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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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  • Wednesday at MAC SCY 15 minute choice warm-up "D" Group 5 x 50's @ :40 1 x 500 @ 6:00 negative split 5 x 100's @ 1:20 1 x 500 @ 6:00 negative split 5 x 200's @ 2:40 1 x 500 fast 2 minutes break 1 x 500 fast "Sprint/IM group" 12 x 50's - odds @ 1:00 (25 drill/25 swim, #1 fly, #3 back, #4 ***) - evens @ :50 cruise 1:00 break 4x the following 1 x 200IM @ 3:00 (focus on transitions) 1 x 100 fly @ 1:30 fast (round #2 back, #3 ***, #4 free) 1 x 50 free easy 1:00 break 4x the following (all kick) 1 x 100IM @ 2:00 smooth 1 x 50 @ 1:00 fast (round #1 fly, #2 back, #3 ***, #4 free) 2 x 25's # :30 easy
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  • Wednesday at MAC SCY 15 minute choice warm-up "D" Group 5 x 50's @ :40 1 x 500 @ 6:00 negative split 5 x 100's @ 1:20 1 x 500 @ 6:00 negative split 5 x 200's @ 2:40 1 x 500 fast 2 minutes break 1 x 500 fast "Sprint/IM group" 12 x 50's - odds @ 1:00 (25 drill/25 swim, #1 fly, #3 back, #4 ***) - evens @ :50 cruise 1:00 break 4x the following 1 x 200IM @ 3:00 (focus on transitions) 1 x 100 fly @ 1:30 fast (round #2 back, #3 ***, #4 free) 1 x 50 free easy 1:00 break 4x the following (all kick) 1 x 100IM @ 2:00 smooth 1 x 50 @ 1:00 fast (round #1 fly, #2 back, #3 ***, #4 free) 2 x 25's # :30 easy
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