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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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  • Sunday workout at BEST, Coach Rankin on deck LCM 20 minute open swim/warm-up 12 x 50's @ 1:00 odds = 25 head up swim/25 swim evens = 25 dps/25 swim 10 x 200's odds @ 3:10 evens @ 2:50 3 x 100's @ 2:10 recovery 10 x 100's odds @ 1:35 evens @ 1:25 3 x 100's @ 2:10 recovery 10 x 50's @ 1:00 2 x (1-4 cruise/#5 fast)
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  • Sunday workout at BEST, Coach Rankin on deck LCM 20 minute open swim/warm-up 12 x 50's @ 1:00 odds = 25 head up swim/25 swim evens = 25 dps/25 swim 10 x 200's odds @ 3:10 evens @ 2:50 3 x 100's @ 2:10 recovery 10 x 100's odds @ 1:35 evens @ 1:25 3 x 100's @ 2:10 recovery 10 x 50's @ 1:00 2 x (1-4 cruise/#5 fast)
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