Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Early Fall General Workout

T2 Aquatics – Early Fall General Workout

This workout is designed to help an athlete improve general fitness through dryland work and kicking. I added some pulling to help us get our base volume up at the beginning of the fall without overtaxing the athletes.

Wednesday September 4, 2013

Repeat 8x:
24 Hops (Press Med Ball out from chest every third hop)
Dive 25 Free with 5 Dolphin Kicks and 10 strokes or less
5 Pushups
Dive 25 Underwater Kick
Push 25 Back Drill {3 strokes & 6 Kicks in a catch position}
Push 25 Breast Drill {2 Kicks + 1 Pull}

Kick:
400 (550) (630)
300 (420) (450)
200 (250) (310)
100 (120) (130)

Drill:
300 {25 Back Swim + 25 Human Stroke + 25 Scull}

Pull:
5×100 (115) (120) — 5.4.3.2 breaths per 25
1×400 (440) (5) — descend 400 and down
1×300 (330) (345)
1×200 (220) (230)
1×100 (110) (115)

200 easy {25 Free + 25 Back}

5×50 (110) Breast Kick with paddles (small out & inscull every 3rd kick}

3×100 Breast Drill (145) — all 100s: {50 2 on 2 under/25 Breast swim/25 Dolphin Pull}
3×100 Breast Drill (140)
3×100 Breast Drill (135)

10×50 Free (45) — 3,6,9,10 Fast

150 easy {50 free + 25 DBL arm Back}

WORKOUT TOTAL: 5600

Additional Comments:
I probably should have put the breaststroke work first. I don’t like to do breaststroke after pulling. For this day however, I was going “off the cuff” and simply trying to get the athletes to do things well (no sloppiness).

Overall, it was a decent workout. Our kicking set and our pulling set were very good (although most of my athletes are not able to kick well right now!). We had a 16 year old boy go 352/245/147/52 — with all but the 100 Negative split.

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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3 Comments on "T2 Aquatics – Early Fall General Workout"

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geto
Member

what effect this (Press Med Ball out from chest every third hop)?

geto
Member

what effect Pushups?

geto
Member

what effect Dive 25 Underwater Kick?

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