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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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  • SCY 15 minute choice warm-up 8 x 50 (build to 100 race pace) R:10 + 25 fast kick @ 1:40 8 x 25's @ :40 "over/unders" 4 x 75 (build to 200 race pace) R:10 + 25 fast kick @ 2:00 8 x 25's @ :40 "over/unders" 2 x 150 (build to 500 race pace) R:10 + 50 fast kick @ 4:00 400 pull (breath 5, 4, 3, 2 by 25's) 1 x fast 100 w/fins
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  • SCY 15 minute choice warm-up 8 x 50 (build to 100 race pace) R:10 + 25 fast kick @ 1:40 8 x 25's @ :40 "over/unders" 4 x 75 (build to 200 race pace) R:10 + 25 fast kick @ 2:00 8 x 25's @ :40 "over/unders" 2 x 150 (build to 500 race pace) R:10 + 50 fast kick @ 4:00 400 pull (breath 5, 4, 3, 2 by 25's) 1 x fast 100 w/fins
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