Professional Swim Workouts by Professional Swim Coaches
Oct 14, 2015 – T2 Aquatics – Age Groupers Fly KDS

Oct 14, 2015 – T2 Aquatics – Age Groupers Fly KDS

This practice comes after the Tuesday, October 13 Free IM practice. I’ve found that this type of set works will with this 12/13 year old age group.

Sometimes we split the Kick/Drill and the Swim portions (break at the 175 or break at the 150), and swim a bit faster on the end of each repeat. This week, we will transition from the Drill right into the Swim portion to finish the set.

So, this week is straight 200s – next week may be 175 on (2:45) and a 25 on (:30), done the same way.

Workout PM

4×100 Free (125) – 50R 50L
4×100 Kick (145) – 50 no board, 50 board
4×100 Free IM (135) – descend 1-4
4×100 Pull (135) – 50 5th + 50 Fast 25

6x (descend rounds 2-2-2 {2 Strong, 2 Fast, 2 Faster}):
75 Free (110)
50 Back-Breast (1)
25 Fly (50)

9×200 (3:00) — descend 3-3-3

75 Free
50 Kick {Fly-Breast}
50 Drill {Breast-Fly} *see comments for Drills
25 Swim {Fly}

1×100 easy

9×100 FINS (130) – every 3rd Fast*

4×50 Free-Back (1) with underwater turns
Workout Total: 5500

Additional Comments:
This main set is taken from the North Baltimore Aquatic Club’s style during the 90s. Teenage US Olympians Anita Nall, Beth Botsford, and Whitney Metzler did this type of training during the week, but when they trained this way it was normally 300s and 400s and most of the time they did not swim the Freestyle to start the repeats. The idea is that the athletes must be able to drill and kick well within the repeat, and the drilling and the kicking portion needs to be descended throughout the set just like the swimming portion needs to be descended. Too often we train at a lazier level when kicking and drilling — and in doing so we waste a lot of time messing around.

The drills for this set are:

  • Fly — 3R 3L 3, 4, or 5 both to finish the length. Hold the same Stroke Count throughout the set
  • Breast — 2K 1P with a Thumb Lock position held within each stroke.

This free workout was provided by T2 Aquatics Head Coach Paul Yetter.


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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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