Professional Swim Workouts by Professional Swim Coaches
March 18, 2014 – T2 Aquatics

March 18, 2014 – T2 Aquatics

Great way to train the IM. I am stealing this main series from Bob Bowman, who did either this exact set or something close with his athletes circa late 1990s-2004. Not sure about the intervals he used.

My athletes are going to do this on 130 per 100 (strokes) and 120 per 100 (free). I am looking for some 100s that are repeated around a good 400 IM pace and 500 Free pace; while maintaining good stroke technique and slightly descending the 400 IM and 500 Free.

Tuesday March 18, 2014

100 Free IM 125
75 Pull 55 — all 2in ….last stroke full head submerge
50 Back Breast 45 — work the turn fast flip turn over the top
25 Kick Fly with PB 35

9×50 (105) “Thirds” (fast on ‘stroke’; strong on drill; 5th on free)

12×50 (45) Free-Stroke x25
3 back, ….breast, free, fly …. Stronger as you go
Plus…….1×200 pull 5th

1×400 IM 6 — descend 1-3
4×100 Stroke 130 — 400 IM Pace
1×400 Free 520– descend 1-3
4×100 Free 120– descend, by round, to 500 Free Pace

200 easy reverse IM

24×25 (30) Free breaths per 25

200 easy with underwater turns


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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