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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 Welcome Brooke from DC! SCY 15 minute choice warm-up "D" Group: 4 x 400's swim #1 cruise @ 5:00 #2 cruise @ 5:00 #3 broken :10 at the 100 @ 5:30 #4 broken :5 at the 50 @ 5:30 4 x 50's easy kick @ :10 Repeat above pulling 8 minute Tabata cycle (37.5 yds from a dive fast, 12.5 easy, climb out and repeat for 8 minutes) Sprint/Middle Distance 6 x 75's @ R:30 25 scull/25 swim-build/25 kick 4 x 200's swim free #1 @ 2:45 cruise #2 @ 2:45 negative split #3 @ 3:15 broken :10 at the 100 #4 @ 3:15 broken :5 at the 50 4 x 50's easy kick @ R:10 4 x 100's swim stroke or IM #1 @ 1:30 cruise #2 @ 1:30 negative split #3 @ 1:45 broken :10 @ the 50 #4 @ 1:45 broken :5 at the 25 4 x 50's easy kick @ R:10 4 x 50's swim choice @ 1:00 descend to 90% 8 minute Tabata Cycle
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  • Wednesday at MAC Welcome Brooke from DC! SCY 15 minute choice warm-up "D" Group: 4 x 400's swim #1 cruise @ 5:00 #2 cruise @ 5:00 #3 broken :10 at the 100 @ 5:30 #4 broken :5 at the 50 @ 5:30 4 x 50's easy kick @ :10 Repeat above pulling 8 minute Tabata cycle (37.5 yds from a dive fast, 12.5 easy, climb out and repeat for 8 minutes) Sprint/Middle Distance 6 x 75's @ R:30 25 scull/25 swim-build/25 kick 4 x 200's swim free #1 @ 2:45 cruise #2 @ 2:45 negative split #3 @ 3:15 broken :10 at the 100 #4 @ 3:15 broken :5 at the 50 4 x 50's easy kick @ R:10 4 x 100's swim stroke or IM #1 @ 1:30 cruise #2 @ 1:30 negative split #3 @ 1:45 broken :10 @ the 50 #4 @ 1:45 broken :5 at the 25 4 x 50's easy kick @ R:10 4 x 50's swim choice @ 1:00 descend to 90% 8 minute Tabata Cycle
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