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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 6 x 100's @ r:20 - odds = freestyle, 25R/25L/50 swim decreasing stroke count on 2nd 25 - evens = backstroke same as above 100 easy kick 6 x 100's @ r:30 - odds = fly, 25R/25L/50 swim decreasing stroke count on 2nd 25 - evens = ***, 25 w/1 pull-3 kicks, 25 w/1 pull-2 kicks, 50 swim decreasing stroke count on 2nd 25 100 easy kick 4 x 300's pull w/snorkel @ 6:00 1 x 300 kick
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  • Monday at MAC SCY 15 minute choice warm-up 6 x 100's @ r:20 - odds = freestyle, 25R/25L/50 swim decreasing stroke count on 2nd 25 - evens = backstroke same as above 100 easy kick 6 x 100's @ r:30 - odds = fly, 25R/25L/50 swim decreasing stroke count on 2nd 25 - evens = ***, 25 w/1 pull-3 kicks, 25 w/1 pull-2 kicks, 50 swim decreasing stroke count on 2nd 25 100 easy kick 4 x 300's pull w/snorkel @ 6:00 1 x 300 kick
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