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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 Thursday morning workout in Boulder w/Coach Kristy on deck 5 minute choice warm up 6 x 75's @ 3rd person send-off (25 kick/5 drill/25 swim) * odds free, evens choice Swim IM ladder 25 fly @ :25 25 fly/25 back @ :50 25 fly/25 back/25 *** @ 1:10 100 IM @ 1:25 back down Pull 3 x (300 + 3 x 100s, no break between rounds) * 300 cruise @ 3:45 * 100's = #1 cruise @ 1:15, #2 build @ 1:10, #3 fast @ 1:30 Swim 10 x 25's @ :30 * fast/no breath to 15yds, easy to wall
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  • Swam the Thursday morning workout in Boulder w/Coach Kristy on deck 5 minute choice warm up 6 x 75's @ 3rd person send-off (25 kick/5 drill/25 swim) * odds free, evens choice Swim IM ladder 25 fly @ :25 25 fly/25 back @ :50 25 fly/25 back/25 *** @ 1:10 100 IM @ 1:25 back down Pull 3 x (300 + 3 x 100s, no break between rounds) * 300 cruise @ 3:45 * 100's = #1 cruise @ 1:15, #2 build @ 1:10, #3 fast @ 1:30 Swim 10 x 25's @ :30 * fast/no breath to 15yds, easy to wall
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