Professional Swim Workouts by Professional Swim Coaches
Dec 30, 2015 – T2 Aquatics

Dec 30, 2015 – T2 Aquatics

There are a few different things going on in this workout, compared to our normal mode of training.


One of the major changes we are making is: we are swimming more backstroke with the ankle strap, and this is our third day of working with it — so we moved our way up to 50s on (105). Fins were used a bit more today because I felt like the athletes needed a little bit of a break, while still getting some great work in. We use FINIS Zoomer and FINIS ankle straps.

Workout AM

4×100 Free (120) – 50R 50L
1×400 Kick (7) – mix
4×100 IM Drill (130) – 3.3.2 / 3R 3L / SSD / 2R 2L
1×400 PB/Pad (520) – 50 3b per 25 / 50 Fast
4×100 IM Swim (125) descend 1-4

3- 50K + 100 Sw (2) — Back Kick + Back Swim
3- 50K + 50 Sw + 50 K (155) — Back Kick + Breast Sw (Pull) + Thumb Lock Flutter K
3- 100 K + 50 Sw (150) Flutter Kick with Board + Fly Swim

Pull 4x:
4×50 Back Pull Strap (105)
extra 20
1×100 Dolphin Pull FINS with FLIPS (2)

12×25 Backstroke with cup FINS (40)

12×100 Free-Fly x50
1- (140) – hold sub 106 / sub 112
1- (130) – hold sub 103 / sub 109
1- (120) – hold sub 101 / sub 106

5×200 Pull (240) – 100 4b per 50, 50 Fast, 50 3b per 50

Workout Total: 7050

Additional Comments:
I thought it was a good idea to put the standards on the Free-Fly 100s. The athletes were responsive and most people were right under the A or the B standard.

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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8 Comments on "Dec 30, 2015 – T2 Aquatics"

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Andreas Friedrich

What does SSD mean in the 4×100 IM drill?


How can I do this 1×100 Dolphin Pull FINS with FLIPS ?


How can I do this Back Pull Strap ?


What is mean cup FINS ?

Nico Messer
I will try to answer all of your questions on this workout by Coach Yetter. The backstroke pulling with the strap is either done with the strap around the ankles only or to aid the athletes with the pullbuoy in addition to the strap – with an interval of 1’05 it seems that they would not use the PB however. Finis sells an ankle strap but you could really tie almost anything around your ankles for this to work. The dolphin pull in my opinion is done pulling (so little to no kicking action) doing flip turns at the wall.… Read more »
Andreas Friedrich

Hi Nico, you forgot my question on the SSD during the 4 x 100 IM drill. Do you know what that means?

Nico Messer

Andreas, I needed to get back to Coach Yetter. It means “single single double strokes” with one arm locked out front while the other is holding water thru a pull. This specific drill only applies to the breaststroke of the IM…hope this makes sense.

The answer is also posted on this Twitter converstionsds at

Andreas Friedrich

Thanks Nico, that makes sense.