Professional Swim Workouts by Professional Swim Coaches
Oct 24, 2016 – T2 Aquatics – Endurance Training

Oct 24, 2016 – T2 Aquatics – Endurance Training

We are less than two weeks from our State Championship meet here in Florida. This workout will get our week started right!

I’ve taken the paces from Jon Urbanchek’s Color Pace chart, and simplified them for my training group. Each athlete should pick a “column” (1, 2, or 3) and stick with it the whole way.

Workout

1×400 Free (5) – 50R 50L
1×300 Kick (5) – mixed
1×200 IM Drill (3) – double pullouts
3×100 IM Swim (130) – 400 IM Pace (+3-5)

16×75 {50 Kick + 25 Swim}
4- (110)* — 4- (105)** — 4- (110)* — 4- (1)***

4×50 Backstroke (1)

8×150 Pull
4- (2, 155, 150, 145) 3.5.7 — 4- (155, 150, 145, 140) descend

3×400 Free (440) hold 406-412/413-420/421-429
4×200 Free (220) hold 200-203/204-207/208-212
> Rest 40
6×125 Free (125) hold 112-113/114-115/116-118

4×100 Free IM (140)
Under water turns at opposite end

Workout Total: 7000

Additional Comments:
I’m looking forward to seeing how easily the athletes can hit what is essentially their White, Pink, and Red Pace during the 400s, 200s, and 125s. We will get plenty out of the 75s Kick-Swim as well, and focus on it like the important kicking work that it is!

This 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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