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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 1000 @ 13:00 (descend by 250's) 4 x 250's - Carnivore option = 200fly R:10, 50 fly kick R:20, 200back R:10, 50 back kick R:20, 200 *** R:10, 50 *** kick R:20, 200 free R:10, 50 free kick R: 1:00 - Vegitarian option = 200IM R:10, 50 fly kick R:20, 200IM R:10, 50 back kick R:20, 200IM R:10, 50 *** kick R:20, 200IM R:10, 50 free kick R: 1:00 - AARP option = 4 x 200build R:10, 50 fast swim @ 3:15 R: 1:00 1 x 500 fast broen :15 at the 250 R 1:00 1 x 1000 fast w/fins and paddles broken :10 at each 250 R: 1:00 1 x 1000IM
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  • 15 minute choice warm-up 1000 @ 13:00 (descend by 250's) 4 x 250's - Carnivore option = 200fly R:10, 50 fly kick R:20, 200back R:10, 50 back kick R:20, 200 *** R:10, 50 *** kick R:20, 200 free R:10, 50 free kick R: 1:00 - Vegitarian option = 200IM R:10, 50 fly kick R:20, 200IM R:10, 50 back kick R:20, 200IM R:10, 50 *** kick R:20, 200IM R:10, 50 free kick R: 1:00 - AARP option = 4 x 200build R:10, 50 fast swim @ 3:15 R: 1:00 1 x 500 fast broen :15 at the 250 R 1:00 1 x 1000 fast w/fins and paddles broken :10 at each 250 R: 1:00 1 x 1000IM
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