• Replies 682 replies
  • Subscribers 6 subscribers
  • Views 101440 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 (3 x 50's) descend 1-3 swim or kick. Rd #1 @55, #2 @50, #3 @45, #4 @40 8 x 25's: odds swim fly/build (to 200 pace) @:30, evens SDK on back @:40 8 x (2 x 100's swim descend by round 1-4): 1&2 @1:30, 3&4 @1:25, 5&6 @1:20, 7&8 @1:15 8 x 25's: odds swim back/build (to 200 pace) @:30, evens flutter on back @:40 4 x 200's descend 1-4 swim/pull: #1 @2:30, #2 @2:25, #3 @2:20, #4 @2:15 8 x 25's: odds swim ***/build (to 200 pace) @:30, evens *** kick on back @:40 1 x 200 swim FAST w/fins @ paddles 8 x 25's: odds swim FAST w/fins and paddles @:30, evens fast SDK or flutter kick w/fins @:30
Reply
  • Wednesday at MAC SCY 10 minute choice warm up 4 x (3 x 50's) descend 1-3 swim or kick. Rd #1 @55, #2 @50, #3 @45, #4 @40 8 x 25's: odds swim fly/build (to 200 pace) @:30, evens SDK on back @:40 8 x (2 x 100's swim descend by round 1-4): 1&2 @1:30, 3&4 @1:25, 5&6 @1:20, 7&8 @1:15 8 x 25's: odds swim back/build (to 200 pace) @:30, evens flutter on back @:40 4 x 200's descend 1-4 swim/pull: #1 @2:30, #2 @2:25, #3 @2:20, #4 @2:15 8 x 25's: odds swim ***/build (to 200 pace) @:30, evens *** kick on back @:40 1 x 200 swim FAST w/fins @ paddles 8 x 25's: odds swim FAST w/fins and paddles @:30, evens fast SDK or flutter kick w/fins @:30
Children
No Data