Professional Swim Workouts by Professional Swim Coaches
Jan 2, 2014 – T2 Aquatics

Jan 2, 2014 – T2 Aquatics

My goal for the following workout is to provide an opportunity for each athlete to achieve outstanding stroke and outstanding velocity relative to effort — the entire way through the workout.

The shorter sets and general simplicity of each particular set allows the athlete to focus in short spurts, and perhaps swim just a bit better than they normally would.

Thursday January 2, 2014

3x: {2×100 Free (120) + 3×50 Drill (1)}
Free – 50R 50L breathing
Drill – Fly-Back, Back-Breast, Breast-Free

3x: {3×50 Swim (55) + 4×25 Drills (40)}
Swim – Round 1 Fly-Back, Round 2 Back-Breast, Round 3 Breast-Free
Drill – Round 1 single arm Back, Round 2 2K 1P Breast, Round 3 Fly Kick on Front


3x: {2×75 Kick (120) + 1×150 Swim-Drill-Kick of choice (245)}
Kick – Round 1 Fly, Round 2 Back, Round 3 Breast or Free
3x: {2×50 Swim (1) + 1×100 Swim-Drill of choice (140)}
Swim — #1 Free, #2 Stroke
3x: {2×25 Swim (30) + 1×100 Swim-Drill of choice (150)}
Swim — #1 Free or Stroke, #2 Stroke


FINS – middle portion of each repeat is Fast!
75 (1)
150 (2)
225 (3)
300 (4)
225 (3)
150 (2)
75 (1)

200 easy

WORKOUT TOTAL: 5100

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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