Tall Pauls Favorite Workouts and/or Sets

Swwam the Saturday SRC workout with Coach Jonny on deck SCY 10 minute choice warm up Kick easy 200 Kick 4 x 25's variables #1 build #2 ascend #3 cruise #4 fast Kick 10 x 50's @ 2:00 best average Easy 200 Swim/Pull 1 x 275 cruise 2 x 225 (1 cruise/1 build) 3 x 175 (Descend 1-2) 4 x 125 (descend 1-4) 5 x 75 best average All on :40 per 50 base

Kick day at Brophy with Coach Rankin on deck SCM 10 minute choice warm-up 8 x 100's odds choice @ 1:45 evens 50 kick/50 drill @ 2:00 12 x 50's kick @ 1:10 odds = 25 over/25 under evens = 25 under/25 over 200 kick for time 8 x 25's dolphin kick on back @ :35 100 kick for time 6 x 25's *** kick on back @ :45 50 kick for time 8 x 25's @ :35 - push and swim fast to wall/touch and go into vertically kicking until send-off Paul, just for interest's sake, and also to shame myself into doing something (at last ) about my appallingly ineffective kick, what times did you do for the 200, 100 and 50m kicks? I struggled to do those 12 x 50's on 1:10. On an all out 50 I can barely go 50 seconds. I didn't even attempt the 200 and 100 for time. I think I would have a real problem going under 5 mins for a 200m kick. I finished the rest of the workout though and my legs feel wasted now. Also what did you mean by 25over/25 under? I just did them all with a board alternating free and fly.

Syd, my kick has always been pretty strong but has struggled the last few years after two knee surgeries...in college sub 1:00 minute for a 100 (scy) was easy...now I can only get in the 1:10 range (about 2:30 for a 200, 29+ for a 50). "over/under's" or "under/over's" are brutal and I love them! When you set them up as back to back efforts as in this set it just gets nasty...and you should adjust the interval a bit initially so you're getting about 20-25 seconds rest. The "under" is pushing off the wall with no board and streamline kicking underwater as far as you can without a breath..."over" is kicking on the surface with or without a board. One thing about kicking, doing lots of it will certainly improve your kick but don't forget ankle flexibility...something that really handicaps a lot of "land sport" converts to swimming. My ankles actually go beyond 90 degree's and although that is somewhat genetically determined you can improve your flexbility in that joint with some extra work.

I ave moved into the 3rd phase of a 4 phase periodization plan that I have followed in one form or another for years and cycle thru 2-3x over 12 months regardless of whether or not I actually attend a fully rested meet. Typically phase I is base building and can last from 4-12 weeks (this year has been 12 because I'm still not sure what meet I'm focusing on and entirely sure of events expect no 500). Phase II moves into short rest aerobic-interval training, Phase III shifts to 2-3x a week of dedicated speed work and 1-2 days of aerobic-interval work, Phase IV will be the start of a 4 week taper. During my Phase IV swimming I do tend to train a little more on my own because I would completely disrupt the regular practice...this morning Laura did a speed workout in Santa Fe: SCY Swim 400 fartlec rotating thru as follows: 25 swim/25 kick/25 swim/25 drill or scull Pull 5 x 75's @ :20 seconds rest as follows: - odds = 25 free/25 back/25 free - evens = 25 free/25 ***/25 free * On the freestyle 1 breath per length Swim 4 x 50's @ 1:30 at 200 goal pace * essentially a broken 200 with more rest. Over the next 4-5 weeks I'll attempt to get faster with less and less rest, ideally coming down to 15 seconds at each 50 Swim 16 x 25's @ :35 "lactate blasts" - 90-95% effort to 15yds w/no breath then cruise to the wall easy - I went IM order 4 of each stroke 300-400 easy pull with snorkel focusing on technique and dps

Swam the recovery day workout at Sun Devil with Coach Jenn on deck SCY 10 minute choice warm-up 16 x 25's IM order (blocks of 4 by stroke) @ :45 as follows #1 kick #2 drill #3 drill #4 build 8 x 50's choice @ 1:00 "swim golf" - descend 1-4, 5-8 3 x thru the following: 1 x 150 hypoxic pull @ 2:30 2 x 50's drill (single arm swim) @ 1:10 4 x 25's swim (no breather) @ :50

