Professional Swim Workouts by Professional Swim Coaches
July 6, 2012 – T2 Aquatics

July 6, 2012 – T2 Aquatics

We train for great 100/200 flys in a variety of ways. This workout provided the athletes with an opportunity to swim a significant amount of fly, one 50 at a time — with intervals that challenge and train the athlete’s fitness level.

The increase in interval base toward the end is an option for coaches and athletes, and can aid in the athlete’s ability to maintain or increase speed and skill throughout the set. In our workout on this particular day, we had one Olympic Trial athlete performing the set, along with one Junior National qualifier; most athletes were Sectional qualifying athletes with aspirations to reach the next level of performance. I felt that because of our current level of achievement/training base (only one OT athlete) we needed the extra rest toward the end of the set, so we took it. I think it worked out well.

It should be noted that I had over 30 athletes perform the set, in 9 short course yard lanes. It was my goal to call out times to the tenth as we progressed into the last 10-12 minutes of the exercise….so I sent 5 lanes off in one “heat”, and 4 lanes off in another “heat”. Basically, while one heat swam fly, the other swam free, and vice versa. It was in this way that I was able to concentrate on the speed and technique of 30 athletes at one time — I simply focused on the heat that was swimming fly while allowing the heat of freestlyers to swim without instruction.

We finished the workout with a short active rest kick set, which was preceded by a major aerobic kick set the day before (they were ready to kick 4 100s after working their legs for 25 straight minutes the previous day). We had four 14 year-old boys kick 107-108 with a kickboard at the end of the set, and one 14 year old girl kick sub 105 (with a 56.8 100 backstroke swim instead of kick on the final 100).


3x: 300 Free Swim + 200 IM Kick — continuous

1×75 Back-Breast-Free
2×50 Free-Fly Drill {3R 3L + Full to finish the length}
3×25 (30) Fly, Free, Fly

50×50 – odds Free + evens Fly

20 – (45) @ plus 1.0 -1.5 200 pace
20 – (50) @ plus 0.5 – 1.0 200 pace
10 – (55) @ 200 pace

400 easy

12×100 – 2 Free + 1 Fast Kick
3 (125) + 3 (130) + 3 (135) + 3 (140)

8×50 (1) Free even stroke count / match stroke count to time


Coach Yetter Answers a Reader Question

I notice in your examples of workouts you do not mention level of intensities? Care to expand on this subject and perhaps we can draw in more coaches on the subject?
– Phil Daniels ASA Coach / Tornadoes of South Dorset

I’ve received a question recently regarding the “percentage of effort” in our swimming sets at T2 Aquatics. To address this: Generally, I’ll give the athletes times to shoot for based on either a) what I perceive to be a proper threshold pace (for aerobic work), or b) what their race pace may be for stroke-specific training. In the case of today’s fly set, I asked the athletes to hold {plus 1.0-1.5 200 pace} for the first 20 50s (10 of which were fly); followed by {plus 0.5-1.0 200 pace} for the next 20 50s (10 of which were fly); followed by {200 goal pace} for 10 50s (5 of which were fly). I feel like these standards were achieved fairly well by most of the training group — in particular the most dedicated athletes. It should be noted: all 200 race pace times should be adjusted for a lack of turn time in training — we subtract one second for the turn when going from the foot push to the hand touch (as opposed to foot touch to foot touch like one does in a race).

For the kicking set, I basically looked at what they did on the 2nd of 4 100s and told them to kick a lot faster (by calling certain people out and urging them to either get under 110, 115, or 120).

I think it’s a potentially dangerous thing to either a) give standards that are too slow, or b) not give any standards at all. It’s easy to get “caught” either way. With race pace swimming I will generally go off of the athlete’s best race performance and ask for faster paces — particularly at the developmental “senior” level (ie. swimmers who have not achieved US National qualifying standards). For those who HAVE achieved at a higher level (approaching US Olympic Trials or higher) I will give them “race pace” type goals for sure, but at times I will simply ask them to swim just above their “race pace” — but do so with a certain stroke count or kick count, etc. I prefer to see relaxed, repetitive swimming just a bit ABOVE race pace for the higher-level athletes — with the technical precision it takes to race at an International level (these athletes swim plenty at or under their race pace, so to me it’s valuable to ask for certain technical markers as well during the season — marker that when achieved will mimic the proper technique needed to accelerate through the middle of a LCM championship swim).

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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