Tall Pauls Favorite Workouts and/or Sets

Friday at MAC 10 minute choice warm-up 5 x 100's @ 2:00 as follows: #1 first 25 choice of stroke done at 500 race pace/effort #2 second 25 choice of stroke done at 500 race pace/effort #3 third choice of stroke done at 500 race pace/effort #4 fourth 25 choice of stroke done at 500 race pace/effort #5 broken 10 seconds at each 25 at 500 race pace/effort R1:00 50 fast kick Easy 50 choice 4 x 75's @ 1:20 as follows: #1 first 25 choice of stroke done at 200 race pace/effort #2 second 25 choice of stroke done at 200 race pace/effort #3 third choice of stroke done at 200 race pace/effort #4 broken 10 seconds at each 25 at 500 race pace/effort R1:00 100 fast kick Easy 100 choice 4 x 50's @ 1:30 at 100 race pace R1:00 150 fast kick Easy 100 choice 4 x 25's all out from a running dive @ 1:00 R1:00 200 kick w/fins...goal is to kick 15m underwater off all the walls R1:00 200 swim w/fins and paddles...effort level from warm down to max effort depending on what you have left in the tank..focus on 3-5 SDK off walls R1:00 200 pull w/paddles and buoy warm down

Wednesday at MAC LCM 10 minute choice warm-up 6 x 50's build (odds free, evens non-free) @ 3rd person rest interval 4 x 50's: odds swim/build #1 free, #3 non-free, evens kick no board or fins @ 3rd person rest interval 2 x 50's: 25 scull, 25 swim/build Main #1 3 x 200's @ 3:10 descend 1-3 easy 50 @ 1:15 3 x 200's @ 3:00 descend 1-3 easy 50 @ 1:15 400 FAST easy 50 Main #2 3 x 100's @ 1:25 best average easy 50 @ 1:15 3 x 200's @ 1:20 descend best average easy 50 @ 1:15 200 FAST warm down

Friday at MAC LCM 10 minute choice warm up Sprint/stroke group 4 x 50's: 25drill/25 swim (reverse IM order or at least one non-free) @ 3rd person rest 3 x 50's: Kick (no fins, board optional) @ 3rd person rest 2 x 50's: 25 scull/25 swim-build @ 3rd person rest 1 x 50 build to 200 race pace Main #1 4 x (3 x 50's @ 1:10, 2 easy 1 at 200 race pace from a dive) 200 easy swim or pull Main #2 8 x 50's kick @ 1:20 alternate one easy/one FAST (fins and boards optional but prefer no fins!)...this set was done with the distance group 200 easy swim or pull Main #3 4 x 50's FAST swim from a dive @ 1:30 warm down Distance group 2 x (4 x 50's @ 1:00 descend 1-4) Main #1 4 x (3 x 100's @ 2:00, 2 easy one FAST from a dive) easy 100 swim or pull Main #2 8 x 50's kick @ 1:20 alternate one easy/one FAST (fins and boards optional but prefer no fins!)...this set was done with the sprint/stroke group 100 easy swim or pull Main #3 1 x FAST 400 broken 10 seconds at each 100 (fins and paddles or paddles and buoy OK) warm down

Friday at MAC SCY 4 x 75's @ R:10 (25 drill/25 swim/25 kick reverse IM order) 4 x 50's build @ :45 4 x 25's power kick @ :40 Main #1 5 x (4 x 25's @ :30, #1 at 100 race pace, #2-#4 easy) 300 pull Main #2 10 x 50's @ 1:00 (odds at 200 race pace, evens recovery) 300 social kick w/fins Main #3 Broken 500 w/fins and paddles R:10 at each 100 300 choice/recovery Main #4 500 for time (no gear) OR 10 x 25's max effort swim or kick @:35

Wednesday at MAC SCY 5 minute choice warm up "D" group Main #1 8 x 50's @ :45 swim, smooth/consistent pace 4 x 25's @ :30 swim/build @ 8 x 50's @ :50 swim, descend 1-4 & 5-8 to 200 race pace 4 x 25's @ :30 swim, blast first 3-4 strokes, easy to wall 8 x 50's @ :40 swim, strong/consistent pace 300 pull/active recovery Main #2 (OK to pull) 8 x 100's @ 1:20, descend 1-4, 5-8 to 500 race pace 4 x 25's easy @ :30 8 x 100's @ 1:05 with fins and paddles, if interval is missed move to 1:10/1:15 300 swim or pool active recovery Main #3 16 x 25's on :20 best average...no gear

Wednesday at MAC SCY 10 minute choice warm up Main #1 4 x (3 x 25's @:30) two easy, one a 100 race pace 50 easy kick, no fins, boards optional Main #2 5 x (3 x 50's @:45) two easy, one a 200 race pace 50 easy kick, no fins, boards optional Main #3 6 x (3 x 100's @1:30) two easy, one a 500 race pace easy 100 choice Main #4 3 x 200's best average @ 2:30 w/fins and/or paddles easy 100 choice Main #5 4 x (3 x 50's w/fins):ALL FAST cycle is 1st 50 kick @ 1:00, 2nd swim/non-free @:50, swim free @:40...lather, rinse, repeat!!

