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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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  • Fast Friggin Friday at MAC SCY All groups warm up together: 4 x 50's IM order @ R:10 (25 drill/25 swim) 4 x 50's IM order @ R:10 (25 swim/25 kick) 4 x 50's IM order @ 1:00 build Sprint/IM/stroke group 10 x FAST swim or kick from a dive, choice of distance (no gear) leaving every 3 minutes. So 25's, 50's, 100's etc. Mix and match as you like! 500 easy pull w/snorkel Middle Distance/Distance Group: Main #1 8 x 25's @ 100 race pace @ :45 + 1000 swim or pull active recovery (get 500 split) Main #2 8 x 25's @ 100 fast kick (board, no fins) @ :45 + 500 swim or pull faster than 500 split on 1000 Main #3 8 x 25's active recovery swim or pull @ :30 + 200 swim (no gear) for time from a dive Main #4 8 x 25's recovery (odds swim, evens kick) @ R:10 + 100 swim (fins optional) for time from a dive
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  • Fast Friggin Friday at MAC SCY All groups warm up together: 4 x 50's IM order @ R:10 (25 drill/25 swim) 4 x 50's IM order @ R:10 (25 swim/25 kick) 4 x 50's IM order @ 1:00 build Sprint/IM/stroke group 10 x FAST swim or kick from a dive, choice of distance (no gear) leaving every 3 minutes. So 25's, 50's, 100's etc. Mix and match as you like! 500 easy pull w/snorkel Middle Distance/Distance Group: Main #1 8 x 25's @ 100 race pace @ :45 + 1000 swim or pull active recovery (get 500 split) Main #2 8 x 25's @ 100 fast kick (board, no fins) @ :45 + 500 swim or pull faster than 500 split on 1000 Main #3 8 x 25's active recovery swim or pull @ :30 + 200 swim (no gear) for time from a dive Main #4 8 x 25's recovery (odds swim, evens kick) @ R:10 + 100 swim (fins optional) for time from a dive
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