Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Sunday Workout

T2 Aquatics – Sunday Workout

This practice is a typical Sunday for our T2 Aquatics Senior Training group. We tend to have a few “visitors” from other groups on our team: our “National”, “Senior Performance”, “Senior 2”, and “Age Group Performance” groups are all in attendance.

It is a larger practice (40-50 athletes in 5-6 LCM lanes) — and it’s pretty fun for me as a coach because I generally let the more-accomplished athletes swim through the practice with an intensity of their choosing…..but I will usually ask the less-accomplished athletes to step up and show their stuff. It’s a great chance for me, as the Head Coach/National group Coach, to connect with athletes I don’t see every day.

We get a 2000 LCM continuous swim to start the practice (although we don’t check HR during this, we’re looking at 160-170 all the way through) — which is followed by a short aerobic set with some stroke mixing. We finished this practice with some stroke count 50s Fly.

April 28, 2013 — AM

A. Repeat 5x:

100 Free
50 Kick
100 IM*
50 Kick
100 Back-Breast

IM’s* = 4 strokes Fly, 8 strokes Back, 4 Strokes Breast, 8 Strokes Free — continuous for a 100

B. Repeat 3x, descend as you go:

1×100 Free (140)
1×100 Free (130)
1×100 Free (120)
1×50 Back (1)
1×50 Breast (1)
1×50 Free (1)
1×50 Fly (1)

C. Repeat 4x:

50 easy (110)
50 Stroke Count / Time* (110)

*All Stroke / Time = Fly at 10 strokes under Time

100 easy


Additional Comments:
A workout on Sunday tends to make Mondays just a little bit better (particularly for the 18 and under athletes)!

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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