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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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  • Friday at MAC SCY 15 minute choice warm-up 10 x 50's - 5 @ 1:00 choice swim descend 1-5 - 5 @ :40 strong 1:00 break 1 x 500 at 80% 10 x 50's kick - 5 @ 1:00 descend 1-5 - 5 @ :40 fast 1:00 break 1 x 500 at 90% (OK with fins) 20 x 20's - 5 @ :30 swim descend 1-5 - 5 @ :30 kick - 5 @ :20 swim descend 1-5 - 5 @ :20 kick 1;00 break 1 x 500 fast (fins and paddles OK 10 x 50's @ 1:00 warm down, easy swim, max of 2 breaths per length
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  • Friday at MAC SCY 15 minute choice warm-up 10 x 50's - 5 @ 1:00 choice swim descend 1-5 - 5 @ :40 strong 1:00 break 1 x 500 at 80% 10 x 50's kick - 5 @ 1:00 descend 1-5 - 5 @ :40 fast 1:00 break 1 x 500 at 90% (OK with fins) 20 x 20's - 5 @ :30 swim descend 1-5 - 5 @ :30 kick - 5 @ :20 swim descend 1-5 - 5 @ :20 kick 1;00 break 1 x 500 fast (fins and paddles OK 10 x 50's @ 1:00 warm down, easy swim, max of 2 breaths per length
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