Professional Swim Workouts by Professional Swim Coaches
Jun 18, 2014 – T2 Aquatics – 200 Pace

Jun 18, 2014 – T2 Aquatics – 200 Pace

This is a workout we did last week. We had a mid-season meet two days after this; I was looking for a set of three 50s at 200 pace to finish each round of the main series.

Sometimes I ask for “pace” to be defined as “to the feet”….but for today we felt like going to the hand touch was appropriate (and less confusing to the athletes).

Wednesday June 18, 2014

2x:
1×200 Free (3) round 1 50R 50L / round 2 Double Negative Split
4×50 Kick (110) odds 15 fast/20 easy/15 Fast :::: evens 25 fast 25 easy
1×200 Free IM (330)
4×50 PG (1) — round 1 3.5.7.9 / round 2 build 15, 25, 35, 50

16×25 (40)
#1 build to Fast flip turn at 12.5 M / #2 scull into sprint / #3 Breast or Fly alternate breath/no breath / #4 12.5 from scull

5x:
1×100 PG (140) 5.7
2×50 PG (50) 800M pace by round 2-3.

4×50 (110) — odds 25 free plus 25 stroke drill // evens 15 stroke / 20 mix / 15 stroke

3x:
2×50 (1) cruise
1×50 (1) build 25, 35, 50 by round…gear up…plus 1×50 easy

3x:
3×50 (1) cruise
3×50 (55) 200 pace plus one*
3×50 (1) cruise
3×50 (55) 200 pace**
1×100 (215) easy

5×100 (150) — odds Free IM / evens Free or Pull

WORKOUT TOTAL: 6300

Pace Chart:
28.0-1:52.0 — 29.0-1:56.0 — 30.0-2:00.0 — 31.0-2:04.0 — 32.0-2:08.0
33.0-2:12.0 — 34.0-2:16.0 — 35.0-2:20.0 — 36.0-2:24.0 — 37.0-2:28.0
38.0-2:32.0 — 39.0-2:36.0 — 40.0-2:40.0

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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