Coached the Saturday 7-9:30 am workout at Cactus * I like to pull bits and pieces from workouts I've swam or coached from the last few weeks and make these "hell day" by trying to work every energy system and muscle group with a variety of distances, rest intervals and strokes. SCY 10 Minute choice warm-up 2 x (4 x 100's) @ 1:50 as follows Cycle twice thru: #1 25 fly drill/75 free build #2 25 back drill/75 free build #3 25 *** drill/75 free build #4 25 free drill/75 free drill 8 x 75's @ 1:30 - odds = 25 free/25 back/25 free, evens 25 free/25 ***/25 free (3 breaths or less on all freestyle legs) * pull with paddles & using kick board for buoy to work on reducing over rotation and "scissor kicking" for free/back...and just to make people suffer holding the board in place on *** 8 x 50's kick @ 1;15 odd's = 25 over w/board- 25 under evens = 25 under/25 over Main (i've seen this set refered to a number of ways and posted in workouts on this site and wanted to change it up a little and try it out) 1650 swam as follows: 500 free negative split/rest :20, 400IM build withing each 100/rest :20, 300 back build by 50's/ rest :20, 200 *** build by 50's/rest :20, 100 fly fast, rest :20, 100 fly fast, rest :20, 150 "power kick" (kick as far and as hard as you can off each wall and swim easy free to far wall if you need to surface for a breath...open turns) 100 easy 16 x 25's all out to 15yds with no rest, easy to wall as follows: 1-4 fly @ :35 5-8 back @ :35 9-12 *** @ :35 13-16 free @ :30

After coaching the Saturday 7-9:30am workout at Cactus went down to ASU to swim the 9-10:30am workout...Circuit training day. 10 minute choice wam-up 6 x 50's @ 1:00 build 7 lanes each with an 8 minute cycle Lane 1 = 5 x 50's @ 1:30 under/overs Lane 2 = 4 x 100's @ 2:00 stroke best average Lane 3 = 5 x 50's @ 1:30 choice scull Lane 4 = :45 on/:15 vertical kicking Lane 5 = 8 minute hypoxic recovery pull Lane 6 = 4 x 100's @ 2:00 free best average (I went to an pen lane with fins/paddles @ did 12 x 25's 5 stroke fast break out's) Lane 7 = 8 x 25's @ 1:00 underwater dolphin kick

Swam the Sunday Brophy workout...Coach Rankin on deck: SCY 20 minute open swim/warm-up 2 x the following: 4 x 50's choice @ :50 2 x 100 IM @ 2:00 swam as follows: - fly = emphasis on pull - back = kick - *** = drill - free = heads up swim Main #1 4 x thru the following 1 x 200 free @ 3:00 1 x 100 kick @ 2:00 1 x 200IM @ 3:30 4 x 25's @ :30 * some variations for this is to focus a very hard effort on one swim each round, or to swim the 200 free fast round #1, swim both the 200 free & 100 kick fast on round #2, etc. etc. easy 4-5 minute reovery Main #1 12 x 100's pull @ 1:15 slight descend on each block of 4 warm down

Swam the morning workout with Henderson (Nevada) Masters, Coach Frank on deck. SCY 10 minute choice warm-up 3 x (2 x 100's + 6 x 25's) as follows: Rd. #1 = 2 x 100's free @ 1:20, 6 x 25's fly @ :30 (odds drill, evens swim) Rd. #2 = 2 x 100's free @ 1:15, 6 x 25's back (same) Rd. #3 = 2 x 100's free @ 1:10, 6 x 25's *** (same) * Note, no break between rounds Main 6 x 300's (200IM + 100 free) @ 4:15 * Note, this is a pretty classic "masters" workout which I see a lot of teams doing. For my own training I swam only 3 of the 300's at about 70% effort focusing on technique then moved to an open ane and did: 4 x (4 x 25's @ :40 "variables") using Z2 fins and small paddles * Each round of 4 a different stroke in IM order * The blocks of 4 are swam in this order: #1 easy to fast #2 fast to easy #3 all easy #4 all fast I also try do no breathers on the all fast

Swam the Thursday morning workout with Las Vegas Masters, coach Vic on deck. SCY 10 minute choice warm-up - 5 x 500's @ 7:00 descend 1-5 * disclaimer, I did 3 then went and did a 400yd kick set on my own easy 100 - fast 50 choice - 10 x 100's pull @ 1:15 - fast 50 choice - 7 x 100's pull @ 1:15 - fast 50 choice