Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – 4-3-2-1 IM 200s

T2 Aquatics – 4-3-2-1 IM 200s

We had planned on our usual LCM Saturday Am workout, but because of a crazy lightening storm the previous evening, we couldn’t change the lanelines…so we made do with this SCY classic. Going back to our staple 200 IM set.

We haven’t done this one for a few months. The intervals done today were the fastest we’ve done with this group of athletes. We had 12 athletes do this set, and another 30+ doing the same set but going freestyle for the 200s instead of IMs.


1×400 Free (5) — 50R 50L
8×50 Kick (105) — 2 of each
2×200 Free IM (240) — double pullouts
8×50 Pull (50) — odds 5th, evens descend 1-4
4×100 IM (120) — descend 1-4

> Rest 1:30

24×25 (30) Free, Stroke Drill, Stroke Swim Build*
{1 round of each, twice through}

4×200 IM (230)*
8×50 Free-Stroke x25 (45)
3×200 IM (225)**
8×50 Free-Stroke x25 (45)
2×200 IM (220)***
8×50 Free-Stroke x25 (45)
1×200 IM (215)
8×50 Free-Stroke x25 (45)
{Stroke = 2 of each stroke}

24×50 (45) 3 Swim + 3 Kick*

200 easy with underwater turns

Workout Total: 7600

This free 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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