Professional Swim Workouts by Professional Swim Coaches
Sep 13, 2016 – T2 Aquatics – Butterfly Active Rest

Sep 13, 2016 – T2 Aquatics – Butterfly Active Rest

We’ve got a nice active rest set planned for Tuesday. The idea is to begin the set with some strong 75s, and descend through the 50s and the 25s.

The 25s will be at a stroke count that is half of the athlete’s time.

Workout

8×50 Free (40) 25R 25L
2×200 Kick (330) social
4×100 IM Drill (140) – 5 seconds rest at 50, double pullouts
4×100 Pull (120, 115, 110, 105) descend
2×200 Pull (230, 3) – 5th 100 + Neg Split 100
8×50 D/S (1) – 2 of each

12×25 (40) 1-Fast-Easy, 2-Mod-Fast, 3-all easy, 4-Stroke Count is Half Time Fly

3×100 Pull (130) – 5.4.3.2 breaths per 25

4x: {75 Fly* (1) + 75 easy (115)} descend 1-4
6x: {50 Fly** (45) + 75 easy (120)} descend 1-3 x2
6x: {25 Fly*** (30) + 75 easy (125)} descend 1-3 x2
3×50 Free-Back (50)

4×100 Pull (125) 5th
5×400 Pull (510, 450, 440, 430, 420) descend

3×50 Free-Back (50)
Workout Total: 7250

Additional Comments:
We want to start our season with some good looking fly, fast over shorter distances, and then build the 100/150/200 work into Fall/Winter seasons.

This 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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz