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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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  • Monday at MAC SCY 15 minute choice warm-up 16 x 50's 1-4 @ 1:00 25drill/25swim 5-8 @ 1:00 25 swim/25kick 9-12 @ 1:00 descend 1-4 13-16 @ :45 holding pace from #12 2 x 400's @ R:30 #1 = 4 x 25 drill/75 swim continuous #2 = 4 x 75 swim/25 kick continuous 16 x 25's (same sequence as 50's) 1-12 @ :40, 13-16 @ :30 4 x 200's @ R:30 #1 & #2 = 2 x 25 drill/75 swim continuous #3 & #4 = 2 x 75 swim/25 kick continuous
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  • Monday at MAC SCY 15 minute choice warm-up 16 x 50's 1-4 @ 1:00 25drill/25swim 5-8 @ 1:00 25 swim/25kick 9-12 @ 1:00 descend 1-4 13-16 @ :45 holding pace from #12 2 x 400's @ R:30 #1 = 4 x 25 drill/75 swim continuous #2 = 4 x 75 swim/25 kick continuous 16 x 25's (same sequence as 50's) 1-12 @ :40, 13-16 @ :30 4 x 200's @ R:30 #1 & #2 = 2 x 25 drill/75 swim continuous #3 & #4 = 2 x 75 swim/25 kick continuous
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