Professional Swim Workouts by Professional Swim Coaches
March 5, 2014 – T2 Aquatics

March 5, 2014 – T2 Aquatics

Many athletes in my training group had just completed their Senior Spring Championship meet on March 2, while others are in preparation mode for their March 13 Age Group Championship meet.

I felt like this was an appropriate practice for each type of athlete. Our athletes who have come off a meet swam about 5000 yards of kicking and general/aerobic freestyle on Monday, took Tuesday off, and then came in to this practice on Wednesday. Most Senior athletes completed the first stroke set Breaststroke, the second Backstroke, and the third set Fly.

Our athletes who were 8 days out from their Championships had a different start to their week. They had gone some pretty tough aerobic/kicking on Monday, followed by an Active Rest/Pace “Stroke” set on Tuesday. This set offered a less-intense opportunity to train some strokes other than their stroke from Tuesday.

Wednesday March 5, 2014

8×75 (1) Free
8×75 (115) Kick
8×75 (105) Back-Breast-Free

400 (5) 2 strokes fly plus free (each 25)
300 (345) 3 strokes fly plus free
200 (230) 4 strokes fly plus free
100 (115) 5 strokes fly plus free

6x 125 (145) 50 free, 25 stroke kick, 50 Stroke Drill, rest to 145
25 (30) Stroke

Rest 1:30

6x 100 (125) 50 free, 25 stroke kick, 25 stroke drill, rest to 125
25 (30) Stroke

Rest 1:30

6x 75 (110) 25 free, 25 stroke kick, 25 stroke drill, rest to 110
25 (30) Stroke

200 easy

100, 200, 300, 400 on 120 base per 100.. Final 1/4 of each is fast

200 easy


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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