Professional Swim Workouts by Professional Swim Coaches
Nov 9, 2015 – T2 Aquatics – Championship Week Monday

Nov 9, 2015 – T2 Aquatics – Championship Week Monday

This practice is typical of what we do on the Monday before a single-day High School (HS) State Championship meet.

The idea for the Monday workout is to get a short cardio set in to start the week. The main “Pace” practice for the week is on Tuesdays.


8×50 Free (45) – 25R 25L
1×400 Kick (7) – mixed
8×50 Back-Breast (55)
1×400 Pull (520) – 50 5th + 50 Fast
8×50 Free-Fly (50) {Fly = 4 — Drill 2R 2L 3B + 4 — Swim}

3x: 75 Free Strong even stroke count per 25 (105) + 25 Back (35)
4x: 50 Free Stronger (50) + 25 Breast (35)
4x: 25 Free Stronger (35) + 25 Fly (35)

50 Free (40)
100 Free (110)
150 Free (150)
100 Free (110)
50 Free (110)

1×300 transition {25 Free + 25 Back + 25 Breast + rest 20 + 25 Back Kick Fast**}

16×25 (30)
#1 Backstroke Kick (7.5 fast Kick**) plus easy – #2 Breast or Fly* – #3 Stroke Drill*
#4 Build Stroke Swim**

3×50 (1) Free-Back with underwater turns

Workout Total: 5000

Additional Comments:
The intervals for the ladder are on the shorter-rest side of things. We will have a “B” interval going on 45-120-205…some of our sprinters and less-experienced athletes will do this interval.

I tell the athletes that I will take care of giving them a little bit of “rest” during the final week of their HS season, but it’s their job to take care of the work. “Work” is relative and probably not the correct word, but the idea is that the athletes must keep their intensity up – particularly on the Monday and Tuesday prior to a single day Friday or Saturday meet.

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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