Professional Swim Workouts by Professional Swim Coaches
Dec 3, 2007 – T2 Aquatics

Dec 3, 2007 – T2 Aquatics

This is a workout Katie Hoff did on Monday 12-3-07 at the North Baltimore Aquatic Club. My T2 Aquatics athletes have done something very similar to this recently, in preparation for Florida HS Region Champs / Florida HS States.

1×600 Free (720)
12×50: 4 Kick (50) + 2 Drill (45)
3×100 Pull (120) breaths per 25
3×100 Pull (115) Descend 1-3
12×25 (30) — 2 Drill + 2 Swim….Same Stroke for 4
6×50 (40) — any stroke, hold 27-30 seconds

Set #1:
8×75 (110) — #4 Fast; #8 Faster
8×50 (50) — #4 Fast; #8 Faster
8×25 (30) — #4 Fast; #8 Faster

200 easy

Set #2
5×100 Free (115)
5×100 Free (110)
5×100 Free (105)

Set #3
15×50 (40)
#5, #10, #15 Fast

3×150 continuous (Back-Brst-Free 150 + Pull 150 + Back-Breast-Free 150)


Additional Comments
This workout was done on 12-3-07. We were 4 days out of our Holiday Championship meet, where Katie Hoff set 4 American Records in a span of 29 hours. To this day, it was one of the most amazing single meet performances I’ve seen!

When I do the workout with my T2 Aquatics athletes, I’ll tailor it a bit more for them so it won’t be exactly the same. Katie could handle a lot of “stuff” in the same workout, and go fast multiple times without breaking down. I’m not sure why I included the 50s at the end…I think I should have left them out. But, it all worked out ok.

Katie swam Breast on the 75s, 50s, and 25s. I don’t remember her times, and I didn’t write them down.

Her 100s were interesting: last 8 were 56.8, 55.2, 55.3, 54.8, 54.6, 54.6, 54.2, 52.6 ….which is a bit faster than I needed them to be! I usually ask for 500 race pace on (120) or (125)….but she was right there on (105) — add up the final 5 and she puts together a 4:30.8. Not far from the 4:30.4 she actually went that weekend.

As I stated before, I should have left the 100s alone and just did an 800 warmdown….but she could handle quite a bit and although I didn’t write her times down she went pretty fast all the way through the 50s at the end. This workout was 6500, and we were 4 days out. We did 5200+ during the morning session as well. The next 3 days we went singles: 4500, 3500, 2500 — then off to the meet.

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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