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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 "D" group 6 x 150 swim @ 2:00 descend 1-3,4-6 8 x 75 @ R:10 (25 non free build to 100 pace/50 free long and smooth) 3 x (4 x 25 swim - 3 @ :20, 1 @ :40) 5x the following 1 x 200 @ 2:20 (animal option 2:15) 1 x 100 @ 1:10 (animal option 1:05) 1 x 50 @ :35 (animal option :30) 4 x 25's active recovery @ :30 4 x fast 50 kick (no fins) @ 1:15 sprint/middle distance/stroke group 4 x 50's @ R:10 25 drill/25 swim reverse IM order 4 x 50's @ R:10 25 swim/25 kick reverse IM order 4 x 50's build @ 1:00 IM order or 2 primary, 2 secondary stroke 4x the following 1 x 200 @ 3:00 1 x 100 @ 1:30 1 x 50 @ :45 4 x 25's active recovery @ :30 4x fast 10 kick (no fins) @ R:20 300 pull active recovery 8 x fast 50's kick w/fins (no board @ :45 (work SDK's) 8 x 25's fast swim w/fins odds @ R:20 fly, back or ***, evens @ R:30 free
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  • Wednesday at MAC SCY 10 minute choice warm up "D" group 6 x 150 swim @ 2:00 descend 1-3,4-6 8 x 75 @ R:10 (25 non free build to 100 pace/50 free long and smooth) 3 x (4 x 25 swim - 3 @ :20, 1 @ :40) 5x the following 1 x 200 @ 2:20 (animal option 2:15) 1 x 100 @ 1:10 (animal option 1:05) 1 x 50 @ :35 (animal option :30) 4 x 25's active recovery @ :30 4 x fast 50 kick (no fins) @ 1:15 sprint/middle distance/stroke group 4 x 50's @ R:10 25 drill/25 swim reverse IM order 4 x 50's @ R:10 25 swim/25 kick reverse IM order 4 x 50's build @ 1:00 IM order or 2 primary, 2 secondary stroke 4x the following 1 x 200 @ 3:00 1 x 100 @ 1:30 1 x 50 @ :45 4 x 25's active recovery @ :30 4x fast 10 kick (no fins) @ R:20 300 pull active recovery 8 x fast 50's kick w/fins (no board @ :45 (work SDK's) 8 x 25's fast swim w/fins odds @ R:20 fly, back or ***, evens @ R:30 free
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