Professional Swim Workouts by Professional Swim Coaches
Jan 29, 2015 – T2 Aquatics – High School Focused IM Special

Jan 29, 2015 – T2 Aquatics – High School Focused IM Special

The following is a workout we did with our “Senior 2” training group. We have 16-24 HS-aged athletes in attendance each evening, and we train for 90 minutes.

We have been doing short sets of 3×200 Breast and 3×200 Back recently to get these athletes used to swimming the 200 distance; today’s set incorporated 200s with some faster 25s-100s…and both the 200s and shorter stroke swims proved to be consistent with our recent training.

Workout

12×75 as
4- Free (120) — 4- Kick (130) — 4- Back-Breast-Free (130)

12×50 as
4- Fly-Back — 4- Back-Breast — 4- Breast-Free

(Number 4, 8, 12 faster than average)

12×25 (30) as
#1 Free — #2 Stroke Drill — #3 Stroke Swim Fast (1 round of each stroke)

Main Series:
1×200 Free IM (330) {Free IM = Free, Back, Breast, Free}
4×25 Fly (30)*

1×200 Free IM (330)
4×25 Back (50)*

1×200 Free IM (330)
4×75 Breast (130)*

1×200 Free IM (330)
4×100 Free (140)*

50 easy

12×25 (35) as
#1- 4 breaths — #2- 3 breaths — #3- 2 breaths — #4- 1 breath Fast!*

100 easy

Workout Total: 4050

Additional Comments:
Our top athlete today was 35s for the Back 50s, 54s for the Breast 75s, and 102s for the Free 100s. We had a few athletes who have never been under 5:50 for a 500 Free pacing 105-109 at the end of the set! Awesome workout overall for the athletes!

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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