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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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  • Friday at MAC SCY 10minute choice warm up Welcome Bruno from Las Vegas! Distance/Mid D/IM Group 4 x (3 x 50's @ 1:00, 2 swim-build/1 kick) Main #1 500 free fast broken :10 at each 100 3 minutes easy 200 IM or stroke fast broken :10 at each 50 3 minutes easy 100 free fast broken :10 at each 25 R:30 fast 50 kick w/board no fins 3 minutes easy Main #2 * fins optional on no more than 2 of the efforts 400 IM fast broken :10 at each 50 3 minutes easy 200 free fast broken :10 at each 50 3 minutes easy 100 IM or stroke fast broken :10 at each 25 R:30 fast 50 kick Sprint Group 4 x 50's swim/build @ 1:00 3 x 50's kick/build @ 1:10 2 x 50's swim/strong @ :40 1 x 50 scull Main #1 8 x 50's @ 1:10 broken (25 fast swim from a dive, 25 easy kick) 4 minutes easy Main #2 8 x 75's @ 1:45 (25 fast kick w/board no fins, 50 easy swim) 4 minutes easy Main #3 8 x 25's w/fins @ your own send off as follows: - 25 fast swim - 25 underwater
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  • Friday at MAC SCY 10minute choice warm up Welcome Bruno from Las Vegas! Distance/Mid D/IM Group 4 x (3 x 50's @ 1:00, 2 swim-build/1 kick) Main #1 500 free fast broken :10 at each 100 3 minutes easy 200 IM or stroke fast broken :10 at each 50 3 minutes easy 100 free fast broken :10 at each 25 R:30 fast 50 kick w/board no fins 3 minutes easy Main #2 * fins optional on no more than 2 of the efforts 400 IM fast broken :10 at each 50 3 minutes easy 200 free fast broken :10 at each 50 3 minutes easy 100 IM or stroke fast broken :10 at each 25 R:30 fast 50 kick Sprint Group 4 x 50's swim/build @ 1:00 3 x 50's kick/build @ 1:10 2 x 50's swim/strong @ :40 1 x 50 scull Main #1 8 x 50's @ 1:10 broken (25 fast swim from a dive, 25 easy kick) 4 minutes easy Main #2 8 x 75's @ 1:45 (25 fast kick w/board no fins, 50 easy swim) 4 minutes easy Main #3 8 x 25's w/fins @ your own send off as follows: - 25 fast swim - 25 underwater
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