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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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  • Friday at MAC SCY 10 minute choice warm up WU Set #1 4 x 50/s swim @ 1:00 reverse IM order, done 25 drill/25swim 4 x 50's kick @ 1:00, reverse IM order/build (board and fins optional) 1 x 200 swim/negative split to 500 race pace effort/speed WU Set #2 4 x 50/s swim @ :45 descend 1-4 4 x 50's kick @ 1:00, no board or fins 1 x 100 swim/build to 200 race pace effort/speed WU Set #3 4 x 50/s swim @ 1:00 IM switch, fast in and out of turn 4 x 50's fast kick w/fins @ :45, board optional 1 x 50 swim/fast w/fins Main #1 4 x 25's swim from a dive at 100 race pace @:45 4 x 25's fast kick/no fins @ :45 easy 50 Main #2 3 x 25's swim/fast w/fins @:45 3 x 25's fast kick/w fins @ :45 Main #3 4 x 25's swim/fast w/fins and paddles @:45 Main #4 2 x fast 25's kick/no fins or board from a dive @ :45
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  • Friday at MAC SCY 10 minute choice warm up WU Set #1 4 x 50/s swim @ 1:00 reverse IM order, done 25 drill/25swim 4 x 50's kick @ 1:00, reverse IM order/build (board and fins optional) 1 x 200 swim/negative split to 500 race pace effort/speed WU Set #2 4 x 50/s swim @ :45 descend 1-4 4 x 50's kick @ 1:00, no board or fins 1 x 100 swim/build to 200 race pace effort/speed WU Set #3 4 x 50/s swim @ 1:00 IM switch, fast in and out of turn 4 x 50's fast kick w/fins @ :45, board optional 1 x 50 swim/fast w/fins Main #1 4 x 25's swim from a dive at 100 race pace @:45 4 x 25's fast kick/no fins @ :45 easy 50 Main #2 3 x 25's swim/fast w/fins @:45 3 x 25's fast kick/w fins @ :45 Main #3 4 x 25's swim/fast w/fins and paddles @:45 Main #4 2 x fast 25's kick/no fins or board from a dive @ :45
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