Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Training Camp Day 6

T2 Aquatics – Training Camp Day 6

This was Day 6 of our Training Trip to Islamorada. On Day 2, our group of HS Boys did 40×50 (40) LCM — holding a strong pace. As we went through our training cycle for the week, we came back to the 50s….did a little bit more…..and adjusted the intervals so:

  1. it was a little bit less intense overall (although it was a longer set)
  2. the opportunity was there to swim faster on the (40) interval.

I had a FINS set scheduled to finish the practice, but changed it to a less draining but still effective wall kick set.

Wednesday January 3, 2013

1×500 {25 Swim + 25 Drill + 25 Kick + 25 Scull on Back, feet first}

4×200 IM (320) — “Quarters” — #1 Fast Free; #2 Fast Breast; #3 Fast Back; #4 Fast Fly

3×200 Paddles (3) — #1 Right Paddle; #2 Left Paddle; #3 Both Paddles

8×50 (1) — odds 35M Free + 15M Stroke Drill + evens 15M Stroke Swim Strong + 35M Free Fast

1×300 {25 Free + 50 Stroke Drill + 25 Scull on Back}

60×50 Free — 6 on (45) moderate + 4 on (40) Fast

200 easy

Wall Kick 20 on / 20 off …x7

200 easy


Additional Comments
50s can be an effective way to train endurance, and a nice break from the 200s, 150s, and 300s many coaches like to use. In addition, younger people tend to get a lot out of the repetitive repeats as long as the coach is asking for a variety of pace-distances over the course of a week/month cycle.

Wall Kick is a lost art! If you haven’t been doing it, try it — it’s a nice break from the routine of kicking up and down the pool, and is a great way to train to get faster for the next kick set.

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

Be the First to Comment!

Notify of