• Replies 682 replies
  • Subscribers 6 subscribers
  • Views 111892 views
  • Users 0 members are here
Options
Related

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)
Parents
  • Wednesday at MAC SCY 10 minute choice warm up 4 x 50's swim/build @ 1:00 (Reverse IM order preferred) 4 x 50s swim @ :50 descend 1-4 4 x 50's swim strong effort @ :40 4 x 50's kick @ 1:00 4 x 100's swim @ 1:40 build 4 x 100's swim @ 1:30 descend 1-4 4 x 100's swim/strong effort @ 1:20 4 x 100's swim w/fins and/or paddles "failure set" (pick an interval you will be challenged to make all 4, if you miss take 3 seconds and finish set, if you fail awesome, if you make them your a wuss and need to try harder next time 6 x 100's kick with fins "failure set" (same as above, starting interval is 10 seconds slower than that last round of 100's...most people went 1:10 so kick set was on 1:20) 200 swim for time, no equipment Go home!
Reply
  • Wednesday at MAC SCY 10 minute choice warm up 4 x 50's swim/build @ 1:00 (Reverse IM order preferred) 4 x 50s swim @ :50 descend 1-4 4 x 50's swim strong effort @ :40 4 x 50's kick @ 1:00 4 x 100's swim @ 1:40 build 4 x 100's swim @ 1:30 descend 1-4 4 x 100's swim/strong effort @ 1:20 4 x 100's swim w/fins and/or paddles "failure set" (pick an interval you will be challenged to make all 4, if you miss take 3 seconds and finish set, if you fail awesome, if you make them your a wuss and need to try harder next time 6 x 100's kick with fins "failure set" (same as above, starting interval is 10 seconds slower than that last round of 100's...most people went 1:10 so kick set was on 1:20) 200 swim for time, no equipment Go home!
Children
No Data