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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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  • 15 minute choice warm-up 4 rounds of variable (1 "variable" = 4 x 25's, #1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast) Rd #1 free swim @ :30 Rd #2 free kick @ :40 Rd #3 stroke swim @ :30 Rd #4 stroke kick @ :40 200 easy breathing 4, 3, 2, 1 breaths per 25 4 x 75's @ 1:15 #1 = 25 at 200 race pace/50 DPS focus #2 = 25 DPS focus/25 at 200 race pace/ 25 DPS focus #1 = 50 DPS focus/25 at 200 race pace #1 = build to 90% 100 easy (with 50yds of it backstroke) 20 x 100's - odds @ 1:30 from a dive fast - evens @ 2:00 recovery 300-500 pull w/snorkel, paddles and buoy
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  • 15 minute choice warm-up 4 rounds of variable (1 "variable" = 4 x 25's, #1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast) Rd #1 free swim @ :30 Rd #2 free kick @ :40 Rd #3 stroke swim @ :30 Rd #4 stroke kick @ :40 200 easy breathing 4, 3, 2, 1 breaths per 25 4 x 75's @ 1:15 #1 = 25 at 200 race pace/50 DPS focus #2 = 25 DPS focus/25 at 200 race pace/ 25 DPS focus #1 = 50 DPS focus/25 at 200 race pace #1 = build to 90% 100 easy (with 50yds of it backstroke) 20 x 100's - odds @ 1:30 from a dive fast - evens @ 2:00 recovery 300-500 pull w/snorkel, paddles and buoy
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