
4×100 Kick (150) – descend 1-4
3×200 Free IM (310) – double pullouts
> Rest 30″
4×100 Pull (130) 5th
4×50 Pull (1) 7th {turns count for 2 strokes}

4x:
1×50 Back (50)* descend 1-4
1×50 Back Drill (1) – “A-ok”
1×50 Back Kick (110)** descend 1-4
1×50 human stroke (110)

6x:
1×75 Back (105)** descend 1-4 x2
2×50 Free (50) hold 32-33 or 34-35
3×25 Back KDS (35) sub 22, sub 20, sub 18, get ready!

4×25 human stroke (40)

Continuous Relay to finish (athletes swim 25s fly from a dive, one every 40-60 seconds from a dive!)

Workout Total: 7500

This workout was provided by T2 Aquatics Head Coach Paul Yetter.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Paul Yetter

Paul Yetter became NBAC’s Head Senior Coach in November 2016. Prior to the Fall of 2016, Paul was the Head Coach of T2 Aquatics (Naples, FL 2010-2016). [Read Bio]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz