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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 SCY 10 minute choice warm up Sprint/IM/Stroke groups 4 x 50's @ R:10 25 drill/25 swim 4 x 50's @ R:10 25 swim/25 kick 4 x 50's @ 1:00 swim/build 2 x (4 x 25's variables @ :40) Main #1 1 x 100 fast swim @ 4:00 2 x 50's fast swim @ 2:00 4 x 25s fast swim @ 1:00 3 minutes recovery Main #2 repeat set but add fins and option to kick any of the efforts Distance/Middle distance groups 2 x ( 4 x 50's) first 4 IM order build @ :50, second set free descend 1-4 @ :45 6 x 50's @ :50 (25 non free build/25 free DPS focus) 5 x 50's @ R:10 (power kick off walls, open turns 2 x 50's @ :R10 (25 scull, 25 swim - build) Main set 6 x 300's @ 6:00 as follows 1 x 100 at 200 race pace (choice of stroke) R:10 200 free swim with focus on perfect technique and DPS, minimum of 2 SDKs off walls 1 x 200 fast kick w/fins and no board (goal to hit 10m underwater of all walls
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  • Tuesday at MAC SCY 10 minute choice warm up Sprint/IM/Stroke groups 4 x 50's @ R:10 25 drill/25 swim 4 x 50's @ R:10 25 swim/25 kick 4 x 50's @ 1:00 swim/build 2 x (4 x 25's variables @ :40) Main #1 1 x 100 fast swim @ 4:00 2 x 50's fast swim @ 2:00 4 x 25s fast swim @ 1:00 3 minutes recovery Main #2 repeat set but add fins and option to kick any of the efforts Distance/Middle distance groups 2 x ( 4 x 50's) first 4 IM order build @ :50, second set free descend 1-4 @ :45 6 x 50's @ :50 (25 non free build/25 free DPS focus) 5 x 50's @ R:10 (power kick off walls, open turns 2 x 50's @ :R10 (25 scull, 25 swim - build) Main set 6 x 300's @ 6:00 as follows 1 x 100 at 200 race pace (choice of stroke) R:10 200 free swim with focus on perfect technique and DPS, minimum of 2 SDKs off walls 1 x 200 fast kick w/fins and no board (goal to hit 10m underwater of all walls
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