Professional Swim Workouts by Professional Swim Coaches
May 14, 2014 – T2 Aquatics

May 14, 2014 – T2 Aquatics

We brought our top 11-14 year olds in last Wednesday for a “FLAGS” team workout. All members of the practice group were Florida Age Group Championships (FLAGS) qualifiers.

The workouts was really fun. The athletes, who don’t normally practice in the morning during the school year, were excited to be there — and they worked the practice well.

I don’t coach these kids that often (particularly the 11-12 year olds)….so it was interesting to see “where they are”.

I purposefully set the intervals where I knew everyone could handle it, especially on the B interval of the Threshold set. I wanted our athlete’s first pre-school morning workout to be viewed as successful.

Age Group Morning Workout

5×100 (130) Free Swim {25R 25L breathing sides}
5×100 (145) Free IM Swim* descend

1×500 (930) Kick choice
5×100 (150) Kick Stroke*fast average

4×50 (110) 5 breaths per 25 Free Swim

12×25 Paddle Grab (40)

3×200 Free (235) or 3×200 Free (305)
4×150 Free (155) 3×150 Free (220)
rest 30 rest 30
5×100 Free (115) 4×100 Free (135)

200 easy


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of