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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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  • Coached the Tuesday noon workout at ASU SCY 5 minute 10 minute open swim Warm-up 8 x 75's - odds build @ 1:15 - evens 25k/5s/25k @ 1:30 Main 6 x 100's @ 1:10 200 hypoxic pull 4 x 200's @ 2:20 200 hypoxic pull 10 x 50's @ :35 200 hypoxic pull 10 x 25's @ :30 - all out/no breath to 15yds, easy to wall
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  • Coached the Tuesday noon workout at ASU SCY 5 minute 10 minute open swim Warm-up 8 x 75's - odds build @ 1:15 - evens 25k/5s/25k @ 1:30 Main 6 x 100's @ 1:10 200 hypoxic pull 4 x 200's @ 2:20 200 hypoxic pull 10 x 50's @ :35 200 hypoxic pull 10 x 25's @ :30 - all out/no breath to 15yds, easy to wall
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