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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 (EN2) 15 minute choice warm-up 4 x (4 x 50's) Rd #1 = 25 drill/25 free swim (IM order on the drills) @ 1:00 Rd #2 = 25 swim/25 kick (IM order) @ 1:00 Rd #3 = swim (IM order) Rd #4 = swim free @ :40 200 easy kick 500 #1 swam as 25 easy (focus @ DPS)/25 @ strong (mile race pace), 50/50, 75/75, 100/100 the same 16 x 25's "shooters" @ :40 500 #2 swam the same as #1 except fast swims are all stroke or build and IM 16 x 50's - odds free @ :40 - evens stroke @ :50 500 pull w/snorkel
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  • Monday at MAC (EN2) 15 minute choice warm-up 4 x (4 x 50's) Rd #1 = 25 drill/25 free swim (IM order on the drills) @ 1:00 Rd #2 = 25 swim/25 kick (IM order) @ 1:00 Rd #3 = swim (IM order) Rd #4 = swim free @ :40 200 easy kick 500 #1 swam as 25 easy (focus @ DPS)/25 @ strong (mile race pace), 50/50, 75/75, 100/100 the same 16 x 25's "shooters" @ :40 500 #2 swam the same as #1 except fast swims are all stroke or build and IM 16 x 50's - odds free @ :40 - evens stroke @ :50 500 pull w/snorkel
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