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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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  • Swam Tuesday morning with Coach Liz Hobbs at NAU Masters (Flagstaff) LCM (and altitude!) 10 minute warm-up 6 x 150's @ :10 RI (50 kick, 50 drill, 50 swim) 3 x the following: 2 x 200's @ 3:00 (1 cruise, 1 build) 3 x 100's @ 1:30 (des. 1-3) 4 x 50's @ 1:00 (1 build, 2 easy, 3 fast, 4 easy) Rd #1 swim, #2 pull & #3 IM/kick option
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  • Swam Tuesday morning with Coach Liz Hobbs at NAU Masters (Flagstaff) LCM (and altitude!) 10 minute warm-up 6 x 150's @ :10 RI (50 kick, 50 drill, 50 swim) 3 x the following: 2 x 200's @ 3:00 (1 cruise, 1 build) 3 x 100's @ 1:30 (des. 1-3) 4 x 50's @ 1:00 (1 build, 2 easy, 3 fast, 4 easy) Rd #1 swim, #2 pull & #3 IM/kick option
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