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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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  • Tuesday at MAC SCY 15 minute choice warm-up Sprint Group: 8 x 50's @ 1:00 25 drill/25 swim 16 x 25's @ :30 (3 easy/1 fast) 300 swim (100 free/100IM/100 power kick) 12 x 25's @ :35 (2 easy/1 fast) 300 (50 swim/25 kick) 8 x 25's @ :40 (1 easy/1 fast) 300 (25 scull/75 swim) 4 x 25's @ :45 all fast 300 pull w/snorkel "D" Group 8 x 50's @ 1:00 25 drill/25 swim 16 x 25's @ :30 (1 fast/3 easy) 400 swim (200 free/100IM/100 power kick) 6 x 50's @ 1:00 IM switch 12 x 25's @ :35 (1 fast/2 easy) 400 (75 swim/25 kick) 4 x 50's @ 1:00 over-unders 8 x 25's @ :20 w/fins and paddles all fast 400 pull w/snorkel
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  • Tuesday at MAC SCY 15 minute choice warm-up Sprint Group: 8 x 50's @ 1:00 25 drill/25 swim 16 x 25's @ :30 (3 easy/1 fast) 300 swim (100 free/100IM/100 power kick) 12 x 25's @ :35 (2 easy/1 fast) 300 (50 swim/25 kick) 8 x 25's @ :40 (1 easy/1 fast) 300 (25 scull/75 swim) 4 x 25's @ :45 all fast 300 pull w/snorkel "D" Group 8 x 50's @ 1:00 25 drill/25 swim 16 x 25's @ :30 (1 fast/3 easy) 400 swim (200 free/100IM/100 power kick) 6 x 50's @ 1:00 IM switch 12 x 25's @ :35 (1 fast/2 easy) 400 (75 swim/25 kick) 4 x 50's @ 1:00 over-unders 8 x 25's @ :20 w/fins and paddles all fast 400 pull w/snorkel
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