Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Active Rest Backstroke

T2 Aquatics – Active Rest Backstroke

We still have a few athletes getting ready for Florida HS States; this workout was written for 12 of our top Senior athletes (Post Grads not included).


Of the athletes who completed this workout, we had only one who has been under 2:00 SCY 200 Back, and an additional swimmer under 2:05. The rest of the athletes have yet to break 2:05 (or 2:25 LCM).

We had some great results. Our athlete who has been 1:59 SCY Back was :59 right off the bat, and finished with 4 :58s and 3 :57s. Our athlete who has been 2:02 was 1:00 right away, and swam 5 :59-:58s, one :57, and one :56.

We had a few guys (age 13-15) who have never been under 1:02 in a meet swim :59-1:01 during the last 3-4 100s of the set. It was an excellent performance all around.

They finished the set with a Zoomer FINS set of 50s. We kept the same rhythm and went every 3rd 50 fast with flipturns. The top 7-8 athletes were repeating 26-29 the whole way, with 24-26 on the end. Each of the 12 athletes went sub :30 on the last one, with no extra rest.

This practice was well done. It’s not “what you do” but “how you do it”!

Tuesday November 12, 2013 – PM

3×200 Free IM (240) double pullouts
5×100 Kick (140) mix
3×200 Free (230) 5th
5×100 Pull (115) descend

3x: 4×25 (30, 30, 30, 1:30) – (Human Stroke, Wrist Drag, Finger Drag, Reverse Free)

8×25 scissors Back Kick (40)

30×100: #1 Free / #2 Free-Back* / Back**
12 — (120)
9 — (125)
9 — (130)

200 easy

6×50 FINS (40) every 3rd* Dolphin Pull
6×50 FINS (45) every 3rd** Dolphin Pull
6×50 FINS (50) every 3rd*** Dolphin Pull

200 easy


This free workouts 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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