Professional Swim Workouts by Professional Swim Coaches
Aug 20, 2012 – T2 Aquatics

Aug 20, 2012 – T2 Aquatics

This is the first practice of the second week of our official fall season. Most swimmers took 1-2 weeks away from the pool prior to last Monday. We are in the “building” stage of our season.

Today will be a General Aerobic day, with some Kicking and Pulling.

The Kicking Set (400-300-200-100) is designed to be a very good effort. Soon, the interval will be faster (130) with a lane on (125) and a lane on (120). The Pulling is more of an even split set, with some descend — but compared to the kicking it’s not supposed to be extremely intense. I will ask my 4:09-4:10 400M Freestylers to swim around 1:00 base in yards…maybe a little bit under if they look easy.

The Free Swim Set is setting up a set of 10×300 (330) or 7×300 (350) that we will do in a few weeks — which we be “retested” at times throughout the season.

Workout

5x:
225 Free {50R / 50L / 50 3⁄4 catchup / 75 Swim} (3)
5 Pushups Slow for (40) (1)
25 Underwater Kick (1)
5 Hand Claps on random start + 30 seconds extra rest

Kick:
400 (640) + 300 (5) + 200 (320) + 100 (140) Strong body position, work it down

Drill:
400 {25 Back + 25 Side K R + 25 Side K L + 25 Free 5th}

Pull:
500 (6) + 400 (445) + 300 (330) + 200 (215) + 100 (1) Or 400 (505) + 300 (345) + 200 (225) + 100 (105)

Swim:
5×400 Free (440) hold 4:00-4:05 / 4:10-4:15 + 200 easy OR
5×300 (350) hold 3:10-3:15 / 3:15-3:25 + 200 easy

WORKOUT TOTAL OPTION 1: 6350 – OPTION 2: 5350

This free 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]

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