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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 5 minute choice warm up 4 x the following 3 x 50's @ :50 descend 1-3 (choice of stroke) 1 x 100 @ 1:30 (descend 1-4 through the 4 rounds) Main #1 3 x RACE pace broken 200's @ R: 10:00 #1 = 100 R:20 + 100 #2 = 50 R:10 + 100 R:10 + 50 #3 = 50 R:10 + 50 R:10 + 50 R:10 + 50 Easy 200 kick Main #2 8 x FAST 25's w/fins @ 1:00 (odds swim, evens kick)
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  • Tuesday at MAC SCY 5 minute choice warm up 4 x the following 3 x 50's @ :50 descend 1-3 (choice of stroke) 1 x 100 @ 1:30 (descend 1-4 through the 4 rounds) Main #1 3 x RACE pace broken 200's @ R: 10:00 #1 = 100 R:20 + 100 #2 = 50 R:10 + 100 R:10 + 50 #3 = 50 R:10 + 50 R:10 + 50 R:10 + 50 Easy 200 kick Main #2 8 x FAST 25's w/fins @ 1:00 (odds swim, evens kick)
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