Tall Pauls Favorite Workouts and/or Sets

Wednesday at MAC SCY 15 minute choice warm-up 5 x 100's IM @ 1:30/1:40 or 1:50 200 easy kick 4 x 50's build/IM order @ :45 100 easy kick 4 x 25's fast/IM order @ :30 50 easy kick R1:00 5 x 100's IM @ 1:25/1:35 or 1:45 (note, sub free on one or more lengths of stroke to make interval if needed) 200 easy kick 4 x 50's build/IM order @ :40 (note, stroke down/free back if can't make interval) 100 easy kick 4 x 25's fast/IM order @ :25 50 easy kick 5 x 100's IM @ 1:20/1:30 or 1:40 (note, sub free on one or more lengths of stroke to make interval if needed) 200 easy kick 4 x 50's build/IM order @ :35 (note, stroke down/free back if can't make interval) 100 easy kick 4 x 25's fast/IM order @ :20 (note, add fins option) 50 easy kick

Wednesday at MAC SCY 15 minute choice warm-up 2 x (4 x 75's @ R:15 = 25 drill/25 swim/25 kick reverse IM order by round) 6 x 50's @ :40 1 x 100 build to 200 race pace R:30 5 x 50's @ :40 2 x 100 @ 1:15 build to 200 race pace R:30 4 x 50's @ :45 3 x 100 @ 1:15 @ 500 race pace R:30 3 x 50's @ :45 4 x 100 @ 1:15 @ 500 race pace R:30 2 x 50's @ :50 5 x 100 @ 1:15 @ 500 race pace R:30 1 x 50's @ :50 6 x 100 @ 1:15 @ pull/best average R:30 *Option "A" = swim as many of the 50's stroke or 25 stroke/25 free as possible *Option "B" = pull the 5 x 100's round and go with fins and paddles on the 6 x 100's round

Friday at MAC SCY 15 minute choice warm-up 2 x 25's "power kick" @ R:10 4 x 50's @ 1:00 (25 drill/25 swim IM order) 1 x 100 easy free 2 x 25's scull @ R:10 4 x 50's @ :50 swim/build 1 x 100 IM work on transitions 2 x 25's fast swim @ :30 4 x 50's kick on 1:00 descend 1-4 1 x 100 pull Main #1 16 x 25's primary stroke at 100 race pace @ :35 R1:00 1 x 50 fast kick of primary stroke 5:00 easy swim 16 x 25's secondary stroke at 100 race pace @ :35 R1:00 1 x 50 fast kick of secondary stroke 5:00 easy swim match races: coaches choice, get out swims or head to head races

Wednesday at MAC SCY 15 minute choice warm-up 4 x 50's @ :40 4 x 25's kick @ R:10 4 x 50's @ :40 4 x the following: 1 x 100 @ 1:40 1 x 100 @ 1:30 1 x 100 @ 1:20 1 minute rest 12 x 25's @ :30 fast kick 12 x 100's @ 1:15 (if you miss the interval, sit out 1 x 50 add fins and continue on) 1 minute rest 12 x 25's power kick on R:20

Wednesday at MAC 15 minute choice warm-up "D" Group 2 x 25's fly @ :30 (build) 4 x 50's @ :50 descend 1-4 2 x 25's back @ :30 (build) 3 x 50's @ :45 descend 1-3 2 x 25's *** @ :30 (build) 2 x 50's @ :40 strong effort 2 x 25's free @ :30 (build) 1 x 50 at 200 race pace Main 1 x 300 @ 4:00 negative split to 1000 race pace 4 x 100's "best average" (working on 200 race pace) @ 1:20 2 x 300 @ 4:00 one smooth/one negative split to 1000 race pace 4 x 100's "best average" @ 1:25 3 x 300 @ 4:00 descend to 1000 race pace (pull gear optional) 4 x 100's max effort @ 1:30 w/fins and/or paddles Stroke/IM Group 2 x 25's fly @ :30 (build) 4 x 50's @ 1:00 descend 1-4 2 x 25's back @ :30 (build) 3 x 50's @ :55 descend 1-3 2 x 25's *** @ :30 (build) 2 x 50's @ :50 strong effort 2 x 25's free @ :30 (build) 1 x 50 at 200 race pace Main 1 x 200 negative split @ 3:00 4 x 50's "best average" IM order/IM switch or stroke on 1:00 2 x 200 one smooth/one negative split @ 3:00 4 x 50's "best average" IM order/IM switch or stroke on 1:00 1 x 200 negative split @ 3:00 4 x 50's "best average" IM order/IM switch or stroke down on 1:00 Main #2 16 x 25's fast kick w/fins on :30 (odds dolphin/evens flutter) Tri Mesa Group 10 x 50's @ 1:00 descend 1-5, 6-10 1 x 1000yd team pursuit 10 x 50's @ :50 fast w/fins

