Professional Swim Workouts by Professional Swim Coaches
Jan 30, 2013 – T2 Aquatics

Jan 30, 2013 – T2 Aquatics

Giving this workout is a great way to tax your group to the fullest (without swimming a ton of long distance freestyle)!


5×300 {Free (345), Kick (5), IM Drill (415), Pull (345), Free IM (4)
5×200 {Free (230), Kick (320), IM Drill (250), Pull (230), Free IM (240)
5×100 {Free (115), Kick (140), IM Drill (125), Pull (115), Free IM (120)

4 — Free (40) hold 28-29
4 — Free-Fly x25 (45) hold 29-30

4x: 50 Free + 50 Fly Kick + 50 Fly Drill (2:00) + 50 Fly Swim (1)
4x: 50 Free + 50 Fly Kick + 50 Fly Drill (1:55) + 50 Fly Swim (1)
4x: 50 Free + 50 Fly Kick + 50 Fly Drill (1:50) + 50 Fly Swim (1)

200 easy

7×200 Pull (225) — Last one Fast!

200 easy


Additional Comments
There are a few important things to understand with this workout:

  1. The Fly Kick is always done the same way throughout the set (we did it with a board).
  2. The Fly Drill has to be the same drill throughout the set. We did a simple but tough drill assignment: 2 Right arm strokes, 2 Left arm strokes, plus 3 full strokes. The athlete could not take anymore strokes than that — which forced them to kick well off the wall throughout the set.
  3. The 150 intervals must be tight (3-12 seconds rest is good).
  4. The idea is that the 150s must be progressively harder (and faster), as well as the 50s. Hitting some sort of 200 pace on the 50s is only a “good thing” if the body and mind are under true stress. The 150 intervals should be placed so there is some true stress going into the 50s.
  5. This workout could be done with alternative distances. For instance, you could do a 75 instead of a 150 (25 of each item instead of a 50), and a 25 at the end of each repeat instead of a 50. All the above regulations should apply.
  6. You have to understand that simply “doing this much fly” is a big challenge for many. There’s only a 600 fly swim throughout the set, but there’s also a 600 Fly Kick and a 600 Fly Drill. That’s a lot of Fly for many athletes! …..and very taxing.

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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