Professional Swim Workouts by Professional Swim Coaches
Nov 9, 2012 – T2 Aquatics

Nov 9, 2012 – T2 Aquatics

This is the first workout back from our HS State Meet. The athletes drove from Orlando to Naples, a four hour trip south…then the next day swam this workout, to get back into the swing of things.

This type of workout is typical of a “post meet” workout…where the intensity is determined by the athletes…and generally there is some mixing of strokes and some kicking and pulling involved.

We always start each practice with 15-30 minutes of shoulder stabilization/strengthening exercises, plus some med balls and some core work (situps, planks, cords, etc). The dryland activities led to the workout.

“Pre-Workout” Dryland — 20 Minutes

Additional Dryland Warmup:
8x 7 pushups plus 75 jump ropes (1:30)

Swimming Warmup:
1×400 (540) — 50 Swim + 50 Kick
8×25 (30) — Drill 2 of each stroke
1×300 (415) — 50 Swim + 50 Kick
8×25 (30) — Drill 2 of each stroke
1×200 (250) — 50 Swim + 50 Kick
8×25 (30) — Swim 2 of each stroke
1×100 (125) — 50 Swim + 50 Kick
8×25 (30) — Swim 2 of each stroke

Set #1:
1×100 (120) — PB and Paddles
4×50 (50) — 2R 2L single arm drill
1×200 (240) — PB and Paddles
4×50 (50) — 2R 2L single arm drill
1×300 (4) — PB and Paddles
4×50 (45) — Free Swim
1×400 (520) — PB and Paddles
4×50 (45) — Free Swim

Set #2
16×100 IM (130)
4 — Swim, Swim, Drill, Kick
4 — Swim, Drill, Kick, Swim
4 — Drill, Kick, Swim, Swim
4 — Kick, Swim, Swim, Drill

200 easy with underwater turns

WORKOUT TOTAL: 5400

Additional Comments
Eric Ordaz (age 15), who swam lifetime SCY bests of 1:43.6 200 free and 4:36.2 500 free at the end of the HS season, did these repeats:

100: 54 – 200: 154.2 – 300: 246.9 – 400: 344.5

One day removed from a meet, and a four hour drive behind him — this young distance swimmer put up some real strong efforts. None of this was done with a coach asking for the efforts — which is the type of effort, when it happens, is a sure sign you’ve got a motivated up-and-comer in your workout group.

The video is great because it shows the athlete finishing the 400 pull, in a strong time, with no fanfare or cheering-on by the coaches. Self-motivated athletes are sometimes hard to find, and within 24 hours of swimming his lifetime best 500 free, you can see this athlete put up some great training times.

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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