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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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  • Coaching Tuesday workouts at Mesa, quality dat. SCY 10 minute open warm-up 300 swim 200 swim/kick by 25's 100 drill * :20 rest between each 8 x 75's & 1:15 - odds 25 free/25 back/ 25 free no breath - evens same with *** instead of back 6 x 50's @ 1:00 descend 1-3, 4-6 50 easy 12 x 50's @ :30 - 90% to 15yds with no breath, easy to wall 100 easy 500 swam as: 25 cruise, 25 fast, 50 cruise, 50 fast, 75 cruise, 75 fast, 100 cruise, 100 fast easy 100 4 x 100Im's @ 3:00 best average 2:00 vertical kick; :10 seconds arms straight/hard, :10 easy warm down
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  • Coaching Tuesday workouts at Mesa, quality dat. SCY 10 minute open warm-up 300 swim 200 swim/kick by 25's 100 drill * :20 rest between each 8 x 75's & 1:15 - odds 25 free/25 back/ 25 free no breath - evens same with *** instead of back 6 x 50's @ 1:00 descend 1-3, 4-6 50 easy 12 x 50's @ :30 - 90% to 15yds with no breath, easy to wall 100 easy 500 swam as: 25 cruise, 25 fast, 50 cruise, 50 fast, 75 cruise, 75 fast, 100 cruise, 100 fast easy 100 4 x 100Im's @ 3:00 best average 2:00 vertical kick; :10 seconds arms straight/hard, :10 easy warm down
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