Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Freestyle Descends

T2 Aquatics – Freestyle Descends

This practice is a descending freestyle practice designed to help my HS boys get into the Junior National range in their 400/1500 free, as well as help my 200 stroke guys with general toughness and physical/mental capacity for work.

Currently, I don’t have a single boy at the JR Nat level — but we can get there over the next 12 months. We swam the 9000M in about 2 hours 15 minutes (I’m estimating here…but I think that’s about right).

There was one part of the main series I would change if I had to do it again, which I will address below in the additional comments section.

Saturday May 25 2013 – AM

100 Swim + 100 Kick + 100 IM Drill + 100 Pull

12×100 – 2 Swim (125) + 2 Kick (135)

5×200 (230) – odds; evens Negative Split

800 Free (940)
600 Free (715)
400 Free (450)
200 Free (225)
8×50 Mixed (55)

600 Free (710)
400 Free (445)
200 Free (220)
8×50 Mixed (55)

400 Free (440)
200 Free (215)
8×50 Mixed (55)

200 Free (210)
8×50 Mixed (55)


Additional Comments:
I am working with a few 15-18 year old guys who have shown some potential in the 200-1500 distance. I’m doing everything I can to keep the pedal down with them, and build their capacity for work. Saturdays tend to be “big days” for us in terms of not only the set/practice length — but the intensity of the work. I spend a bit more time in a more “red-pace”–oriented zone throughout the week, mixed with active rest sets and stroke-specific work.

If/when we do this set again, I’ll change the intervals for the 50s from (55) to (50). The (55) interval was ok, and considering I only had two guys legitimately make the whole set (although 5 made the 400/200 and 6 were under 2:10 on the end), it may have been necessary — but I can’t help to think that I allowed for their work rate to get too easy, making for too much fluctuation in pace throughout the set (ie: although I made it ‘easier’ by giving them a (55) interval, the (55) may have actually made it harder on them because their Heart Rate (and lactate) went through too much variation throughout the set. I would have gotten enough variation with a (50) interval…considering the slowest interval for the free swims was (225) per 200).

Anyways, my guys seemed to get a lot out of it. We came back with a strong workout this morning, and I noticed the relative ease in which they were able to hold reasonable stroke/pace — compared to last Monday.

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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