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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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  • Lots of longer/aerobic swims and kicking coming the next two weeks! 15 minute choice warm-up 1000 swim w/fins - 25 streamline/underwater kick/175 swim (descend by 200's) 12 x 50's w/fins build @ 1:10 - odds over/under (open turn) - evens under/over (open turn) 8 x 25's w/fins - 2 of each stroke/build (breaststroke done w/fly kick) 1000 pull w/snorkel - 25 breaststroke/175 swim (descend by 200's) 12 x 50's @ 1:10 - 2 of each stroke/build all w/Tennessee turns 8 x 25's w/"naked paddles" (no straps or grabbing sides of paddles) - odds scull - evens breaststroke
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  • Lots of longer/aerobic swims and kicking coming the next two weeks! 15 minute choice warm-up 1000 swim w/fins - 25 streamline/underwater kick/175 swim (descend by 200's) 12 x 50's w/fins build @ 1:10 - odds over/under (open turn) - evens under/over (open turn) 8 x 25's w/fins - 2 of each stroke/build (breaststroke done w/fly kick) 1000 pull w/snorkel - 25 breaststroke/175 swim (descend by 200's) 12 x 50's @ 1:10 - 2 of each stroke/build all w/Tennessee turns 8 x 25's w/"naked paddles" (no straps or grabbing sides of paddles) - odds scull - evens breaststroke
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