Professional Swim Workouts by Professional Swim Coaches
Mar 5, 2016 – T2 Aquatics – Grant Hackett Set – Medley Version

Mar 5, 2016 – T2 Aquatics – Grant Hackett Set – Medley Version

We wanted to get a strong IM workout in, that incorporated some pace work. This is a version of the “Grant Hackett set” – but done with 100s.

We like the pattern, so we think creatively and change this freestyle set to an IM set! Typical “Grant Hackett” set, for reference, is:

  • 16×50 (45) every 4th fast
  • 12×50 (50) every 3rd fast
  • 8×50 (55) every other fast
  • 4×50 (1) all fast

Workout

1×400 Free IM (6)
1×400 Pull (5)
1×100 IM Drill (150)

1×300 Free IM (430)
1×300 Pull (345)
1×100 IM Drill (150)

1×200 Free IM (3)
1×200 Pull (230)
1×100 IM Drill (150) 2300

8x:
75 Free (1) – hold 44-45 / 46-48 / 49-52
50 Stroke Drill (50) – 2 of each
25 Stroke Swim (40) – 2 of each

12×100 (130) – 3 Free + 1 Fly*
9×100 (135) – 2 Free + 1 Back*
6×100 (140) – 1 Free + 1 Breast*
3×100 (145) – All Free*

3×300 FINS {25 Free, 25 Str Dr, 25 Fast Swim} your choice, mix it up on the “Stroke”

1×100 easy

Workout Total: 7500

Additional Comments:
Athletes should swim the Stroke 100s like they would in an IM. Here’s how we do it:

  • Fly: Relax the first 50, work the 2nd 50
  • Back: Sprint the turns and increase hand speed through the hip
  • Breast: 2nd 50 should be outstanding, work the pullouts but keep it quick; keep the hands moving through the stroke.
  • Free: keep the hands moving (don’t let them stop), and race!

*Different “Grant Hackett” set by Coach Yetter from the archives at
Sat-Sun, Jun 13-14, 2015 – T2 Aquatics – “Grant Hackett” 100s, IM style

This 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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