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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)
  • Tuesday at MAC SCY 15 minute choice warm-up 4 x (3 x 50's @ 1:00) - Reverse IM order: #1 drill, #2 kick, #3 swim 300 swim (breath 5, 4, 3, 2 by 25's) 4 x (3 x 25's @ :30) - Descend 1-3 in each block, IM order or best two strokes easy 100 (25 back/25 kick) 3 x 200's on about 6:00 (#1 & #2 broken) #1 R:20 at the 100, R:20 at the 150 #2 R:15 at each 50 #3 straight w/fins and paddles
  • Wednesday's "non-D" workout at MAC! LCM 15 minute choice warm-up 4 x 150's @ 2:15 8 x 75's "IM switch" @ R:20 easy 100 kick 10 cycles of the following 2 x 100's swim or pull @ 1:20 (or 1:30, 1:40, 1:50) 1 x 50 swim, pull or kick choice @ 1:20 * every 2 rounds take 10 seconds off the rest interval for the 50...1:20 group ends at :40
  • Wednesday at MAC LCM 15 minute choice warm-up (Laura coaches the sprint/middle distance group...standard EN2 Wednesday for MAC) "D" Group - 400 (2 x 50 build to 80-85%, 150 smooth/DPS focus) @ 6:30 - 800 (2 x 100 build to 80-85%, 300 smooth/DPS focus) @ 13:00 - 1600 strong - swim or pull - 16 x 50's - 8 @ :45/8 @ :40 - Easy 300 - 50 kick/50 swim backstroke * Groups were given the choice to do team pursuit w/lead changes every 100
  • Friday SCY 15 minute choice warm-up 3 rounds of "variables" #1 drill @ :40 #2 kick @ :35 #3 swim @ :30 200 (repeat 12.5 SDK/12,5 easy swim to wall) 3 x (4 x 25's @ :30 choice of stroke descend 1-4) 200 (alternate 25 easy swim/25 easy kick) 10 x 50's @ 3:00 best average
  • Monday at MAC LCM 15 minute choice warm-up 100 free, 200 stroke/or IM, 300 free, 400 stroke/or IM, 400 free pull, 300 kick, 200 free pull, 100 kick.....20 seconds rest between each 4 x (100 free swim w/paddles + 50 swim *** or back w/paddles...20 seconds rest between each) 4 x (50 swim choice/25 kick choice...20 seconds rest between each)
  • "D" Group - 400 (2 x 50 build to 80-85%, 150 smooth/DPS focus) @ 6:30 - 800 (2 x 100 build to 80-85%, 300 smooth/DPS focus) @ 13:00 - 1600 strong - swim or pull - 16 x 50's - 8 @ :45/8 @ :40 - Easy 300 - 50 kick/50 swim backstroke Pablo: We did this main set today with some modification and found it very enjoyable. Thanks for posting.
  • Tuesday at MAC SCY 15 minute choice warm-up 3 rounds of IM Progression Cycle (Rd #1 drill @ :35, #2 kick @ :35, #3 swim @ :30) 1 x 25 Fly 2 x 25 Back 3 x 25 *** 4 x 25 Free easy 100 "D" Group 2 x the following: 1 x 100 at 200 race pace @ 2:00 1 x 200 broken :15 at the 50 at 500 race pace @ 4:00 1 x 500/400IM broken :20 at the 100 all out @ 8:00 easy 100 10 minute easy kick "Sprint/Stroke" Group: 4 x the following: 1 x 50 @ 100 race pace @ 1:30 1 x 100 broken :10 at the 25 @ 3:30 100 easy 4 x the following: :30 vertical kick w/fins holding kick board overhead followed by blast 50 kick @ 1:30 8 x 25's "shooters" w/fins
  • Wednesday at MAC LCM 15 minute choice warm-up Sprint Group 10 x 50's - Odds build/choice of stroke on 1:00 - Evens 25 swim easy/25 kick Main #1 2 x 100's @ 1:30 (25 fast stroke/75 strong free 2 x 50's free/strong @ :50 1 x 200 choice @ 3:00 1 x 100 easy kick @ 3:00 Main #2 2 x 100's free @ 1:30 2 x 50's stroke @ :50 1 x 200 choice @ 3:00 1 x 100 kick @ 3:00 Main #3 2 x 100's free @ 1:25 2 x 50's free @ :50 1 x 200 IM @ 3:00 1 x 100 kick @ 3:00 Main #4 (pull) 2 x 100's @ 1:25 free 2 x 50's free @ :45 1 x 200 choice @ 2:50 1 x 100 kick/swim warm down "D" Group 2 x 100's @ 1:30 2 x 50's @ :50 1 x 600 @ 8:00 1 x 100 easy kick @ 3:00 2 x 100's @ 1:25 2 x 50's @ :50 1 x 500 @ 6:40 1 x 100 kick @ 3:00 2 x 100's @ 1:20 2 x 50's @ :45 1 x 400 @ 5:20 1 x 100 easy kick @ 3:00 2 x 100's @ 1:15 2 x 50's @ :40 1 x 300 IM @ 4:00 swim/kick warm-down
  • Wednesday at MAC LCM 15 minute choice warm-up "D" Group 2 x 100's @ 1:30 2 x 50's @ :50 1 x 600 @ 8:00 1 x 100 easy kick @ 3:00 2 x 100's @ 1:25 2 x 50's @ :50 1 x 500 @ 6:40 1 x 100 kick @ 3:00 2 x 100's @ 1:20 2 x 50's @ :45 1 x 400 @ 5:20 1 x 100 easy kick @ 3:00 2 x 100's @ 1:15 2 x 50's @ :40 1 x 300 IM @ 4:00 swim/kick warm-down I like this one. I'm thinking it'll be done tomorrow morning. It'll be SCY, but I'll make the intervals tough enough for me.
  • Friday at MAC LCM 15 Minute choice warm-up "D" Group 3 x 1500m @ 21:00 descend 1-3 (#1 no gear, #2 paddles only, #3 fins and paddles) Sprint/Stroke Group 4 x (3 x 50's Cycle "3" @ 1:10) #1 = DPS #1 = "Rev" w/fists #3 = fast w/DPS emphasis 100 kick (1st 15m off each wall fast underwater) 8 x 50's @ 1:10 (IM'ers 2 rounds of IM order) - Fast swim first 15m, long/smooth for 35m 100 easy kick "Pentathalon" One fast 50 from the blocks IM order + 100 IM or choice. Rest interval on 50's about 4:00