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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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  • Tuesday at MAC LCM 15 minute choice warm-up 3 x 100's @ 2:00 descend 1-3 (about 400 race pace) 4 x 50's @ 1:00 descend 1-4 (about 200 race pace) 1 x 200 kick-easy 2 x 100's @ 2:00 = 1 easy/1 at 400 race pace 3 x 50's @ 1:00 descend 1-3 (about 200 race pace) 1 x 200 recovery -choice 1 x 100 @ 2:00 fast 2 x 50's @ 1:00 = 1 easy/1 at 200 race pace 1 x 200 recovery choice 2 x 50's @ 1:00 = 1 easy/1 fast 1 x 200 recovery-choice 1 x 50 @ 1:00 fast 200 warm-down
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  • Tuesday at MAC LCM 15 minute choice warm-up 3 x 100's @ 2:00 descend 1-3 (about 400 race pace) 4 x 50's @ 1:00 descend 1-4 (about 200 race pace) 1 x 200 kick-easy 2 x 100's @ 2:00 = 1 easy/1 at 400 race pace 3 x 50's @ 1:00 descend 1-3 (about 200 race pace) 1 x 200 recovery -choice 1 x 100 @ 2:00 fast 2 x 50's @ 1:00 = 1 easy/1 at 200 race pace 1 x 200 recovery choice 2 x 50's @ 1:00 = 1 easy/1 fast 1 x 200 recovery-choice 1 x 50 @ 1:00 fast 200 warm-down
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