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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 (A2) at MAC LCM 15 minute choice warm-up 2 x 300's @ R:20 #1 = 25 scull/75 swim #2 = 100 swim/50 kick 4 x 50's @ 1:10 "swim golf" free (descend 1-4, add stroke count and time together for "score" and try and lower eash 50 2 x 300's @ R:20 #1 = 300IM (25 drill/25 swim/25 kick) #2 = 300IM swim 4 x 50's @ 1:20 swim golf-stroke 2 x 300's pull w/snorkel @ R:20 4 x 50's kick @ R:20 easy 300 warm down
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  • Monday (A2) at MAC LCM 15 minute choice warm-up 2 x 300's @ R:20 #1 = 25 scull/75 swim #2 = 100 swim/50 kick 4 x 50's @ 1:10 "swim golf" free (descend 1-4, add stroke count and time together for "score" and try and lower eash 50 2 x 300's @ R:20 #1 = 300IM (25 drill/25 swim/25 kick) #2 = 300IM swim 4 x 50's @ 1:20 swim golf-stroke 2 x 300's pull w/snorkel @ R:20 4 x 50's kick @ R:20 easy 300 warm down
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