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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 the Sunday "heathen" workout at Kino, Coach Laurel on deck. LCM 10 minute choice warm-up 400IM (50kick/50 drill) 4 x 100's @ 2:10 kick desc 1-4 4 x 50's swim IM order @ 1;00 4 x 75's @ 1:30 kick desc 1-4 4 x 50's @ swim IM order @ :55 4 x 50's & 1:05 kick desc 1-4 4 x 50's swim IM order (50, 50, 55 & 50) 6 x 150's pull 2 @ 2:05 #3 @ 2:20, 1 @ 2:05, 2 @ 2:20 4 x 50's @ :55 #1 5 breaths # 2 4 # 3 3 # 4 2 6 x 100's stroke or IM 2 @ 1:30, 1 @ 1:45, 1 @ 1:30, 2 @ 1:45
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  • Swam the Sunday "heathen" workout at Kino, Coach Laurel on deck. LCM 10 minute choice warm-up 400IM (50kick/50 drill) 4 x 100's @ 2:10 kick desc 1-4 4 x 50's swim IM order @ 1;00 4 x 75's @ 1:30 kick desc 1-4 4 x 50's @ swim IM order @ :55 4 x 50's & 1:05 kick desc 1-4 4 x 50's swim IM order (50, 50, 55 & 50) 6 x 150's pull 2 @ 2:05 #3 @ 2:20, 1 @ 2:05, 2 @ 2:20 4 x 50's @ :55 #1 5 breaths # 2 4 # 3 3 # 4 2 6 x 100's stroke or IM 2 @ 1:30, 1 @ 1:45, 1 @ 1:30, 2 @ 1:45
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