Professional Swim Workouts by Professional Swim Coaches
Day 2 — Week of November 19, 2012

Day 2 — Week of November 19, 2012

This is the third workout of the week. After a double on Monday, we did a single on Tuesday….and this is a “typical Tuesday Active Rest” day for us! The workout is pretty simple.

Get some good 300s, then some good 200s, and finish it off with some good 100s. The rest interval on the 100 easy increased by 10 each round. Sometimes I increase the easy 100s by 5, but in this set I wanted a drastic increase….and figured that because the distances come down drastically (from 300s to 200s to 100s) — I had to make sure they were getting more rest at the end when I want the higher level of intensity.
This workout went very well for us, after an aerobic day the day before. See the previous workout to link the Monday to the Tuesday….which I think is very important. Just doing this particular workout, without the benefit of aerobic fitness — will only make someone sore and tired!

Warmup:
do this continuous (first the first column, then the second, then the third)

400 Free {50R 50L}
200 Kick
200 IM Drill
200 Pull 3.5.7.5
300 Free {Negative Split}
150 Kick
150 Drill Fly-Back-Breast
150 Pull 3.5.7
200 Free {25 Moderate + 25 Fast}
100 Kick
100 IM Drill
100 Pull 3.5.7.5

12×25 (40) – 2 Single Arm + 1 Build Fly

Pull:
400 (5) Negative Split + 300 (345) 5th + 200 (230) Negative Split + 100 (115) 5th

Main Series:
3x: 300 Free Fast (330) + 100 easy (130)
4x: 200 Free Fast (220) + 100 easy (140)
5x: 100 Free Fast (110) + 100 easy (150)

200 easy

18×50 3 Free (40) + 3 Kick* (45)

200 easy

WORKOUT TOTAL: 8250

Additional Comments
Our team of young athletes did pretty well on this. Many of our guys could not get under 3:05, 2:00, and 57 during the spring of 2012…but are beginning to do 2:54-2:57 consistently (for some) or 3:00-3:05 consistently for others. Our 200s were 153- 154 average for Seniors and 155-159 average for freshman and sophomores. Our 100s were probably our best. Two Seniors went 54-52, and 2 Freshman and a Sophomore started 55 or 56, and descend to 53-52 for the final 3 rounds. Many of these guys are just starting to make breakthroughs!

We finished with a little bit of kicking….which I don’t always do (sometimes I just let them go home….I don’t want them saving up for a secondary set all the time) — but not today. We talk about these secondary sets as a bridge to get to another level of training the next time we do this set!

Workout Series:

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
avatar
wpDiscuz