Professional Swim Workouts by Professional Swim Coaches
Jan 29, 2014 – T2 Aquatics – Fartlek Practice

Jan 29, 2014 – T2 Aquatics – Fartlek Practice

At T2 Aquatics we like to train with a mix of speeds. Wednesday AMs are generally devoted to this “Fartlek” style of training. With the large amount of “timed” fast swimming we tend to do, this type of training is a welcome break.

Wednesday January 29, 2014 – AM

400 (510) Free + 4×100 (130) – 50 Kick + 50 Swim
300 (355) Free + 3×100 (140) – IM Drill
200 (240) Free + 2×100 (130) – 50 Kick + 50 Swim
100 (125) Free + 1×100 (140) – IM Drill

12×75 Paddles
4 (105) – 50 Free + 25 Paddle Kick*
4 (110) – 25 Free + 25 Paddle Kick* + 25 Free
4 (115) – 25 Paddle Kick* + 50 Free
Freestyle = 1-2 in NO BREATH on all walls

1×300 {25 Free + 25 Stroke Drill + rest 15 + 25 Stroke Build to fast finish}

6×150
2 (205) — 50 Back + 50 Breast + 50 Free*
2 (210) — 50 Back + 50 Breast* + 50 Free
2 (215) — 50 Back* + 50 Breast + 50 Free
Non-IMers substitute alternate stroke if needed

1×200 {50 Free + 25 Stroke Drill + rest 15 + 25 Stroke Build to fast finish

3×300 FINS
1 (345) 100 Free + 100 Kick + 100 Stroke Swim Fast*
1 (4) 100 Kick + 100 Stroke Swim Fast* + 100 Free
1 (415) 100 Stroke Swim Fast* + 100 Free + 100 Kick

WORKOUT TOTAL: 5200

Additional Comments:
Check out the video I’ve posted on youtube, which will give you a visual on the Paddle Kick drill we used this morning. The video shows our 4th 75 (50 Free Swim + 25 Paddle Kick Fast). You can see that the athletes may swim during the “kick” portion of the drill, but the swim MUST be done NO BREATH into the wall. We used this concept throughout the set, so each time the athletes kicked a strong 25, they finished it with a no breath portion going into either a finish or a turn.

As the athletes train increasingly faster throughout the set, they may decide to swim a bit more (swimming is faster than kicking with paddles)…so as a coach you begin to see athletes breaking into the “swim” earlier in the lap — working on no breath fast swimming more and more throughout the set.

The speed at which the athletes are kicking is strong, but at this point in the morning they are still warming up and getting into the practice. The speed increased from here!

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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