Professional Swim Workouts by Professional Swim Coaches
July 7, 2012 – T2 Aquatics

July 7, 2012 – T2 Aquatics

This workout is typical of a Breaststroke endurance-style workout for T2 Aquatics, although I think it was written with more detail and thus performed a bit better than what we’ve done in the past.

You’ll notice that each item on the workout has a definitive stroke goal (amount of kicks off the wall, written description of drill, etc).

I have not been happy with our breaststroke performance this summer, and although it’s going to take some time to fix — we must start now. The only way to fix a technical aspect of swimming is to repeat proper form.


4×200 Free IM (240) {count strokes on breast and descend by 1-2 strokes per 25 through 4}
4×150 Back (210) {K25 + Sw25 – 6 fast dolphins off each wall}
4×100 IM (130) {one stroke less on breast than 200s}
4×50 Scull (110) {10yd underwater kick + 15yd bathtub scull}

24×25 (40)
8 breast pull with single dolphin kick {quick hands, forehead forward, tip of head dry}
8 2K 1P breast {transition kick into outscull}
4 Fly Swim {6 dolphin kicks off pushoff + time strokes}
4 Breast Swim {one stroke less than 100 IMs ?!)

8×200 (255)
50 Free {7.5 kick underwater + 4 breaths per 25}
50 Kick {25 Breast Pull with single dolphin kick + 25 Breast Point Kick}
50 Drill {25 Fly cycle drill + 25 2K 1P}
50 Swim {Breast}

3x through with (:20) rest between repeats:
150 {10yd kick underwater + 10yd kick thumb lock + 30 yard swim} — All kick is fast
100 {10yd kick underwater + 10yd kick thumb lock + 5 yard no breath swim} — All fast
50 {7.5yd kick underwater + 17.5 yard swim 3 breaths} — Technique

40×25 (30) – fast on 0 breaths + 200 easy


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of