Professional Swim Workouts by Professional Swim Coaches
Sept 25, 2012 – T2 Aquatics

Sept 25, 2012 – T2 Aquatics

A few keys with this practice:


  1. We have not been very good with our underwater kicking this fall, so we focused on 5 dolphin kicks off every wall. We adjusted the intervals (they are pretty easy) so that we had enough time to be fast while performing these kicks.
  2. The athletes held a certain, exact time on the 100s — which were not necessarily “hard” to achieve. The benefits of doing this “not quite fast” time average are twofold: 1) we could focus on skills within the 100s (not breathing into turns, kicking well off walls, holding a certain stroke count throughout the 100s, and 2) the athletes could work on ‘relaxing’ during their swims….hitting a certain time that is not all-out, and feeling like they have another gear. Swimming fast without much effort helps an athlete develop a great racing stroke!
  3. We tend to swim a bit more with our distance swimmers and mid distance swimmers — but today we went for the highest quality stroke we could throughout the practice.

All Swims with 5 dolphin kicks off every wall!

12×150 (215) — 50 Free Swim + 50 Free Kick + 50 Stroke Drill {Stroke Drill = 3 of each}

12×100 Free (130) — hold average at either {57, 59, 101, 103, 105}

300 {25 Free 5th + 25 Side Kick + 25 Double Arm Back}

10×50 Free (1) — hold average one second faster than above average pace — and hold average with a stroke count that 1) is even per 25, and 2) matches the time per 50.

300 {same as above}

8×25 Free (30) — hold average one second faster than above average pace for the 50s — and hold average with a stroke count that is one stroke less than the 50s.

300 {same as above}

3×300 FINS (4) — 50 Free 5th + 25 Stroke Drill + 25 Stroke Swim Fast {Stroke = Fly (#1), Back (#2), Breast (#3)}

200 easy


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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