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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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  • 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
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  • 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
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