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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 "D" Group 8 x the following: 3 x 50's @ 1:00 (swim, kick or pull) 1 x 300 fast (best average) @ 4:00 * Last 3 rounds with fins and/or paddles (no buoy) "Sprint" group 8 x 50's @ 1:00 kick * 2 of each stroke, IM order, odds easy, evens fast easy 100 IM drill and/or swim 8 x 50's @ 1:00 swim * 2 of each stroke, IM order, odds easy, evens fast easy 200 IM drill and/or swim 8 x 25's @ :35 FAST * short axis strokes only (fly and/or ***) easy 300 swim, kick and/or pull 8 x 25's @ :35 FAST * long axis strokes only (free and/or back) easy 400 swim, kick and/or pull 8 x 25's @ :35 FAST KICK * 2 of each stroke, IM order easy 50 2 x the following w/ fins 2 x 25's fast swim @ :30 1 x 50 fast kick @ 1:00 2 x 25's fast kick @ :30 1 x 50 fast swim @ 1:00
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  • Tuesday at MAC SCY 15 minute choice warm up "D" Group 8 x the following: 3 x 50's @ 1:00 (swim, kick or pull) 1 x 300 fast (best average) @ 4:00 * Last 3 rounds with fins and/or paddles (no buoy) "Sprint" group 8 x 50's @ 1:00 kick * 2 of each stroke, IM order, odds easy, evens fast easy 100 IM drill and/or swim 8 x 50's @ 1:00 swim * 2 of each stroke, IM order, odds easy, evens fast easy 200 IM drill and/or swim 8 x 25's @ :35 FAST * short axis strokes only (fly and/or ***) easy 300 swim, kick and/or pull 8 x 25's @ :35 FAST * long axis strokes only (free and/or back) easy 400 swim, kick and/or pull 8 x 25's @ :35 FAST KICK * 2 of each stroke, IM order easy 50 2 x the following w/ fins 2 x 25's fast swim @ :30 1 x 50 fast kick @ 1:00 2 x 25's fast kick @ :30 1 x 50 fast swim @ 1:00
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