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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 4x the following on r:20: 1 x 100 choice swim 1 x 50 kick 2 x 25's scull and/or swim "D" group 1 x 300 (round 1 @ 4:00, #2 @ 3:45, #3 @ 3:30, #4 @ 4:00) 1 x 200 (round 1 @ 2:40, #2 @ 2:30, #3 @ 2:20, #4 @ 2:40IM) 1 x 100 (round 1 @ 1:20, #2 @ 1:10. #3 @ 1:00, #4 @ 1"20 stroke) 10 minute kick Sprint Group 2 rounds of variables @ r:40 easy 100 8 minute "Tabata" cycle - 37.5 fast from a dive, easy to wall, climb out and repeat for 8 minutes easy 100 6 minute "Tabata" cycle - 25 fast underwater kick from a dive, easy 25 swim back, climb out repeat for 6 minutes 10 minute kick
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  • Wednesday at MAC SCY 15 minute choice warm-up 4x the following on r:20: 1 x 100 choice swim 1 x 50 kick 2 x 25's scull and/or swim "D" group 1 x 300 (round 1 @ 4:00, #2 @ 3:45, #3 @ 3:30, #4 @ 4:00) 1 x 200 (round 1 @ 2:40, #2 @ 2:30, #3 @ 2:20, #4 @ 2:40IM) 1 x 100 (round 1 @ 1:20, #2 @ 1:10. #3 @ 1:00, #4 @ 1"20 stroke) 10 minute kick Sprint Group 2 rounds of variables @ r:40 easy 100 8 minute "Tabata" cycle - 37.5 fast from a dive, easy to wall, climb out and repeat for 8 minutes easy 100 6 minute "Tabata" cycle - 25 fast underwater kick from a dive, easy 25 swim back, climb out repeat for 6 minutes 10 minute kick
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