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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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  • 10 minute choice warm-up 4 x (5 x 200's) Rd. #1 = #1 drill @ 3:15, #2 kick @ 3:30, #3 swim @ 3:00, #4 kick @ 3:30, #5 drill easy 100 Rd. #2 = Swim (IM or stroke) @ 3:00 descend 1-5 easy 100 Rd. #3 = Swim w/fins (IM or stroke) @ 2:45 descend 1-5 easy 100 Rd. #4 = Swim w/paddles & fins (free) @ 2:30 descend 1-5 easy 100 Kick 10 x 50's @ 1:00
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  • 10 minute choice warm-up 4 x (5 x 200's) Rd. #1 = #1 drill @ 3:15, #2 kick @ 3:30, #3 swim @ 3:00, #4 kick @ 3:30, #5 drill easy 100 Rd. #2 = Swim (IM or stroke) @ 3:00 descend 1-5 easy 100 Rd. #3 = Swim w/fins (IM or stroke) @ 2:45 descend 1-5 easy 100 Rd. #4 = Swim w/paddles & fins (free) @ 2:30 descend 1-5 easy 100 Kick 10 x 50's @ 1:00
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