Tall Pauls Favorite Workouts and/or Sets

Monday at MAC (Note: we changed our weekly training cycle for the holiday week so increased intensity today from A2 to EN1 and will go recovery on Wednesday instead of Thursday which will now be a two hour grinder!) 15 minute choice warm-up 4 x 75's @ 1:30 #1 = freestyle 25 rigth arm/25 left arm 25 swim #2 = backstroke 25 right arm/25 left arm 25 swim #3 repeat #1 #4 repeat #2 Swim 500 build to about 80-85% 4 x 75's @ 1:30 #1 = 50 drill 3 strokes ***/3 strokes fly/25 swim fly #2 = 50 drill 3 strokes ***/3 strokes fly/25 swim *** #3 repeat #1 #4 repeat #2 Swim 400IM build each 100 to 80-85% Main (swim or pull, choice of stroke based on interval) 1 x 50 @ :45 1 x 100 @ 1:30 1 x 200 @ 3:00 Extra minute rest 2 x 50 @ :40 2 x 100 @ 1:20 2 x 200 @ 2:40 extra minute rest 3 x 50's @ :35 3 x 100's @ 1:10 3 x 200's @ 2:20 Note: Sprinters did same set but started at 1:00 base per 50 the first round and lost 5 seconds each addtional round

Wednesday at MAC SCY Note: Change in weekly training cycle by moving recovery day from Thursday to Wednesday this week! Aerobic-A2 15 minute choice warm-up 20 x 50's @ :45 (focus on low stroke count, consistent pace with HR around 120) 100 (25 double arm backstroke, 25 scull, repeat) 10 minute "social kick" 100 (25 double arm backstroke, 25 scull, repeat) 20 x 25's @ :40 - long underwater "tempo kick", if breath needed before reaching wall surface and easy swim/free to wall w/no breath 100 (25 double arm backstroke, 25 scull, repeat) 8 x 75's pull @ R:20 - odds = 25 free/25 back/25 free - evens = 25 free/25 ***/25 free (fewest amount of breaths on all freestyle lengths)

Thanksgiving day 2 hour Threshold-overload 10 minute choice warm-up 10 x 50's @ 1:00 (choice mix of swim/kick/drill/stroke) Main #1 4 x 25's free @ :20 1 x 100 IM @ 1:30 4 x 25's IM order @ :25 1 x 100 free fast easy 50 4 x 50's @ :40 1 x 200 IM @ 3:00 4 x 50's IM order @ :50 1 x 200 free fast easy 100 4 x 100's free @ 1:10 1 x 400 IM @ 6:00 4 x 100's IM order @ 1:40 1 x 400 swim fast easy 200 2 x (1st round flutter kick, 2nd stroke) the following all kick each segment strongerr than the last 1 x 100 @ 2:00 1 x 75 @ 1:30 1 x 50 @ 1:00 1 x 25 easy 100 Main #2 all pull (no break between rounds) 500 @ 1:20 base w/snorkel 400 @ 1:15 base 300 @ 1:10 base 200 @ 1:05 base 100 @ 1:00 or faster easy 100 2 x (1st round flutter kick, 2nd stroke) the following all power kick w/fins each segment strongerr than the last (power kick = as far/as fast under water kick till breath needed than easy free swim to wall...open turns on 100, 75 @ 50) 1 x 100 @ 2:00 1 x 75 @ 1:30 1 x 50 @ 1:00 1 x 25

Friday at MAC SCY 15 minute choice warm-up "D" Group - 1000 swam as: 100free/25 fly/100 free/25 back/100 free/25 ***/100 free/25 kick/100free/25 fly/100 free/25 back/100 free/25 ***/100 free/25 kick/100 free - 1000 swam as: 100fly/200 free/100 back/200 free/100 ***/200 free/100 kick - 1000 pull: R:10 at each 100 (negative split) "Sprint" Group 16 x 25's @ :30 every 4th fast/non-free 12 x 25's @ :35 kick every 3rd fast 8 x 25's @ :40 over/under 4 x 25's @ :45 all fast 200 flutter kick for time 2 x 300's pull #1 = 75 free/25 back #2 = 75 free/25 *** 2 x 50's all out from a dive @ 5:00

