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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 morning workout at Kino/MAC LCM 15 minute choice warm-up 4 x (3x 50's @ :20) #1 ra/25, la/25 #2 25swim/25 kick #3 swim-build (option was to do in reverse IM order) Main option #1 4x (4x x 100's) #1 @ 2:00 (IM option) #2 @ 1:50 (stroke option) #3 @ 1:40 #4 @ 1:30 200 easy pull 10 minute kick (fast kicking on coaches "go")
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  • Coached the Tuesday morning workout at Kino/MAC LCM 15 minute choice warm-up 4 x (3x 50's @ :20) #1 ra/25, la/25 #2 25swim/25 kick #3 swim-build (option was to do in reverse IM order) Main option #1 4x (4x x 100's) #1 @ 2:00 (IM option) #2 @ 1:50 (stroke option) #3 @ 1:40 #4 @ 1:30 200 easy pull 10 minute kick (fast kicking on coaches "go")
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