Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Descending Mid Distance Free/IM

T2 Aquatics – Descending Mid Distance Free/IM

We have a number of 15-24 year olds who are getting ready for our Spring SCY Championship meet next week. Our top 14 & under athletes are preparing for their Age Group Spring Championship which will be held in 2.5 weeks.

This morning’s set is geared toward pace control of a 400 yard distance. The intervals descend with the athlete, and the set becomes increasingly challenging.

The ONLY way to do this set well is to descend both the Free and the Free IM (Free-Back-Breast-Free). For example, our top female athlete did these times:

424 Free, 444 Free IM, 417 Free, 439 Free IM, 415 Free, 437 Free IM.

Athletes who descend the Free IM but only maintain pace on the Free are not accomplishing the same thing within this type of work!


100 Free (120) 50R 50L
100 Kick (140) mix
100 IM Drill (130) double pull outs
100 Pull (120) 5th
100 FreeIM (130) Descend 1-4

50 Free (40)
25 Stroke Drill (30)
25 Stroke Swim (30)
Stroke = 2 rounds of each stroke

#1/3/5 Free on (5, 450, 440) descend 1-3*
#2/4/6 Free IM on (530, 520, 510) descend 1-3**

200 easy

16×50 (45)
Every 4th fast, no breath final 25!
Extra 15 before fast 50s

200 easy


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

1 Comment on "T2 Aquatics – Descending Mid Distance Free/IM"

Notify of
Sort by:   newest | oldest | most voted
bruno iossa

im iintersted for young atleths of our italian team
…could send us ? thank a lot