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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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  • Wednesday at MAC SCY 10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull) Main #1 8 x 50's free @:45 descend 1-4, 5-8 4 x 25's swim @ :30 build IM order 4 x 50's free @:40 500 pace 4 x 25's swim @ :30 build IM order 2 x 50's free @:35 at 200 pace 4 x 25's powerkick @:40 Main #2 8 x 100's swim or pull @ 1:10 4 x 50's build @:50 IM order 4 x 100's swim or pull @ 1:05 4 x 50's build @:50 IM order 4 x 50's kick @ 1:00 no fins Main #3 8 x 25's fast swim w/fins @:20 (odds stroke, evens free) 1 x easy 100 swim w/fins 3-5 SDK off all walls 4 x 25's fast swim w/fins @:20 (odds stroke, evens free) 1 x easy 100 swim w/fins 3-5 SDK off all walls 2 x 25's fast swim w/fins @:15 1 x easy 100 swim w/fins 3-5 SDK off all walls
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  • Wednesday at MAC SCY 10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull) Main #1 8 x 50's free @:45 descend 1-4, 5-8 4 x 25's swim @ :30 build IM order 4 x 50's free @:40 500 pace 4 x 25's swim @ :30 build IM order 2 x 50's free @:35 at 200 pace 4 x 25's powerkick @:40 Main #2 8 x 100's swim or pull @ 1:10 4 x 50's build @:50 IM order 4 x 100's swim or pull @ 1:05 4 x 50's build @:50 IM order 4 x 50's kick @ 1:00 no fins Main #3 8 x 25's fast swim w/fins @:20 (odds stroke, evens free) 1 x easy 100 swim w/fins 3-5 SDK off all walls 4 x 25's fast swim w/fins @:20 (odds stroke, evens free) 1 x easy 100 swim w/fins 3-5 SDK off all walls 2 x 25's fast swim w/fins @:15 1 x easy 100 swim w/fins 3-5 SDK off all walls
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