Professional Swim Workouts by Professional Swim Coaches
Day 4 — Week of November 19, 2012

Day 4 — Week of November 19, 2012

This workout is the continuation of the week that started on Monday November 19. After a our Wednesday evening “Lactate” workout, we went back to an aerobic workout on Thursday. Our week this week (and many others) looks like this:

Aerobic (Monday), Active Rest (Tuesday), Fast Race Pace (Wednesday), Aerobic (Thursday), Kick and Speed (Friday), and either Aerobic or Active Rest (Saturday). Sunday is an optional day for Postgrads or a recovery day for everyone else.

This workout is pretty simple. We put in a good kicking set (75s fast — 4 on (110) to finish the set), then a pulling set with a mix of strokes (Pull Bouy only for the fly, optional paddles for the other strokes….and they can do a light balancing kick on Fly and Breast). Our IM Set was pretty tough — strong intervals for our group. This set was hard, and set them up nicely for the Saturday LCM set we did two days later. More on that to come (in a later post)!

3x: 5×100 SKIPS

1×400 Kick (630) – mix/moderate
4×75 Kick (115) – stroke/fast average
Rest 30
4×75 Kick (110) – stroke/faster average

1×400 {50 Free + 50 Stroke Drill — 1 of each}

1×400 Pull (445) Free 3.5.7.5
4×50 Pull (50) Fly
4×50 Pull (50) Back
4×50 Pull (55) Breast {1 body kick per stroke}
4×50 Pull (45) Free

1×200 IM Drill

4×200 Free IM (235) moderate
4×200 IM (230) fast*
4×200 Free IM (230) moderate
4×200 IM (225) fast**

8×50 Free (50) last one fast – no breath 2nd 25*

200 easy

WORKOUT TOTAL: 6800

Additional Comments
This workout, and the others in the series, are designed for our 18 and under athletes. A few postgrads do this type of work as well, but for the most part our Postgraduates do a different workout everyday — at a different time. Look back in the archives to see a few of our Postgraduate workouts, and you’ll see the difference.

Workout Series:

These free workouts were 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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