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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)
  • Former Member
    Former Member
    Thanks Paul, really enjoy the workouts! Lots of good stuff here to choose from.
  • Sunday at MAC SCY 10 minute choice warm-up 8 x 100's - odds reverse order IM @ 1:45 - evens kick @ 2:15 easy 50 - Vertical Kick: 10 seconds on (arms straight overhead)/20 seconds off, 20 on/20 off, 30 on/20 off, 40 on/20 off, 50 on/20 off, 60 on/finish easy 50 4 x (6 x 50's) kick w/fins - 4 @ :45 - 2 @ 1:00 easy 50 Repeat above set but using fins, paddles and snorkel. - rd. #1 = 4 @ :45/2 @ 1:00, rd #2 = 4 @ :40/2 @ 1:00, Rd #3 = 4 @ :35/2 @ 1:00, Rd. # 4 = 4 @ :30/2 @ 1:00 easy 50 - Finish with bungees: 2 x 4 "pulls" @ :30 seconds rest followed by 4 underwaters @ R:30. Rd #2 on bungees using fins and paddles
  • Monday at MAC SCY 15 minute choice warm-up Welcome Emily from University of Iowa 20 x 25's - 5 scull @ :40 - 5 drill @ :40 - 5 kick @ :40 - 5 swim @ :30 2 x 500's @ 6:30, 7 or 7:30 (one easy, one at 80-85%) 10 x 50's kick @ 1:10 Choice: 2 x 400IM's @ 6 or 6:30 or 1000 swim or pull w/snorkel 5 x 100's - people that went IM go freestyle descend 1-5 @ 1:20 - people that went free go stroke or IM, descend 1-5 @ 1:30
  • Wednesday at MAC SCY 15 minute choice warm-up "D" Group 3 x 500's @ 6:15 descend 1-3 easy 50 kick 5 x 300's @ 4:00 pull, descend 1-5 easy 50 kick 10 x 100's @ w/fins and paddles on 1:05 or 1:10 without gear Stroke/Middle "D" group 16 x 50's - odd's stroke @ 1:00 - evens free @ :40 easy 50 kick 16 x 100's - odds IM or stroke @ 1:45 - evens free @ 1:15 easy 50 kick 16 x 25's @ :30 fast kick w/fins 16 x 25's @ :30 fast swim w/fins
  • Wednesday at MAC Welcome Brooke from DC! SCY 15 minute choice warm-up "D" Group: 4 x 400's swim #1 cruise @ 5:00 #2 cruise @ 5:00 #3 broken :10 at the 100 @ 5:30 #4 broken :5 at the 50 @ 5:30 4 x 50's easy kick @ :10 Repeat above pulling 8 minute Tabata cycle (37.5 yds from a dive fast, 12.5 easy, climb out and repeat for 8 minutes) Sprint/Middle Distance 6 x 75's @ R:30 25 scull/25 swim-build/25 kick 4 x 200's swim free #1 @ 2:45 cruise #2 @ 2:45 negative split #3 @ 3:15 broken :10 at the 100 #4 @ 3:15 broken :5 at the 50 4 x 50's easy kick @ R:10 4 x 100's swim stroke or IM #1 @ 1:30 cruise #2 @ 1:30 negative split #3 @ 1:45 broken :10 @ the 50 #4 @ 1:45 broken :5 at the 25 4 x 50's easy kick @ R:10 4 x 50's swim choice @ 1:00 descend to 90% 8 minute Tabata Cycle
  • Friday at MAC SCY 15 Minute choice warm-up 5 x 100's @ 1:25 descend 1-5 300 fast @ 4:00 4 x 100's @ 1:20 descend 1-4 300 fast @ 4:00 3 x 100's @ 1:15 descend 1-3 300 fast @ 4:00 2 x 100's @ 1:10 descend 1-2 300 fast @ 4:00 1 x 100 @ 1:05 I know what I'm doing next time I get in the pool! Too bad I don't have someone else to swim it with me. :banana:
  • Sunday at MAC SCY Welcome Patrick, Shauna, Jill, Laurel & Travis! 10 minute choice warm-up 3 x (3 x 100's) #1 drill @ 2:00 #2 swim @ 1:30 #3 kick @ 2:00 Main #1 8 x 25's fly @ :30 long and smooth - extra :30 rest 1 x 200 free fast from a dive 6 x 25's back @ :30 - extra :30 rest 1 x 100 free fast from a dive @ 2:00 4 x 25's *** @ :30 - extra :30 rest 1 x 50 free from a dive 2 x 25's free @ :30 50 easy * Repeat above cycle but all 25's are free no breathers, the 200, 100 & 50 are stroke or IM 50 easy 2x the following (first round flutter kick, 2nd stroke) 1 x 100 kick easy R:10 6 x 25's power kick R:10 between each
  • Wednesday at MAC SCY 15 minute choice warm-up "D" Group 4 x 1000's descend 1-4 #1 & #3 "straight" #2 broken :10 at the 100 #4 w/fins & paddles broken :5 at the 50 Middle Distance 8 x 50's @ :40 4x 300 strong R:10 fast 100 @ 2:00 4 x 50's easy kick 1 x 1650 fast w/fins @ paddles Sprinters/Stroke 8 x 50's @ :50 (stroke down build/easy free back) 4x 3 x 100's smooth @ 1:10 1 x fast 100 @ 2:00 stroke 4 x 50's easy kick 4x (w/fins and paddles) 3 x 50's @ :40 2 x fast 25's @1:00
  • Sunday at MAC SCM 10 minute choice warm-up Main #1 1 x 400 @ 6:00 4 x 100's kick @ 2:15 2 x 50's @ 1:00 fast non-free Main #2 1 x 400 @ 5:45 1 x 300 kick @ 3:45 4 x 100's IM @ 1:30 2 x 50's @ 1:00 free fast Main #3 1 x 400 @ 5:30 1 x 300IM @ 4:30 1 x 200 kick @ 2:30 4 x 100's @ 1:15 free 2 x 50's @ 1:00 fast kick 16 x 25's @ :40 fast to 15m, easy free to wall (4 x 1 x fly, 1 back, 1 ***, 1 free) free & fly = no breather on fast part backstroke = 15m underwater
  • Tuesday at MAC SCY 15 minute choice warm-up 4 x 75's @ 1:30 50 swim/build to 90% R:10 25 power kick 4 x 50's @ 1:00 descend 1-4 at 200 pace 4 x 25's @ :40 all at 200 race pace Main 2x thru the following, round #1 free, round #2 non-free 1 x 100 max effort (done in heats, 1 swimmer per lane at a time) 1 x 100 recovery @ 2:00 2 x 50's = #1 max effort, #2 swam at the last 50 of 200 race pace (1 swimmer per lane at a time) 1 x 100 recovery @ 2:00 4 x 25's @ :45 at 200 race pace 1 x 100 recovery @ 2:00