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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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  • Monday in Mesa...shake off the cobwebs! SCY 15 minute choice warm-up 400 (alternate 4x 75 swim/25 kick) @ 7:00 6 x 100's @ 2:00 (75 free/25 ***) 400 (alternate 25 scull/75 free) @ 7:00 8 x 50's @ 1:20 (2 of each stroke reverse IM order/25 swim/25 kick) 400 pull @ 600 (max 3 breaths per length/ descend by 100's) 10 x 25's @ :35 (kick underwater till breath needed, swim to wall)
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  • Monday in Mesa...shake off the cobwebs! SCY 15 minute choice warm-up 400 (alternate 4x 75 swim/25 kick) @ 7:00 6 x 100's @ 2:00 (75 free/25 ***) 400 (alternate 25 scull/75 free) @ 7:00 8 x 50's @ 1:20 (2 of each stroke reverse IM order/25 swim/25 kick) 400 pull @ 600 (max 3 breaths per length/ descend by 100's) 10 x 25's @ :35 (kick underwater till breath needed, swim to wall)
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