Professional Swim Workouts by Professional Swim Coaches
May 18, 2016 – T2 Aquatics – Active Rest IM Day

May 18, 2016 – T2 Aquatics – Active Rest IM Day

We are going to get this IM workout going this afternoon. We’ve got some Free IM as a main exercise, and some Fly to finish up.

There’s nothing too fancy about this workout. We’re going to get 8000 yards of fast swimming in today! I’m anticipating that this will be a strong workout for our athletes. We’ve had a few “regular” IM sets recently, including some 300 IMs and some 100 IMs, done within threshold-type sets; with some easy swimming between repeats, the athletes are going to let it rip.

Workout PM

5x:
1×100 Free (115) – 50R 50L
1×100 Kick (145) – 1 of each + IM on #5
1×100 IM Drill/Swim (130) – work swim on even rounds; work drill on odd rounds
1×100 Pull (115) – Negative Split; drop PB on #3-5 and work the kick – final 50 descend!

24×50 (55, 50, 45 …x8) – 3 of each stroke, twice through
#1 Free-Stroke Kick / #2 Free-Stroke Drill / #3 Free-Stroke Swim

3x: {300 Free IM (4) + 100 easy (130)}
3x: {200 Free IM (240) + 100 easy (140)}
4x: {100 Free (110) + 100 easy (150)}

Additional 200 easy

30×50 (40) – 3 Free + 3 Fly*

4×50 Free-Back (55) underwater turns Free-Back

Workout Total: 5200

Additional Comments:
I’ve changed the 100s at the end of the set to Freestyle instead of Free IM…looking for some good 500 pace or faster 100s. We are valuing the Freestyle — it’s an important leg of any IM!

The fly set at the end is a great set for the finish of a Free IM workout; we’ve saved all of the Fly for the finish! We will get some great fly work in, and we don’t need to do it during the IM set. In fact, our Back-Breast-Free portion of the Free IMs will be just a touch better than if we were to do it “regular IM” (more relaxed, faster, better stroke), and our daily Fly work will be faster and more technically on-point than if we were to do the Fly during the IM set. Have fun!

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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