Professional Swim Workouts by Professional Swim Coaches
May 6, 2015 – T2 Aquatics

May 6, 2015 – T2 Aquatics

We’ve been doing sets like this one, with zero rest going into the Swim portion. A set that I imagine you can find on PSW is 10×200 (250) 50 Free, 50 Kick, 50 Drill, 50 Swim…which is related to the set we did today.

The athletes should keep their Free, Kick, and Drill portion strong throughout the set. Coaches may need to watch the first few 200s and note where the athlete is at the 175, 125, and 75 — and then ask the athlete as they progress through the set to maintain the time (thus most likely maintaining the technique/posture) on the Free, Kick, and Drill portion.

The 25 times (and applied energy) will descend (and ascend) with the help of shorter overall repeats. The athletes did a great job with the following workout.

Workout

6×150 (215)
#1-2 Free Swim / Choice Kick / Non Free Drill x50
#3-4 Choice Kick / Non Free Drill / Free Swim x50
#5-6 Non Free Drill / Free Swim / Choice Kick x50

8×75 (115)
25 Free / 25 Stroke Drill / 25 Stroke Swim {Stroke = 2 of each}

12×25 (30)
#1 Free / #2 Stroke Drill / #3 Stroke Swim {Build Stroke, 1 of each}

Main Series:
Based off one single stroke throughout the set. Pick Fly, Brst, or Free for Stroke.

4×200 (3) {75 Free, 50 Stroke Kick, 50 Stroke Drill, rest 20, 25 Stroke Swim}
4×150 (220) {25 Free, 50 Stroke Kick, 50 Stroke Drill, rest 20, 25 Stroke Swim}
4×100 (140) {25 Stroke Kick, 50 Stroke Drill, rest 20, 25 Stroke Swim}
4×50 (1) {25 Stroke Drill, rest 20, 25 Stroke Swim}

200 easy

4×150 Pull (155) #4 Fast
4×100 Pull (120) #4 Fast
4×50 Pull (45) #4 Fast

200 easy with underwater turns

Workout Total: 5400

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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