Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Active Rest Stroke Set

T2 Aquatics – Active Rest Stroke Set

This is a great way to get a good amount of fast stroke swimming from yourself or your athletes!


Friday November 23, 2012 – AM

1×800 Free (10) Negative Split
4×200 IM Drill (3)
8×100 Pull (115) Descend 1-4

20×25 (35) #1 Stroke Drill / #2 Build to Flip at 10Yds / #3 Stroke Build / #4 Easy / #5 15M Fast

Moderate Fast Descend
1×400 Free IM (510) + 4×100 Stroke* (120)
1×400 Free IM (510) + 4×75 Stroke* (1)
1×400 Free IM (510) + 4×50 Stroke* (40)
1×400 Free IM (510) + 4×25 Stroke* (20)

200 easy

18×50 (1) every 3rd challenge FINS (we did 9×50)

200 easy


Additional Comments:
I like doing this type of work with my athletes. At times, I may ask for a smaller amount of longer distance repeats (like a 400 instead of 4×100) — so this type of set balances out the longer-repeat style of training that we use.

The athletes will tend to swim well enough on the 4×100, 4×75, 4×50, and 4×25 — that they will hit their back-half 100 pace by the end of the 75s (if properly split and descended) and through the rest of the set.

The fins at the end keeps the speed work going, with some assistance. I will generally tend toward a more aerobic/threshold day on Saturday morning to follow this type of Friday workout.

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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