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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 WU 300 swim every 4th length kick R:10 200 IM (25 drill/25 swim) R:10 100 kick no fins/no board (3-5 SDKs off walls) R:10 50 scull R:10 8 x 25's build @:30 Main #1 4 x the following 50 kick @:50 (no fins, board optional) 50 swim (non free) @:40 50 swim (free) @:30 * Note this was the fastest group, next lanes we're 1:00, :50, :40 Recovery 300 swim or pull every 4th length back or *** R:10 200 swim or pull (50 free/50 non-free) R:10 100 swim IM drill Main #2 4 x the following 100 kick @2:00 (no fins, board optional) 100 swim (non free) @1:30 100 swim (free) @1:00 * Note this was the fastest group, next lanes we're 2:00, 1:40, 1:10 Easy 10 10 x FAST 25's @ 1:00 "cross-swim" (all from the blocks or running dive with push-up's, squats, lunges, etc. between each swim)
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  • Saturday at MAC SCY WU 300 swim every 4th length kick R:10 200 IM (25 drill/25 swim) R:10 100 kick no fins/no board (3-5 SDKs off walls) R:10 50 scull R:10 8 x 25's build @:30 Main #1 4 x the following 50 kick @:50 (no fins, board optional) 50 swim (non free) @:40 50 swim (free) @:30 * Note this was the fastest group, next lanes we're 1:00, :50, :40 Recovery 300 swim or pull every 4th length back or *** R:10 200 swim or pull (50 free/50 non-free) R:10 100 swim IM drill Main #2 4 x the following 100 kick @2:00 (no fins, board optional) 100 swim (non free) @1:30 100 swim (free) @1:00 * Note this was the fastest group, next lanes we're 2:00, 1:40, 1:10 Easy 10 10 x FAST 25's @ 1:00 "cross-swim" (all from the blocks or running dive with push-up's, squats, lunges, etc. between each swim)
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