Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Age Group Workout #3

T2 Aquatics – Age Group Workout #3

This workout is centered around the 6×300 Free (410) at the end. Tom Yetter (Head Age Group Coach) will use the paces from this workout to determine training sets which we will consider to be Aerobic Threshold Sets.

We plan to do this practice again towards the end of the summer, and see how we’ve progressed. We put a strong (although short) kicking set in the beginnning of the workout. We are swimming in a meet from Friday-Sunday of this week, so we kept this Wednesday practice at 5000. We might have gone 6000 (with more kicking and a few sprints at the end) if we did the same practice on Monday.

The group of 11 year old girls who did the practice came back for a double practice in the PM (a short 15 min dryland & 60 minute drills practice).

Workout Wednesday June 19, 2013 – AM

400 Free IM (610)
300 PB (440)
200 Free IM (305)
100 PB (130)

4×25 (45) – 15M Fast Free no breath + easy to wall

400 Kick (640) – moderate
4×100 Kick (145) – Fast*

1×100 easy with underwater turns

400 PB + Paddles (6) – breathing by 100
4×50 (50) – 25 Free + 25 “Cycle” Drill Fly
4×50 (50) – 25 Free + 25 Fly Swim

1×100 easy with underwater turns

6×300 Free (410) – hold strong average*

1×200 easy with underwater / opposite turns


Additional Comments:
We recorded all the times, so we know what we did — and measure it when we show improvement.

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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