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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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  • Tuesday at Kino, Paul's group: SCY 15 minutes open warm-up 10 x 100's (2 @ 1:50, 2 @ 1;40, 2 @ 1:30, 2 @ 1:20, 2 @ 1:10 8 x 50's kick w/board @ 1:00 (odds easy, evens fast) 4 x 100's R:30 "rudder drill" (swim 75 free, 25 back with kick board between legs) 8 x 25's kick w/board @ :40 (odds easy, evens fast) 10 x 100's pull (reverse order from first round, starting at 1:10) 8 x 25's power kick @ :40
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  • Tuesday at Kino, Paul's group: SCY 15 minutes open warm-up 10 x 100's (2 @ 1:50, 2 @ 1;40, 2 @ 1:30, 2 @ 1:20, 2 @ 1:10 8 x 50's kick w/board @ 1:00 (odds easy, evens fast) 4 x 100's R:30 "rudder drill" (swim 75 free, 25 back with kick board between legs) 8 x 25's kick w/board @ :40 (odds easy, evens fast) 10 x 100's pull (reverse order from first round, starting at 1:10) 8 x 25's power kick @ :40
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