Professional Swim Workouts by Professional Swim Coaches
Oct 5, 2015 – T2 Aquatics – Monday Morning Kick/Pull/Technique

Oct 5, 2015 – T2 Aquatics – Monday Morning Kick/Pull/Technique

Typical practice for what we do to start the week on Monday AM. Our local public schools start at 7:05am, so we ask our Senior athletes to train 5:30-6:10am.

The first 2500 yards is timed to be 39 minutes. Every public school kid gets a strong Kick Set on Monday mornings! Private School athletes, homeschool athletes, and postgrads keep it going for the full workout.

Workout

1×400 Free (520) — 50R 50L
1×300 Pull (4) — Negative Split
1×200 Free IM (3) — Negative Split each 50
1×100 Kick (2) — 50 Breast 50 Back
8×50 Free-Stroke (45) – Stroke = 1 of each x2
rest 1:30

1×400 Kick (6) (7)
3×100 Kick (130) (145)
rest 30
3×100 Kick (125) (140)

1×100 easy (public school) or 1×300 {50 human stroke / 50 back}

4×100 Pull (115) (125)
1×300 Pull (345) (415)
rest 30
1×300 Pull (330) (4)

1×150 {25 human stroke / 50 Back}

4x:
8×25 drill, drill, build, easy x2 (35)
1×50 Stroke Count / Time (130)

200 easy

Workout Total: 5050

Additional Comments:
Stroke Count 50s:
Freestyle=match time & stroke count. Generally we shoot for an even number with the stroke count not only matching to the time, but matching one 25 to the other 25. So, we look for:

  • 24 seconds in 12 strokes down, 12 strokes back
  • 26 seconds in 13/13
  • 28 seconds in 14/14, etc

For Breast and Fly, we look for the stroke count to equal half of the time. We round the numbers!

  • 24 seconds in 6-6
  • 25 seconds in 6-6
  • 26 seconds in 6-6
  • 27 seconds in 6-6
  • 28 seconds in 7-7
  • 29 seconds in 7-7
  • 30 seconds in 7-7
  • 31 seconds in 7-7
  • 32 seconds in 8-8, etc

For Backstroke, we are pretty individual. Everyone has different capabilities relative to their level of training their underwater kick — and that makes a difference with the stroke count. Additionally, with some athletes we don’t want to “force” a slower tempo, so the Backstroke “stroke count 50s” tend to mess with the athlete’s stroke technique unless it’s 1) done to train underwater kicking, or 2) done LCM (stroke count should be 2 strokes under time).

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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