• Replies 682 replies
  • Subscribers 6 subscribers
  • Views 111681 views
  • Users 0 members are here
Options
Related

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)
Parents
  • Wednesday at MAC LCM 15 minute choice warm-up Sprint Group 10 x 50's - Odds build/choice of stroke on 1:00 - Evens 25 swim easy/25 kick Main #1 2 x 100's @ 1:30 (25 fast stroke/75 strong free 2 x 50's free/strong @ :50 1 x 200 choice @ 3:00 1 x 100 easy kick @ 3:00 Main #2 2 x 100's free @ 1:30 2 x 50's stroke @ :50 1 x 200 choice @ 3:00 1 x 100 kick @ 3:00 Main #3 2 x 100's free @ 1:25 2 x 50's free @ :50 1 x 200 IM @ 3:00 1 x 100 kick @ 3:00 Main #4 (pull) 2 x 100's @ 1:25 free 2 x 50's free @ :45 1 x 200 choice @ 2:50 1 x 100 kick/swim warm down "D" Group 2 x 100's @ 1:30 2 x 50's @ :50 1 x 600 @ 8:00 1 x 100 easy kick @ 3:00 2 x 100's @ 1:25 2 x 50's @ :50 1 x 500 @ 6:40 1 x 100 kick @ 3:00 2 x 100's @ 1:20 2 x 50's @ :45 1 x 400 @ 5:20 1 x 100 easy kick @ 3:00 2 x 100's @ 1:15 2 x 50's @ :40 1 x 300 IM @ 4:00 swim/kick warm-down
Reply
  • Wednesday at MAC LCM 15 minute choice warm-up Sprint Group 10 x 50's - Odds build/choice of stroke on 1:00 - Evens 25 swim easy/25 kick Main #1 2 x 100's @ 1:30 (25 fast stroke/75 strong free 2 x 50's free/strong @ :50 1 x 200 choice @ 3:00 1 x 100 easy kick @ 3:00 Main #2 2 x 100's free @ 1:30 2 x 50's stroke @ :50 1 x 200 choice @ 3:00 1 x 100 kick @ 3:00 Main #3 2 x 100's free @ 1:25 2 x 50's free @ :50 1 x 200 IM @ 3:00 1 x 100 kick @ 3:00 Main #4 (pull) 2 x 100's @ 1:25 free 2 x 50's free @ :45 1 x 200 choice @ 2:50 1 x 100 kick/swim warm down "D" Group 2 x 100's @ 1:30 2 x 50's @ :50 1 x 600 @ 8:00 1 x 100 easy kick @ 3:00 2 x 100's @ 1:25 2 x 50's @ :50 1 x 500 @ 6:40 1 x 100 kick @ 3:00 2 x 100's @ 1:20 2 x 50's @ :45 1 x 400 @ 5:20 1 x 100 easy kick @ 3:00 2 x 100's @ 1:15 2 x 50's @ :40 1 x 300 IM @ 4:00 swim/kick warm-down
Children
No Data