Professional Swim Workouts by Professional Swim Coaches
Sep 22, 2016 – T2 Aquatics – Noon Masters Practice

Sep 22, 2016 – T2 Aquatics – Noon Masters Practice

We’ve been using the parachutes more with our Noon Masters group. Today we are using the chutes after the warmup & then getting an active rest 75s set.

Newer Masters swimmers stick to the right side of the page (Group 2 options) and focus on 50s.

Workout

Warm-up:
1×200 or 1×100 mix
2×100 (R20) 75 Swim + 25 Kick on Side
2×100 (R20) 75 Swim + rest 10 + 25 Build
2×100 (R20) 75 Swim + rest 20 + 15M fast, easy to wall
or do 1×100 of each

Pre Set – Group 1 (3 rounds):
2×50 Paddles DPS (45) (55)
2×25 Sprints (45)

Pre Set – Group 2 (2 rounds):
1×50 Paddles DPS (115)
2×25 Sprints (45)

> sprints: #1 mod-Fast, #2 Fast-easy (1st half of pool/2nd half of pool)

Chute Work – Group 1:
8×25 15M Fast + easy to wall (1)
1×25 to other end before start of set

Chute Work – Group 2:
6×25 15M Fast + easy to wall (110)
1×50 Loosen

Swim Set – Group 1 (6 rounds):
1×75 (110) Fast Swim, descend
1×50 (1) downshift one gear
1×25 (50) same gear

Swim Set – Group 2 (4 rounds):
1×50 (1) Fast Swim, desc
1×50 (1) downshift 1 gear
2×25 (1) ez

“Striders” – Group 1:
8×25 stroke count match time; 90 percent fastest speed (30)

“Striders” – Group 2:
6×25 stroke count match time; 90 percent fastest speed (50)

Workout Total: 2550 (+ warmdown)

Additional Comments:
The “Striders” should end up being just as fast or faster than the fastest 75 or 50 of the set – with a stroke count that is 2-5 single strokes less per 25 than it was on the 75.

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]

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