Professional Swim Workouts by Professional Swim Coaches
Jun 10, 2015 – T2 Aquatics – Active Rest 25-50-75s

Jun 10, 2015 – T2 Aquatics – Active Rest 25-50-75s

We had a great workout on this Wednesday morning. A few things for clarification below.

A | “Quarters” means: do the last quarter fast, then the third quarter, then the second, then the first. So, when we do 200 IMs, the IMs are drill except for one 50 within the 200. The first 200 is Dr-Dr-Dr-Swim (work the free swim); the second is Dr-Dr-Swim-Dr (work the swim Breast), and so on until 4×200 are completed and a single 50 of each stroke is “paced”.

B | We did a separate warm-up for sprint types. I don’t like to do this, but some of my sprinter have half the background of the other athletes and frankly have not been training up to my standards. I had to find a way to get them to do good things right away today, and this is what we did (this warmup lasts exactly the same duration as the warm-up above).

Sprint Warm-up (5 rounds):
1×100 “Paddle Grab” Free (140) — use R paddle for a 50, L paddle for a 50
1×50 Kick (110) — under 40 or 45
1×100 Back-Breast (140) — under 120 or 125
2×25 Fly (35) — 2 rounds Kick/Drill, 3 rounds Drill/Swim
rest 1 minute after 5th round

10x {20 on / 40 off} Vertical Kick — first 10 dolphin kick, getting 25 kicks in 10 seconds, then into 10 seconds of flutter kick. This was all without weight.

C | We also had a “B” interval for the pulling:
9×100 (130, 125, rest 30, 120)…same way as the 12×100 below.

Workout

1×800 Free (1015) — sub 105s or 110s
4×200 IM (3) — Swim “quarters” fast, drill the rest
2×400 Pull (520) — 50 5th + 50 Fast*
4×100 (130) — 25 Fly, 50 Free, 25 Fly — Descend 1-4

3x:
1×12.5 (15) easy
1×12.5 (25) fast*
1×25 (25) easy
1×25 (35) fast*
1×50 (45) easy
1×50 (55) fast*
1×75 (110) easy

6x:
1×25 (30) easy
1×25 (40) fast*
1×50 (55) easy
1×50 (105) fast**
1×75 (120) easy
1×75 (130) fast***
1×100 (130) easy

+ additional 100 easy

12×100 Pull
4- (120) — 50 with 3 breaths per 25, 50 with 4 breaths per 25 — 4- (115) — Neg Split — 4- (110) — Fast*

4×50 (1) — 25 Free, underwater turn, 25 Back

Workout Total: 7450

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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