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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 morning workout at Cactus LCM 10 minute choice warm-up 8 x 100's @ 2:00 #1 first 25 fast, #2 2nd 25 fast, #3 3rd 25, fast #4 4th 25 fast #5 first 50 fast, #6 middle 50 fast, #7 last 50 fast, #8 cruise Main 2x the following, 1 round non-free 3 x 50's fast @ 2:00 100 recover @ 3:00 2 x 50's fast @ 2:00 100 recover @ 3:00 1 x 50 fast @ 2:00 300 recover
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  • Coached the morning workout at Cactus LCM 10 minute choice warm-up 8 x 100's @ 2:00 #1 first 25 fast, #2 2nd 25 fast, #3 3rd 25, fast #4 4th 25 fast #5 first 50 fast, #6 middle 50 fast, #7 last 50 fast, #8 cruise Main 2x the following, 1 round non-free 3 x 50's fast @ 2:00 100 recover @ 3:00 2 x 50's fast @ 2:00 100 recover @ 3:00 1 x 50 fast @ 2:00 300 recover
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