Professional Swim Workouts by Professional Swim Coaches
Dec 18, 2015 – T2 Aquatics – “Add on” Kicking 100s

Dec 18, 2015 – T2 Aquatics – “Add on” Kicking 100s

Our T2 Aquatics group dedicated themselves to getting a strong kick set in last Friday.


1×900 (1245) {300 Free + 300 Kick + 300 Free IM}
3×200 (255, 250, 245) {Free IM – Kick Flutter with Board final 50}
3×100 (130, 125, 120) {Fly-Back, Back-Breast, Breast-Free}

12×25 (40) Specific Drills, all technically A+ 25s
Flyers: Kick Head first — Backstrokers: Balance Dixie Cup Kick — Breaststrokers: 2K 1P with locked thumbs

Kick: “A” int “B” int
1×100 (125) (140)
1×100 (120) (135)
1×100* (115) (130)
1×100 (125) (140)
1×100 (120) (135)
2×100** (115) (130)
1×100 (125) (140)
1×100 (120) (135)
3×100*** (115) (130)
1×100 (125) (140)
1×100 (120) (135)
4×100**** (115) (130)

1×200 easy

24×50 Free (50) – extra (10) before every 4th 50
Stroke Count matches Time/ Goal Time = half 100 Time or faster

3×50 easy (50) Free-Back with underwater turns

Workout Total: 5400

Additional Comments:
This set mimicked our set of 25x100s freestyle we did last week. Great effort from our athletes. We had 3 guys accomplish the (115) interval (out of 4 who attempted the set). Two accomplished the set with a Board (Flutter kick), and one accomplished the (115) Breast Kick with a Board.

We had 12 out of 27 make the B interval. We have a ways to go … with 3 people making the (115) interval, we are not going to wait around for the athletes who cannot make the (130) interval!

My advice and recommendation for those who cannot do the 130 interval on this set is to start to work HARDER on warmups, secondary sets, and basically all of the swimming that is not “TIMED” during practice time. These athletes need to do the little things like kicking sub 130s on the warmup 100s we tend to do (which are on 1:35, 1:40, or 1:45 during warmups). If you can’t make 4×100 on (130), but you are close, then the next day or week when you see 5×100 Kick on (140) during warmup — get under (1:30) instead of mindlessly going through the motions as many do during warmups. Take advantage of the easier intervals if you are someone who tends to “miss” the harder intervals.

Many of the athletes who go 1:28, 1:30, 1:32, 1:35 for the last 4 on (1:30) {missing the interval after #1} are the same athletes who earlier in the week went 1:33 average on 5×100 on (1:40) during the warmups or during the secondary set of a particular practice. I’m trying not to be repetitive here, but maybe it’s needed to say it twice: those athletes need to remember the pain of “failing” on the set, and get after everything possible in practice to ensure that it doesn’t happen again.

This free 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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2 Comments on "Dec 18, 2015 – T2 Aquatics – “Add on” Kicking 100s"

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What is mean A+25 ?

Nico Messer

I think Coach Yetter refers to the quality of the execution for the 25’s – thus the A+ refers to a grade which in this case would be the highest possible.