Tall Pauls Favorite Workouts and/or Sets

Tall Paul... Don't get bogged down with all the heavy responsibilities of directing the aquatic programs of a gigantic facility like MESA Aquatics... Home of the 2011 Short Course USMS National Championships! And please don't forget to post your favorite workout today :) Above all else, don't let that new job stand in the way of your own personal swim fitness and wonderful sprintiness! Tomorrow, I hope there will be a great new workout or set posted up for your fanz! Ahelee Ahelee....we have definately been bogged down...in a VERY good way. Happy to put our own training on the back burner right now and focus on our team. We have a very diverse population of athletes ranging from a handful of ex-college swimmers, one Olympic Synchro gold medalist, about 40 triathletes and the rest mostly fitness swimmers with minimal background in the sport. Our workouts have been very eclectic, sometimes running 4 different "groups" during practice (the benefit of having a second coach on deck)...so far there really hasn't been anything I felt was of interest to post as its been mixing and matching a fair amount of sets I have posted here and adapting to the diverse crowd. I will say this...we are doing weekly power circuits using different "stations" and cycling swimmers through them. It's very intense and we have to be VERY careful (we don't allow some swimmers to do it yet, they stay in the other workout group). An example would be using the 8 lanes norht section of our pool: Lane 1: bungee cords attached to blocks, swimmer does 4 "pulls" @ 1:15 Lane 2: 300 hypoxic pull Lane 3: 4 x 25's power kick @ 1:15 Lane 5: 300 hypoxic pull Lane 6: 4 x 25's w/fins and Hans paddles all out/no breath to 15yds, easy to wall @ 1:15 Lane 7: 300 hypoxic pull Lane 8: 2 x 25's @ 2:30 as follows: hold 10lb medicine ball over head/vertical kick for 10 seconds or you run out of breath...turn and hard kick to wall pushing ball - then we have everyone do a fast 50 or 100 for time from the blocks. One of our "kids" is 20 and hasn't swam since freshman year in high school when he went 58+ 100 free. He threw down a 56.5 at his first masters meet on Sunday!

Tall Paul... Don't get bogged down with all the heavy responsibilities of directing the aquatic programs of a gigantic facility like MESA Aquatics... Home of the 2011 Short Course USMS National Championships! And please don't forget to post your favorite workout today :) Above all else, don't let that new job stand in the way of your own personal swim fitness and wonderful sprintiness! Tomorrow, I hope there will be a great new workout or set posted up for your fanz! Ahelee Ahelee....we have definately been bogged down...in a VERY good way. Happy to put our own training on the back burner right now and focus on our team. We have a very diverse population of athletes ranging from a handful of ex-college swimmers, one Olympic Synchro gold medalist, about 40 triathletes and the rest mostly fitness swimmers with minimal background in the sport. Our workouts have been very eclectic, sometimes running 4 different "groups" during practice (the benefit of having a second coach on deck)...so far there really hasn't been anything I felt was of interest to post as its been mixing and matching a fair amount of sets I have posted here and adapting to the diverse crowd. I will say this...we are doing weekly power circuits using different "stations" and cycling swimmers through them. It's very intense and we have to be VERY careful (we don't allow some swimmers to do it yet, they stay in the other workout group). An example would be using the 8 lanes norht section of our pool: Lane 1: bungee cords attached to blocks, swimmer does 4 "pulls" @ 1:15 Lane 2: 300 hypoxic pull Lane 3: 4 x 25's power kick @ 1:15 Lane 5: 300 hypoxic pull Lane 6: 4 x 25's w/fins and Hans paddles all out/no breath to 15yds, easy to wall @ 1:15 Lane 7: 300 hypoxic pull Lane 8: 2 x 25's @ 2:30 as follows: hold 10lb medicine ball over head/vertical kick for 10 seconds or you run out of breath...turn and hard kick to wall pushing ball - then we have everyone do a fast 50 or 100 for time from the blocks. One of our "kids" is 20 and hasn't swam since freshman year in high school when he went 58+ 100 free. He threw down a 56.5 at his first masters meet on Sunday!