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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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  • Sunday at MAC, Coach Laurel on deck 10 minute choice warm-up warm up 2x (4 x 75's + 4 x 25's variables) * 75's @ 1:05, 25's @ :30 Main #1 10 x power cords @ 1:10 10 x 50's kick @ 1:10 (under/over) Main #2 500 broken * 100 @ 1:20, 100 @ 1:15, 100 @ 1:10, 50 @ 1:05, 75 @ 1:00, 75 @ :55 100 easy 400 broken (stroke option) * 50 @ 1:00, 75 @ 1:30, 100 @ 2:00, 125 @ 2:30, 150 100 easy 200 broken * 4 x 75's @ :55 easy 200 Timed fast 200
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  • Sunday at MAC, Coach Laurel on deck 10 minute choice warm-up warm up 2x (4 x 75's + 4 x 25's variables) * 75's @ 1:05, 25's @ :30 Main #1 10 x power cords @ 1:10 10 x 50's kick @ 1:10 (under/over) Main #2 500 broken * 100 @ 1:20, 100 @ 1:15, 100 @ 1:10, 50 @ 1:05, 75 @ 1:00, 75 @ :55 100 easy 400 broken (stroke option) * 50 @ 1:00, 75 @ 1:30, 100 @ 2:00, 125 @ 2:30, 150 100 easy 200 broken * 4 x 75's @ :55 easy 200 Timed fast 200
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