• Replies 682 replies
  • Subscribers 6 subscribers
  • Views 111784 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
  • Saturday at MAC LCM 10 minute choice warm-up 4 x (3 x 50's @ 1:00) #1 drill #2 swim #3 kick * Blocks of 3 in reverse IM order 8 x 100's free @ 1:25 (descend 1-4, 5-8) R1:00 1 x 400 pull w/snorkel R1:00 6 x 100's backstroke @ 1:35 (descend 1-3, 4-6) R1:00 1 x 400 pull w/snorkel R1:00 4 x 100's fly @ 1:45 (descend 1-4) R1:00 Kick 200 2/fins (15m underwater off each wall) R1:00 2 x 100's *** @ 1:55 (1 easy/1fast) R1:00 Kick 200 2/fins (15m underwater off each wall)
Reply
  • Saturday at MAC LCM 10 minute choice warm-up 4 x (3 x 50's @ 1:00) #1 drill #2 swim #3 kick * Blocks of 3 in reverse IM order 8 x 100's free @ 1:25 (descend 1-4, 5-8) R1:00 1 x 400 pull w/snorkel R1:00 6 x 100's backstroke @ 1:35 (descend 1-3, 4-6) R1:00 1 x 400 pull w/snorkel R1:00 4 x 100's fly @ 1:45 (descend 1-4) R1:00 Kick 200 2/fins (15m underwater off each wall) R1:00 2 x 100's *** @ 1:55 (1 easy/1fast) R1:00 Kick 200 2/fins (15m underwater off each wall)
Children
No Data