Professional Swim Workouts by Professional Swim Coaches
Jul 24, 2015 – T2 Aquatics – Taper Pace Set

Jul 24, 2015 – T2 Aquatics – Taper Pace Set

We generally do a 3 day cycle during our final preparation period, which consists of 1) an “Aerobic” day (kicking, pulling, threshold swimming), 2) a “Pace” day (usually active rest type swimming), and 3) a “Kick-Drill-Swim” Day (which starts

as a fairly normal type workout for us when we are 3 and 2 weeks out, but turns into some light swimming and 25s build when we are within the last 6-9 days).

The day before this “Pace” day, we did an more general aerobic day: 3 rounds LCM of (1×150, 2×100, 3×50)…4500 LCM for the day. Our previous “Pace” set was 12×100 LCM on (150) — on Tuesday, with #4,8,12 “Fast” but with a ‘speed limit’ on the fast {plus 6-8 above their PR was the goal for #8/12).

We are less than one week from Junior Nationals, and this is what our Junior group is doing.


1×300 Free IM (410) — double pullouts
3×100 Kick (140) — mixed
1×300 Free (350) — negative split
6×50 Pull (50) — 5th odds, descend evens

1×75 Free (105)
2×50 odd Kick/ even Drill Stroke (50)
3×25 Drill-Swim-Swim — all Stroke (35)
Stroke = 1 round of each Fly, Back, Breast… or odd rounds Stroke, even round Free

4×100 Paddle Grab (130) 3breaths, 3b, 2b, 2b x25

4×75 (120) #4 Fast Free
8×50 (1) #4 & #8 Fast Stroke
12×25 (40) #4, #8, and #12 Fast Stoke

100 easy

Fins: 600 {50 Mod Free 5th /25*/25** Fast Stroke}

200 easy

Workout Total: 4250

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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