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Tall Pauls Favorite Workouts and/or Sets

Paul Smith
over 15 years ago
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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  • over 2 years ago

    Friday at MAC

    Distance Group

    WO = 5 x 100's choice of strokes @R:10

    Main: 4 x 8''s @R1:00

    #1 fartlek no gear

    #2 fast, broken R:10 at the 100 no gear

    #3 fast, broken R:10 at the 200 choice of gear

    #4 fast choice of gear

    Middle Distance & Stroke groups WU

    4 x 50's build, reverse IM order @1:00

    4 x 25's variable @R:30

    3 x 50's free, descend 1-3 @R:50

    4 x 25's variable @R:30

    2 x 50's power kick @R:10

    4 x 25's variable @R:30

    easy 50 choice

    Middle Distance Main 4x the following:

    3 x 50's best average @R1:00 

    1 x fast 200 kick (of the stroke you swam)

    R1:00

    Sprint Main set 4x the following:

    4 x fast 25's @1:00

    1 x fast 100 kick (of the stroke you swam)

    R1:00

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  • over 2 years ago

    Friday at MAC

    Distance Group

    WO = 5 x 100's choice of strokes @R:10

    Main: 4 x 8''s @R1:00

    #1 fartlek no gear

    #2 fast, broken R:10 at the 100 no gear

    #3 fast, broken R:10 at the 200 choice of gear

    #4 fast choice of gear

    Middle Distance & Stroke groups WU

    4 x 50's build, reverse IM order @1:00

    4 x 25's variable @R:30

    3 x 50's free, descend 1-3 @R:50

    4 x 25's variable @R:30

    2 x 50's power kick @R:10

    4 x 25's variable @R:30

    easy 50 choice

    Middle Distance Main 4x the following:

    3 x 50's best average @R1:00 

    1 x fast 200 kick (of the stroke you swam)

    R1:00

    Sprint Main set 4x the following:

    4 x fast 25's @1:00

    1 x fast 100 kick (of the stroke you swam)

    R1:00

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