Dec 22, 2012 – T2 Aquatics

This workout is a traditional NBAC set from the 90s. I’ve done it, or a variation of it quite a few times as an athlete. At T2 Aquatics, we’ve used this sort of set often, with a few different variations (see the notes below for certain variations that you can use). I had everyone do freestyle as their stroke of this set … mainly due to the large group size I had on this particular Saturday. Had I asked athletes to do Breaststroke, I would have had a (1:50) interval for them. This is first time this fall/winter that we’ve done the set … and we will repeat it in a few different ways over the spring/summer.

Workout AM

8×150 (245) 50 Free + 50 Stroke Drill + 50 Kick
Stroke Drill = 1 of each x2 / Kick = your choice with a Board

16×50 (1) 25 Fast Stroke + 25 Free 5th
Stroke = 4 of each

3x:
1×400 Drill (730) — Drill may be 50 Free Swim + 50 Stroke Drill
4×100 Stroke (140) – Average 107-110 / Average 111-114 / Average 115-118 {pick one, depending on ability}
Rest 60
4×100 Stroke (140) – Best Average, Descend by round

200 easy

FINS 10×100 Kick (140) Hard

200 easy

WORKOUT TOTAL: 7000

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

Additional Comments:
The variations may work like this:
– Original Set – 3 rounds: 400 Stroke Drill (730) + 4×100 (140) + 4×100 (135) + Rest 60 + 4×100 (135) Best Average, Desc Rounds on Final 4
– Variation 1 – 3 rounds: 400 Stroke Drill (730) + 4×100 (140) + 4×100 (135) + Rest 60 + 2×100 (135) Best Average, Desc Rounds on Final 2
– Variation 2 – 3 rounds: 400 Stroke Drill (730) + 4×100 (140) + 4×100 (135) + Rest 60 + 1×100 (135) Fast Average, Desc Rounds on Final 100

Additional Variations:
– Variation 3 – 3 rounds: 400 Stroke Drill (730) + 4×100 (140) + Rest 60 + 4×100 (140) Best Average, Desc Rounds on Final 4
– Variation 4 – 3 rounds: 400 Stroke Drill (730) + 4×100 (140) + Rest 60 + 2×100 (140) Best Average, Desc Rounds on Final 4
– Variation 5 – 3 rounds: 400 Stroke Drill (730) + 4×100 (140) + Rest 60 + 1×100 (140) Fast Averages, Desc Round on Final 100

This is certainly not all you can do with this type of set. The idea is to get into an aerobic groove during the first 4-8 100s, then let the HR fall a little bit, then get after a set of 100s that could be 1, 2, or 4. I like to go from 4 to 2, to 1 – and vary it in that way as I go through the weeks. This is a great set to learn 200 pace … and athletes can learn to get to that pace from an aerobic angle.