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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 10 minute choice warm-up 4 x 75's (25 drill/25 swim/25 kick) @ 1:20, 1:30, 1:40 or 10 seconds rest, reverse IM order 2 x (3 x 50's @ 1:00 descend 1-3) - choice of strokes 8 x 25's "power kick" on :40 4 x 100's @ R:10 swim w/paddles = 3+ SDK off all walls, odds build, evens cruise w/low stroke count 8 x 25's @ :30 swim, FAST 1 x 50 flutter kick w/board (no fins) FAST 5:00 swim, kick and/or pool recovery 4 x 50's @ 1:30 swim, FAST 1 x 50 fly kick w/board (no fins) FAST 5:00 swim, kick and/or pool recovery 2 x 75's @ :30 swim w/fins FAST , must kick to 15m underwater off all walls 1 x 50 flutter on back (no fins) FAST 5:00 swim, kick and/or pool recovery 1 x 100 @ 1:30 swim w fins and paddles, FAST 1 x 50 fly kick on back (no fins) FAST warm down
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  • Tuesday at MAC SCY 10 minute choice warm-up 4 x 75's (25 drill/25 swim/25 kick) @ 1:20, 1:30, 1:40 or 10 seconds rest, reverse IM order 2 x (3 x 50's @ 1:00 descend 1-3) - choice of strokes 8 x 25's "power kick" on :40 4 x 100's @ R:10 swim w/paddles = 3+ SDK off all walls, odds build, evens cruise w/low stroke count 8 x 25's @ :30 swim, FAST 1 x 50 flutter kick w/board (no fins) FAST 5:00 swim, kick and/or pool recovery 4 x 50's @ 1:30 swim, FAST 1 x 50 fly kick w/board (no fins) FAST 5:00 swim, kick and/or pool recovery 2 x 75's @ :30 swim w/fins FAST , must kick to 15m underwater off all walls 1 x 50 flutter on back (no fins) FAST 5:00 swim, kick and/or pool recovery 1 x 100 @ 1:30 swim w fins and paddles, FAST 1 x 50 fly kick on back (no fins) FAST warm down
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