T2 Aquatics Head Coach Paul Yetter has been part of 7 USA National team staffs and shares his workouts and thoughts online, most recently at createperformance.blogspot.com. I asked him to share some of his workouts for our SwimSwam Coach’s Log and he was kind enough to not only provide some workouts and a brief written explanation, but he also answered some of my questions in a SwimSwam Skype Interview. The video is a little bit lengthy, but I think there is a ton of great insight if you have 26 minutes to geek out. If you would like to add to our SwimSwam Coach’s Log email me at [email protected].
Monday January 7, 2013 – 6am LCM
Post Grad/ Senior Mixed Practice
3x: 200 Free {50R 50L} + 150 {100 Kick + 50 Drill Free} + 100 Drill IM + 50 {25 human stroke + 25 scull on Back}
3x: 100 Swim (150) + 3×100 Kick — Round 1 (145) / Round 2 (140) / Round 3 (135)
OR Round 1 (2) / Round 2 (155) / Round 3 (150)
4x: 35 Back + 15 M DBL Arm Back + 50 Evolution Drill {Round 3 & 4 with PB}
Or 2x for B Kicking Group
3x: 4×100 Pull — Round 1 (125) / Round 2 (120) / Round 3 (115) – Group 18 & Under A
Extra 15 after Round 1 / Extra 20 after Round 2
Round 1 (130) / Round 2 (125) / Round 3 (120) – Group Post Grad + 18 & Under B
Extra 20 after round 1 / Extra 30 after Round 2
1×200 easy / 4800
18 & Under A Post Grad A + 18 & Under B Post Grad B
5 rounds: 4 rounds: 3×200 Free IM (310)
3×50 (45) Moderate 3×50 (55) Mixed 3×200 IM (3)
+ rest 15 rest 30
2×50 (50) Fast 1×50 (1) Stroke Count / Time 3×200 Free (250)
Odd rounds 25s / Evens 50s*
150 easy 200 easy + Weights 200 easy
Monday 1.7.13 – 2:45pm SCY
Post Grad Resistance Practice
5×200 SKIPS
8×50 (1) 25 Drill + 25 Swim
4x Tubbs (130) 8×25 Chute (45) VT Kick 15/30 x6
7 minutes per round {21}
3x Tubbs (130) 6×25 Chute (50) VT Kick 15/45 x4
6 minutes per round {18}
2x Tubbs (130) 4×25 Chute (1) X
5 minutes per round {10}
FINS 8×25 (40) easy / Fast
200 easy
Tuesday January 8, 2013 – 8am LCM
Post Grad Active Rest Practice
4x:
100 Free (130) – 50R 50L
50 Kick (1) — mixed
50 Drill (1) – 1 of each
50 PB (1) — 5th
4x “Phantom Wall (45) 2 Kick-Kick + 2 Kick-Swim
16×25 (40) #1 12.5 fast / #2 scull on Back / #3 Build / #4 Thumb Lock Kick into fast 5 stroke finish
3×200 Paddles/Fins (3)
1×300 {50 Free + 50 Stroke Drill}
1x: 50 Free (55) + 50 Stroke* Dive (105)
2x: 50 Free (1) + 50 Stroke** Dive (105)
3x: 50 Free (105) + 50 Stroke*** Dive (105)
1×300 {50 Free + 25 Stroke Drill}
FINS 8×100 (R30) Quarters
Swim Down TBD + Dryland
Tuesday January 8, 2013 – 4:15pm SCY
Senior Practice
5×200 SKIPS
12×50 (55) Drill-Swim – 3 of each: Fly-Back; Back-Breast; Breast-Free; Free-Fly
3x:
100 IM (120) Descend each discipline 1-3*
100 Free IM (120)
100 Free (120)
300 Mix {50 Free + 25 Stroke Drill 1 of each}
3x:
300 IM (4) Descend each discipline 1-3*
300 Free IM (4)
300 Free (4)
300 easy {50 Free + 25 Stroke Drill 1 of each}
3x:
100 Free Swim (130)
100 Free Swim-Stroke Kick (130)
100 Stroke Kick (130) Kick = Fast Descend 1-3*
300 easy with underwater and opposite turns
what is mean Phantom Wall and what is the mean and target Active Rest ?
thanks great coach
awesome clarifying questions Garrett! You definitely know what to ask to get to the premise & purpose of WO/sets so that any coach can adapt principle to their own style! Very insightful & helpful!
THANKS!
If you enjoyed coach Yetter’s workouts, please check his profile on our website where he shares a lot more of what he does at T2 Aquatics. http://proswimworkouts.com/coaches/paul-yetter