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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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  • Saturday at MAC SCY 10 minute choice warm up Distance/IM group - 3 options: 1) freestylers descend the free swims/recover on IM swims 2) IMers recovery on free, build IM swims 3) Animals descend free AND build IMs 500 Free @ 6:30 4 x 100 IMs @ 1:30 400 Free @ 5:00 3 x 200 IMs @ 3:00 300 Free @ 4:00 2 X 300 IMs @ 4:30 200 Free @ 2:45 1 x 400IM @ 6:00 1 x 100 Free Sprint Group 3 x 100's free @ 1:30 descend 1-3 (to 500 pace) 8 x 50's build @ 1:00 2 x 100's free build @ 1:30 (last 10m @ 200 pace) 8 x 50's kick @ R:15 (no fins, board optional) 1 x 100 build (last 100m at 100 pace) 300 recovery pull w/snorkel 8 x fast 25's @ 1:00 w/fins & paddles (odds swim evens dolphin kick on back with breakout at 15m)
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  • Saturday at MAC SCY 10 minute choice warm up Distance/IM group - 3 options: 1) freestylers descend the free swims/recover on IM swims 2) IMers recovery on free, build IM swims 3) Animals descend free AND build IMs 500 Free @ 6:30 4 x 100 IMs @ 1:30 400 Free @ 5:00 3 x 200 IMs @ 3:00 300 Free @ 4:00 2 X 300 IMs @ 4:30 200 Free @ 2:45 1 x 400IM @ 6:00 1 x 100 Free Sprint Group 3 x 100's free @ 1:30 descend 1-3 (to 500 pace) 8 x 50's build @ 1:00 2 x 100's free build @ 1:30 (last 10m @ 200 pace) 8 x 50's kick @ R:15 (no fins, board optional) 1 x 100 build (last 100m at 100 pace) 300 recovery pull w/snorkel 8 x fast 25's @ 1:00 w/fins & paddles (odds swim evens dolphin kick on back with breakout at 15m)
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