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.


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}

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)

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.

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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]

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