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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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  • Sunday at MAC SCY 10 minute choice warm-up 8 x 100's - odds reverse order IM @ 1:45 - evens kick @ 2:15 easy 50 - Vertical Kick: 10 seconds on (arms straight overhead)/20 seconds off, 20 on/20 off, 30 on/20 off, 40 on/20 off, 50 on/20 off, 60 on/finish easy 50 4 x (6 x 50's) kick w/fins - 4 @ :45 - 2 @ 1:00 easy 50 Repeat above set but using fins, paddles and snorkel. - rd. #1 = 4 @ :45/2 @ 1:00, rd #2 = 4 @ :40/2 @ 1:00, Rd #3 = 4 @ :35/2 @ 1:00, Rd. # 4 = 4 @ :30/2 @ 1:00 easy 50 - Finish with bungees: 2 x 4 "pulls" @ :30 seconds rest followed by 4 underwaters @ R:30. Rd #2 on bungees using fins and paddles
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  • Sunday at MAC SCY 10 minute choice warm-up 8 x 100's - odds reverse order IM @ 1:45 - evens kick @ 2:15 easy 50 - Vertical Kick: 10 seconds on (arms straight overhead)/20 seconds off, 20 on/20 off, 30 on/20 off, 40 on/20 off, 50 on/20 off, 60 on/finish easy 50 4 x (6 x 50's) kick w/fins - 4 @ :45 - 2 @ 1:00 easy 50 Repeat above set but using fins, paddles and snorkel. - rd. #1 = 4 @ :45/2 @ 1:00, rd #2 = 4 @ :40/2 @ 1:00, Rd #3 = 4 @ :35/2 @ 1:00, Rd. # 4 = 4 @ :30/2 @ 1:00 easy 50 - Finish with bungees: 2 x 4 "pulls" @ :30 seconds rest followed by 4 underwaters @ R:30. Rd #2 on bungees using fins and paddles
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