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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 LCM WU: 300 swim, 200 pull, 100 kick, 50 scull WU2 4 x 50's @ 1:00 build (at least one non-free) 4 x 50's @ :50 descend 1-4 freestyle 4 x 50's @R:10 #1 25fly/25back, #2 26 back/25 ***, #3 25 ***/25 free, #4 free build to 200 race pace Main 8 x (1 x 100 FAST, R:10 1 x 50 easy recovery) @ 4:00
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  • Tuesday at MAC LCM WU: 300 swim, 200 pull, 100 kick, 50 scull WU2 4 x 50's @ 1:00 build (at least one non-free) 4 x 50's @ :50 descend 1-4 freestyle 4 x 50's @R:10 #1 25fly/25back, #2 26 back/25 ***, #3 25 ***/25 free, #4 free build to 200 race pace Main 8 x (1 x 100 FAST, R:10 1 x 50 easy recovery) @ 4:00
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