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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 15 minute choice warm-up 8 x 75's @ R:10 - 50 swim/build/25 kick Main #1 5 x 100's @ 1:20 (odds non-free) R:30 4 @ 1:15 R:30 3 @ 1:10 R:30 2 @ 1:05 R:30 1 @ 1:00 100 easy kick Main #2 Reverse pyramid, add :05 to fastest send-off, non-free on even 100"s and no extra :30 between blocks 1 @ 1:05 2 @ 1:10 3 @ 1:15 4 @ 1:20 5 @ 1:25
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  • Wednesday at MAC 15 minute choice warm-up 8 x 75's @ R:10 - 50 swim/build/25 kick Main #1 5 x 100's @ 1:20 (odds non-free) R:30 4 @ 1:15 R:30 3 @ 1:10 R:30 2 @ 1:05 R:30 1 @ 1:00 100 easy kick Main #2 Reverse pyramid, add :05 to fastest send-off, non-free on even 100"s and no extra :30 between blocks 1 @ 1:05 2 @ 1:10 3 @ 1:15 4 @ 1:20 5 @ 1:25
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