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

T2 Aquatics – Active Rest Stroke Workout

This workout centers around an active rest stroke set. Use the set to work on the second 50 of a LCM 100.

Saturday May 4, 2013 — AM

(Post Grads / Selected 18 & Unders)

4x:
100 Swim Free + 50 Kick + 100 Free IM + 50 Kick

4x:
50 Kick (110) – 25 Fast + 25 Moderate
50 Drill-Swim (50) – 25 Drill Stroke + 25 Swim Free Build to Finish
50 Swim-Swim (1) – 25 Fast Swim Stroke + 25 easy choice

4x:
Phantom Wall (50)

4x:
100 Pull (125) – 50 Moderate 5th + 50 Fast
50 Pull (1) – 1st 25 Fast

3x:
100 Free (130) + 50 Stroke (1)*
100 Free (140) + 50 Stroke (1)**
100 Free (150) + 50 Stroke (1)***

1x:
200 easy

1x:
900 (50 Moderate + 50 Fast*)
FINS Kick

1x:
200 easy

WORKOUT TOTAL: 5150

Additional Comments:
When calculating the appropriate 2nd 50 goal pace, take one second off the pace for flyers and breaststrokers (to account for the turn).

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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