Professional Swim Workouts by Professional Swim Coaches
Mar 31, 2015 – T2 Aquatics – Freestyle 200-400 Pace Set

Mar 31, 2015 – T2 Aquatics – Freestyle 200-400 Pace Set

An ability to hit exact times is the hallmark of a great athlete. Additionally, if you are going to go to a competition and attempt to achieve a certain time, attempting and hitting your “predicted” times in practice is the best way to get good at this skill.

The “Scientific Method” must be used during training: Hypothesis, Procedure, Results, Conclusion — these are all included each day with the best athletes in the world.

There are some things I will change the next time we do this set. See the additional comments below for those changes.


1×900 {300 Free + 300 Kick + 300 Back-Breast-Free} (1215)
9×100 Kick-Swim (130) – 3: 25K/75Sw + 3: 50/50 + 3: 75/25
1×300 Pull (415) 50 2in/2out + 50 Fast with 2 out

> rest 40

1×200 Pull (235) 5th
2×150 Pull (155) Negative
4×75 Pull (55) average 42-44 / or 45-46 / or 47-49

1×200 Free IM (255) – earn rest
1×150 Free (205) – hit 128-131 / or hit 132-135 / or hit 136-139
1×100 Free (125) – hit 56-58 / or hit 59-101 / or hit 102-104
1×50 Free (45) – Fast! Hit 25 / or hit 26 / or hit 27
1×50 Free (55) – easy
1×50 Free (105) – easy

1×200 easy

FINS: 12x {75 Fast (50) + 25 easy (50)}

4×50 Free-Back x25 (55)

Workout Total: 7500

Additional Comments:
The intervals I designed for this practice were designed for 100% of the athletes, with the idea being that everyone does the same thing at the practice.

The next time we do this set, I will change the intervals from 255 to 230 on the 200s, 205 to 150 for the 150 freestyles, and from 125 to 115 or 110 for the 100s. Athletes who cannot do these intervals will swim with another training group, or train a separate set on that day.

The athletes appeared to do pretty well on the set, and were faster than they needed to be on the 150s and 100s…although they had a hard time getting down to the necessary speed on the 50s. I think if the intervals were as above, they would have done just about as well on the 150s and 100s and better on the 50s. There was too much rest and the heart rates got too high during and after the 150s and 100s.

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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3 Comments on "Mar 31, 2015 – T2 Aquatics – Freestyle 200-400 Pace Set"

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What is mean hit 128-131?

Nico Messer

Those are the target times the athletes are meant to swim for the distance (i.e. the 150’s) – so they should hold between 1:28 to 1:31 on a 2:05 interval.


Why seconds where the break?