Professional Swim Workouts by Professional Swim Coaches
Oct 13, 2015 – T2 Aquatics – Age Grouper’s IM Practice

Oct 13, 2015 – T2 Aquatics – Age Grouper’s IM Practice

Tuesday evening Age Group (athletes 12/13 years of age) practice. The Main Set is a Free IM set, with some Free 100s to finish.

Most athletes will start 3:42-3:57, so we put the interval on 4:10 to start. There will be 1-2 kids who will be 4:05-4:09…but they are tough kids! The 6x50s transition are Swim-Kick on (1), which will keep the athletes moving, but allow for 6 minutes of time to gear up for the next round.

Workout PM

1×400 Free (540)
1×200 Free IM (3)
1×200 Free (250)
1×100 Free IM (140)
1×100 Free (120)

4×50 Free-Fly x25 (50)
4×50 Free-Back x25 (55)
4×50 Free-Breast x25 (1)
4×50 Free (105)
4×50 1 of each (1, 55, 50, 45)

3×300 Free IM (410)* descend 1-3
6×50 25 Free-25 Back Kick (1)

4×200 Free IM (250)* descend 1-4
6×50 25 Free-25 Back Kick (1)

9×100 Free (120)* descend 1-3
6×50 25 Free-25 Back Kick (1)

12×25 (35) – FINS Fast every 4th Fly Kick underwater

4×50 Free-Back (1) with underwater turns

Workout Total: 6000

Additional Comments:
Check out the fly practice scheduled for the following day to see how we plan to transition through the week.

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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