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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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  • Saturday at MAC SCY 10 minute choice warm-up 8 x 75's @ 1:20- 50 easy free, 25 build to 90% stroke (two rounds of IM order) 1 x 200 free @ 2:40 6 x 60's fly @ :50 strong 1:00 minute rest 1 x 200 free @ 2:40 1 x 200 IM or stroke @ 2:50 6 x 50's back @ :50 1:00 minute rest 1 x 200 free @ 2:40 1 x 200IM or stroke @ 2:50 1 x 200 kick @ 3:30 6 x 50's *** @ 1:00 1:00 minute rest 1 x 200 free @ 2:40 1 x 200IM or stroke @ 2:50 1 x 200 kick @ 3:30 1 x 200 free @ 2:40 6 x 50's free @ :40 10 minute kick
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  • Saturday at MAC SCY 10 minute choice warm-up 8 x 75's @ 1:20- 50 easy free, 25 build to 90% stroke (two rounds of IM order) 1 x 200 free @ 2:40 6 x 60's fly @ :50 strong 1:00 minute rest 1 x 200 free @ 2:40 1 x 200 IM or stroke @ 2:50 6 x 50's back @ :50 1:00 minute rest 1 x 200 free @ 2:40 1 x 200IM or stroke @ 2:50 1 x 200 kick @ 3:30 6 x 50's *** @ 1:00 1:00 minute rest 1 x 200 free @ 2:40 1 x 200IM or stroke @ 2:50 1 x 200 kick @ 3:30 1 x 200 free @ 2:40 6 x 50's free @ :40 10 minute kick
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