Professional Swim Workouts by Professional Swim Coaches
Mile Pace — Active Rest Set – T2 Aquatics

Mile Pace — Active Rest Set – T2 Aquatics

Pretty basic set today: 10 rounds of 150 fast + 150 easy on (4) per 300. This set should be swum fast — with an average at goal 1650 pace.


I put a whiteboard up, with 1650 paces on it — and I highlighted certain times that would place high at our Spring Championship meet in Florida (based off past results). The 1650 paces were what I consider to be “exact” — the paces were right on, minus one second for the turns (we were finishing to the hand). I wrote down some 500 paces for the athletes I had who are motivated more by 500 goal paces….and with these paces I made up some “averages” that were goal averages…based off what I thought was appropriate.

The athletes get pretty fatigued by round 7-8 if they are going through this correctly. Their ability to maintain form with their stroke, as well as in and out of turns is key to maintaining high level performance standards.

200 Free Swim {50R 50L}
150 Drill Fly-Back-Breast {3.3.Full Fly / 3R 3L Vertical Catchup Back / 2K1P Breast}
100 Pull Free {5th}
50 Back-Breast with double pullouts

5×200 FINS (240) as 150 Free (150) + 50 Fly* (50)

8×25 (30) Descend 1-4 Free

4×25 (30) Moderate Free breathe 3x Max

10x: {150 Fast Free* + 150 easy} (4)

32×50 FINS (40) OR 18×50 (1)
4 Swim moderate, 4 Kick Fast* 2 Swim, 1 Kick* Fast
{if K= 31 or faster Free or Fly with Board / or 29 or faster on Back…FINS may be used for the rest of set}
6×100 FreeIM (130) with double pullouts 300 easy {50 Free + 50 Back}


Video from the ninth of ten repeats

Video from the final repeat

Additional Comments
Check out some results, and further notes on the practice on my blog at

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]

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what is effect 2 Swim, 1 Kick* Fast?