Professional Swim Workouts by Professional Swim Coaches
March 27, 2014 – T2 Aquatics – Descending 100s

March 27, 2014 – T2 Aquatics – Descending 100s

This set was designed to be a big challenge for some of my 14-16 year old boys. The intervals in the middle of the set (115, 110, 105) are normal intervals for us; but the 1:00 and :55 interval is a step we have not taken.

We had 2 16 year old boys go through the whole thing without missing an interval, and 4 who could not quite go the entire way without missing. Nonetheless, the set was a good one for all…because even the guys who couldn’t handle the 1:00 and :55 send-offs were swimming :58s to :59s the whole way through the set on 1:15, 1:10, and 1:05.

Generally, I think we get into trouble as coaches when we give too broad of an interval range within a set (like this one: we start at 1:25 and finish at :55…which is a :30 second range). Because of the range on this set, I took the athletes out of a truly aerobic “red pace” zone — and put them fully into a state of effort that imitates the state of effort (physical and emotional) at the end of a 400-800-1500 type race. So, I’ve sacrificed some true “threshold” work for some “eye-opening” work — meant to ignite the fire within the mid-distance/distance swimmer that allows and initiates motivation for even more meaningful training down the road.

Thursday March 27, 2014

3x:
3×100 Swim-Kick (140)
2×150 Drill-Drill-Swim (220) Fly-Ba-Brst / Ba-Brst-Free
1×200 Paddle Grab (250) Double Negative Split / No Kick-No PB (float toes)

9×50: 3- 15spl (45) / 3-14spl (50)/ 3-13spl (55)
9×50: 3- 14spl (50)/ 3- 15spl (45) / 3-16spl (40)

12×25 (30) reverse IM drill or swim

2×100 (125)
4×100 (120)
6×100 (115)
8×100 (110)
Rest 60
2×100 (115)
4×100 (110)
6×100 (105)
Rest 60
2×100 (105)
4×100 (1)
Rest 60
2×100 (55)

4×100 Free IM (130)

WORKOUT TOTAL: 8000

Additional Comments:
This was a great workout for my guys. A LCM version of this set could be:
2×100 (135)
4×100 (130)
6×100 (125)
8×100 (120)
Rest 60
2×100 (125)
4×100 (120)
6×100 (115)
Rest 60
2×100 (115)
4×100 (110)
Rest 60
2×100 (105)

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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