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Tall Pauls Favorite Workouts and/or Sets

Paul Smith
Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach. For those lucky enough to swim with me Saturday (I'm coaching) here's the main set: SCY 800 negative split (get 400 split) @1:00 rest 6 x 100's @ 1:20 400IM 100 kick for time 400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest 5 x 100's @ 1:15 200IM 100 kick for time (different stroke) 200 negative split (faster than 2nd 200 of 400) 4 x 100's @ 1:10 100IM 100 kick for time (different than first two)
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  • Swam the always "fun" Sunday Brophy workout with Coach Rankin on deck SCY Warm-up 10 minustes choice Warm-up #2 12 x 75's 1-4 kick @ 1:45 5-8 drill @ 1:30 9-12 swim @ 1:15 Main #1 6 x 300's swim or pull descend in blocks of 2 1 & 2 @ 4:15 3 & 4 @ 4:00 5 @ 6 @ 3:45 5 minute choice recovery 200 free for time 4 minute choice recovery Main #2 12 x 50's @ 1:00 emphasis on fast/perfect turns 200IM for time 4 minute choice recovery 100 or 50 choice for time
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  • Swam the always "fun" Sunday Brophy workout with Coach Rankin on deck SCY Warm-up 10 minustes choice Warm-up #2 12 x 75's 1-4 kick @ 1:45 5-8 drill @ 1:30 9-12 swim @ 1:15 Main #1 6 x 300's swim or pull descend in blocks of 2 1 & 2 @ 4:15 3 & 4 @ 4:00 5 @ 6 @ 3:45 5 minute choice recovery 200 free for time 4 minute choice recovery Main #2 12 x 50's @ 1:00 emphasis on fast/perfect turns 200IM for time 4 minute choice recovery 100 or 50 choice for time
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