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.

Warmup:
1×600 Free (720)
12×50: 4 Kick (50) + 2 Drill (45)
3×100 Pull (120) 5.4.3.3. 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)

WORKOUT TOTAL: 6500

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.


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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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