10 minute choice warm-up 4 x (5 x 200's) Rd. #1 = #1 drill @ 3:15, #2 kick @ 3:30, #3 swim @ 3:00, #4 kick @ 3:30, #5 drill easy 100 Rd. #2 = Swim (IM or stroke) @ 3:00 descend 1-5 easy 100 Rd. #3 = Swim w/fins (IM or stroke) @ 2:45 descend 1-5 easy 100 Rd. #4 = Swim w/paddles & fins (free) @ 2:30 descend 1-5 easy 100 Kick 10 x 50's @ 1:00

Monday at MAC 15 minute choice warm-up Aerobic-A2 SCY 11 x 300's as follows (R:30 between each) #1 = kick (75 easy/25 strong) #2 & #3 = drill (#2 free, #3 stroke....mix of sculling and stroke specific drills by 25's & 50's) #4 -#6 = swim (25 choice of stroke at 200 race pace/75 free foucus on DPS) #7-#10 = pull (7 & 8 w/snorkel, buoy & paddles....9 & 10 w/paddles and fins) #11 = kick

15 minute choice warm-up SCY "D" Group 1000 every 4th length kick 2 x 500's @ 6:00 15 x 100's @ 1:15 5 x 100's kick @ R:20 "Sprint" Group 4 x the following - 100 free @ 1:20 cruise - 50 free @ :50 (at 200 pace - 2 x 25's @ :30 fast/stroke 4x the following: - 50 free @ :40 cruise - 50 stroke @ 1:00 fast - 2 x 25's kick @ :40 4x the following: - 50 free @ :50 easy - 50 kick @ 1:00 fast - 100 free @ 1:20 cruise 16 x 25's done as: 4 @ :20 free/swim 4 @ :40 kick 4 @ :30 stroke/swim 4 @ :20 free/swim

(Yoga) Thursday at MAC SCY Recovery day 10 x 50's - odds free @ :45 - evens stroke @ 1:00 10 x 50's kick @ R:20 5 x 100's w/paddles, snorkel & buoy at ankles - 25 front scull/75 swim 10 x 25's @ R:20 - odds freestyle drill - evens stroke drill 10 x 25's underwater @ R:30 500 swim w/Tennessee turns - 25 scull/50 swim/25 kick

15 Minute choice warm-up SCY "D" Group 300 kick every 4th length fast 1 x 800 hold 1:15 pace 4th person RI 4 x 50's fly fast @ :45 1 x 800 negative split hold 1:10 pace 4th person RI 4 x 50's back fast @ :45 1 x 800 fast (option w/fins and paddles) 4th person RI 4 x 50's *** fast @ 1:00 1 x broken 100 for time R:10 at each 25 400 swim or pull w/snorkel warm down "Sprint" Group 300 kick every 4th length fast 4 x (3 x 50's @ 1:00) #1 DPS #2 "Rev" w/fists #3 Fast (200 race pace) easy 100 4 x Broken 100's choice @ 5:00 #1 R:10 at each 25 #2 R:30 at 50 #3 R:30 at 50, R:15 at 75 #4 R:10 at each 25 400 swim or pull w/snorkel warm down

Sunday at MAC 10 minute choice warm-up SCY 4 x (3 x 100's) #1 drill @ 1:50 #2 stroke or IM @ 1:30 #3 free @ 1:10 12 x 50's kick @ 1:00 - 3 of each stroke IM order 3 x (4 x 25's @ :30) - Vairables = #1 easy to fast, #2 fast to easy, #3 all easy, #4 all fast 8 x 200's pull - Odd's free/stroke @ 3:00 - Evens free @ 2:30 12 x 25's "shooters" @ 1:00 (fast 25's kick underwater w/fins OR for those resting for next weekends meet 8 x 15m's fast from a dive...work on start and breakout.