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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)
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  • Monday at MAC SCY 10 minute choice warm-up 4 x 25's @ R:10 #1 scull #2 kick-flutter #3 drill-freestyle #4 swim-freestyle 1 x 100 free @ 1:40 build to about 500 race pace R1:00 4 x 25's @ R:10 #1 scull #2 kick-breaststroke #3 drill-breaststroke #4 swim-breaststroke 1 x 100 free @ 1:40 build to about 500 race pace 1 x 100 *** build R1:00 4 x 25's @ R:10 #1 scull #2 kick-flutter on back #3 drill-backstroke #4 swim-backstroke 1 x 100 free @ 1:40 build to about 500 race pace 1 x 100 *** @ 1:40 build 1 x 100 backstroke build R1:00 #1 scull #2 kick-SDK on stomach #3 drill-fly #4 swim-fly 1 x 100 free @ 1:40 build to about 500 race pace 1 x 100 *** @ 1:40 build 1 x 100 backstroke @ 1:40 build 1 x 100 fly build Main 10 x 300's 1-4 free @ 4:00 descend 1-4 5-7 stroke or IM @ 4:30 descend 1-3 8-9 free @ 4:00 w/fins - work underwater 1 easy/1 fast 10 = choice-fast
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  • Monday at MAC SCY 10 minute choice warm-up 4 x 25's @ R:10 #1 scull #2 kick-flutter #3 drill-freestyle #4 swim-freestyle 1 x 100 free @ 1:40 build to about 500 race pace R1:00 4 x 25's @ R:10 #1 scull #2 kick-breaststroke #3 drill-breaststroke #4 swim-breaststroke 1 x 100 free @ 1:40 build to about 500 race pace 1 x 100 *** build R1:00 4 x 25's @ R:10 #1 scull #2 kick-flutter on back #3 drill-backstroke #4 swim-backstroke 1 x 100 free @ 1:40 build to about 500 race pace 1 x 100 *** @ 1:40 build 1 x 100 backstroke build R1:00 #1 scull #2 kick-SDK on stomach #3 drill-fly #4 swim-fly 1 x 100 free @ 1:40 build to about 500 race pace 1 x 100 *** @ 1:40 build 1 x 100 backstroke @ 1:40 build 1 x 100 fly build Main 10 x 300's 1-4 free @ 4:00 descend 1-4 5-7 stroke or IM @ 4:30 descend 1-3 8-9 free @ 4:00 w/fins - work underwater 1 easy/1 fast 10 = choice-fast
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