Friday at MAC 10 minute choice warm up - 4 x 100's (25 scull/25 drill/25 swim/25 kick) on R:10... option #1 reverse IM order and change skull each 100, Option #2 at least one non-free - 2 x (3 x 50's) 1-3 @ 1:00 or R:10 done stroke or IM switch, 4-6 free build to 500 race pace on :45 - 2 x (4 x 25's) variables on :30...first round choice, 2nd free Legs of steal week comes to an end and goes out with a bang! Main #1 - 8 x 10 seconds vertical kick, into fast 25 swim on 1:00 easy 200 Main #2 - 6 x 10 seconds all out wall kick, flip turn or open turn into fast 50 @ 1:20 200 easy Main #3 - 4 x 75's @ 1:45 w/fins = 50 swim w/5-7 SDK off wall start into Tennessee turn at 25, into fast 25 kick w/board 200 easy Main #4 2 x 100's @ 2:30 w/fins and paddles = 75 swim/build w/3-5 SDK off walls...on 3rd turn flip and SDK on back as far and fast as possible, surface and keep SDK to wall Main #4 200 kick for time, with or without fins and/or board

Wednesday at MAC warm-up - 4 x 100's (25 scull/25 drill/25 swim/25 kick) on R:10... option #1 reverse IM order and change skull each 100, Option #2 at least one non-free - 2 x (3 x 50's) 1-3 @ 1:00 or R:10 done stroke or IM switch, 4-6 free build to 500 race pace on :45 - 8 x 25's powerkick @ :40 Main #1 8 minute tabata cycle adapted as follows: - 30yds fast from a dive, easy swim to wall, continue with no break for 8 min. (option #2 to climb out and dive from edge of pool if no blocks, option #3 do a deck pullout at each 50, option #4 quick pause at 50 and go 300 active recovery swim, kick or pull Main #2 6 minute kicking tabata cycle...with a board no fins. On first whistle kick all out for 20 seconds, second whistle stop...repeat for 6 minutes 300 active recovery swim, kick or pull Main #3 4 minute tabata cycle...with fins and paddles. begin each 50 from a push, minimum 2-3 SDK of walls, fast swim for 30yds, easy to wall for 4 minutes 300 active recovery swim, kick or pull Main #4 2 minute vertical kicking tabata cycle... no fins. On first whistle kick all out for 20 seconds, second whistle stop...repeat for 6 minutes 300 active recovery swim, kick or pull warm down..nap :)

Wednesday at MAC SCY 10 minute choice warm up 2x the following: 4 x 25's power kick @ :40 2 x 50's @ 1:00 build/non-free 3 x 100's @ 1:20 descend 1-3 4x the following 2 x 25's build @ :30 (1st round fly, 2nd back, 3rd ***, 4th choice) 3 x 50's @ :40 (500 race pace) 1 x 100 kick (build, boards optional, no fins) 2x the following 1 x 50 @ :50 1 x 100 @ 1:30 * descend 50's 1-4 to 200 race pace, hold all 100's at 500 race pace 4x the following (w/fins): 1 x 25 fly kick @ :30 1 x 25 swim/fly @ :25 1 x 25 swim/free @:20 * 1st 2 25's each round change to: Rd 2 back, Rd 3 ***, Rd 4 choice

Wednesday at MAC SCY 300 swim, 200 pull, 100 kick, 50 scull 2 x (4 x 50's): Rd #1 build/reverse IM order @ 1:00, Rd #2 descend 1-4 @ :50 freestyle 4x the following 2 x 25's kick @ :30 (smooth), 1 x 50 kick fast @ 1:00 (no fins, board OK, prefer IM order) 8x the following: 1 x 100 @ 1:10 fast/swim or pull 1 x 50 @ 1:00 recovery 8x the following (swim or pull): 1 x 50 @ :30 fast 2 x 25's @ :30 recovery 8x the following (w/fins): 1 x 25 @ :15 fast 1 x 25 @ :30 recovery