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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 Kino SCY 15 minute choice warm-up 3 x (10 x 25's) as follows - 1 fly, 2 back, 3 ***, 4 free - 1st 25 of each stroke is drill - first round @ :40, 2nd @ :35, 3rd @ :30 Main 3 x 600's as follows #1 = 600 swim or pull 100 easy kick #2 = freestyle option 2 x 300's swim or pull @ :30 ri, stroke option = 3 x 200IM's (25 drill/25 swim or 25 swim/25 kick, @ :20 ri) 100 easy kick #3 = freestyle option 6 x 100's @ 1:20, stroke option = 12 x 50's (3 of each stroke, #1 25 drill/25 swim, #2 25 swim/25 kick, #3 swim) @ :20 ri 10 x 25's underwater kick @ :45
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  • Monday at Kino SCY 15 minute choice warm-up 3 x (10 x 25's) as follows - 1 fly, 2 back, 3 ***, 4 free - 1st 25 of each stroke is drill - first round @ :40, 2nd @ :35, 3rd @ :30 Main 3 x 600's as follows #1 = 600 swim or pull 100 easy kick #2 = freestyle option 2 x 300's swim or pull @ :30 ri, stroke option = 3 x 200IM's (25 drill/25 swim or 25 swim/25 kick, @ :20 ri) 100 easy kick #3 = freestyle option 6 x 100's @ 1:20, stroke option = 12 x 50's (3 of each stroke, #1 25 drill/25 swim, #2 25 swim/25 kick, #3 swim) @ :20 ri 10 x 25's underwater kick @ :45
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