Wednesday at MAC LCM 15 minute choice warm up 4 x (3 x 50's) - odd rounds stroke @ 1:10 - even rounds free @ :50 400IM kick (no board, no fins) 8 x 100's - odds IM @ 2:00 - evens free @ 1:30 400 w/fins (hard fast kick underwater to 15m, 3-4 fast strokes/easy free to wall and repeat) 4 x 200's free w/fins and paddles @ 2:40 (descend 1-4, 305 SDK off all walls)

Tuesday at MAC SCY 15 minute choice warm-up 8 x 100's - odds free on 1:30 descend 1-4, evens IM on 2:00 smooth 2 x (3 x 50's @ 1:00), 2 easy, 1 at 200 race pace R:30 1 x 50 kick for time 200 easy swim or pull 4 x (3 x 25's) @ :40 - 2 easy, 1 @ 100 race pace R:30 1 x 50 kick for time 200 easy swim or pull 4 x 75's @ 1:30 w/fins - 50 easy swim w/5-7 SDK off walls, 1 x 25 fast kick R:30 1 x 100 w/fins (paddles OK as well) for time warm down

Wednesday at MAC 5 minute choice warm-up 4 x 200's (50 build non-free, 100 free build, 50 kick) R:10 50 easy 8 x 25's strong effort on :20 (keying in on 100 base interval today for 100's which for the animal lanes was 1:10) 50 easy 6 x 50's strong effort on :35 (keying in on 100 base interval today for 100's which for the animal lanes was 1:10) 50 easy 4 x 75's @ 1:30 IM switch (build each 25) #1 fly/back/***, #2 back/***/free, etc 50 easy 30 x 100's (in sets of 5) Rd#1 @ 1:20 descend 1-5 to 500 race pace Rd#2 @ 1:30 IM or stroke descend 1-5 Rd#3 @ 1:10 best average Rd#4 @ 1:30 - pull/active recovery Rd#5 kick - fast/best average: if wearing fins @ 1:30, no-fins = 1:45 Rd#6 @ 1:20 best average w/fins and paddles

Wednesday at MAC SCY 5 minute choice warm-up 4 x 50's swim/free @ :50 descend 1-4 4 x 50's swim (25 stroke/25 free) @ :45 descend 1-4 4 x 50's swim/choice @ :40 4 x 50's kick @ 1:00 descend 1-4 easy 50 4 x (3 x 200's) as follows" Rd#1 @ 2:40 freestyle descend 1-3 R1:00 Rd#1 @ 2:50 stroke or IM descend 1-3 R1:00 Rd#1 @ 3:00 free/IM or stroke descend 1-3 to a faster time than what was done in round 1 or 2 R1:00 Rd#1 @ 2:30 w/fins and paddles all fast easy 200 4 x (3 x 50's) continuous, alternating 1st 50 @ :50, 2nd @ :40, 3rd @ :30 (animal option to go fly or back on 3rd 50 of each round)

Monday at MAC SCY 15 minute choice warm-up 8 x the following (w/fins) - 25 "shooter" @ :30 - 50 swim/build to 500 pace/effort @ 1:00 1 x 300IM drill R:30 1 x 200 kick no fins R:30 1 x 100 IM work turns R:30 1 x 50 easy choice 4 x (3 x 25s swim/build @:30) * each round change stroke 4 x (3 x 100's pull descend 1-3 to 1000 pace/effort @ 1:20) 4 x (3 x 50's kick @ 1:00 = #1 power kick, #2 & #3 easy) warm down