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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)
  • Wednesday at Kino SCY 15 minute choice warm-up 8 x 75's @ 1:20 (25 drill, 25 build, 25 kick) 6 x 1 x 50 @ :40 (200 race pace) 1 x 100 @ 2:00 stroke, IM, kick or combo of the 3 (focus on technique, not a complete shut down/sloppy recovery swim) 8 x 25's underwater kick/streamline drill @ :40 6x 1 x 100 @ 1:15 (200 race pace) 1 x 50 @ 1:00 stroke, IM, kick or combo of all 3 (same emphasis on technique) 8 x 50's @ :20 rest underwater kick/streamline drill (open turn at 25)
  • Friday at Kino SCY 15 minute choice warm-up 8 x 75's @ :20 rest * 1-2 = 25 fly strong/25 free cruise/25 underwater * 3-4 = 25 back then same * 5-6 = 25 *** then same * 7-8 = 25 free then same 16 x 25's @ :30 kick (with board/no fins) * IM order in blocks of 4 by stroke, 3 moderate/1 fast 1 x 100 fly for time 8 x 50's kick (1 easy/1 fast, no fins) @ my go (after fast kicks right into easy ones, about 90 seconds rest after fast ones) 1 x 100 *** for time 4 x 100's kick all fast (no fins) @ 3:00
  • Monday at Kino SCY 15 minute choice warm 8 x 125's @ 2:00 #1 25 fly drill/100 free build #2 25 back drill/100 free build #3 25 *** drill/100 free build #4 25 free drill/100 free build * 2nd round of 4 replace the first 25 drill with swim/build 8 x 100IM's @ 2:00 - 1-4 50 kick/50 swim - 5-8 50 swim/50 kick 8 x 75's @ 1:30 (emphasis on transitions) 1 & 2 50 fly build/25 underwater 2 & 3 50 back build/25 underwater 4 & 5 50 *** build/25 underwater 7 & 8 50 free build build/25 underwater 8 x 50's @ :40 free strong 8 x 25's @ :40 warm down (2 of each stroke/alternate 25 swim/25 kick)
  • Friday at Kino SCY 15 minute choice warm-up 8 x 75's @ :20 rest * 1-2 = 25 fly strong/25 free cruise/25 underwater * 3-4 = 25 back then same * 5-6 = 25 *** then same * 7-8 = 25 free then same 16 x 25's @ :30 kick (with board/no fins) * IM order in blocks of 4 by stroke, 3 moderate/1 fast 1 x 100 fly for time 8 x 50's kick (1 easy/1 fast, no fins) @ my go (after fast kicks right into easy ones, about 90 seconds rest after fast ones) 1 x 100 *** for time 4 x 100's kick all fast (no fins) @ 3:00 Great workouts! I especially like this one, and am doing it today. Thanks for posting! Edit: Did a slightly modified version of this today after drylands. It kicked the sh*t out of me!
  • Wednesday at Kino SCY 15 minute choice warm-up 3 x (4 x 25's @ :30 non-free, variables) 8 x 50's @ :40 4x the following: 3 x 100's @ 1:30 (rd #2 1:25, rd #3 1:20, rd #4 1:15) 4 x 25's fast @ :30 (rd #1 fly, #2 back, #3 ***, #4 free) - no breather on fly & free, 15m underwater on backstroke (I was laughed at for this part of the set) 400 hypoxic pull Big call out to Juan Beltran going IM on all the 100's and to Whitney dropping to 1:10 & :20 on the last round!! Distance group = same warm-up 2000 for time every 4th length fast fly 8 x 50's kick @ 1:00 (2 of each stroke, build each 50)
  • Labor Day at MAC SCY 10 minute choice warm-up Reverse 400IM (25d/25s) 2 x 100's @ 1:20 4 x 50's @ :40 8 x 25's power kick @ :40 extra minute rest choice 400IM swim or 500 free swim or pull @ 7:00 2 x 100's backstroke @ 1:30 4 x 50's backstroke kick @ 1:00 (emphasis on 15m work) 8 x 25's backstroke swim/fast @ :30 extra minute rest 400IM swim (long and smooth) @ 7:00 2 x 100's fast fly kick @ 2:00 4 x 50's fly swim @ :50 8 x 25's fly swim @ :30 extra minute 500 swim or pull @ 7:00 every 4th length backstroke 2 x 100's @ 2:00 *** or IM 4 x 50's @ 1:00 *** or IM order 8 x 25's @ :40 *** or 2x thru IM cycle
  • Former Member
    Former Member
    I still really like and use your workouts a lot. :applaud: Thanks for posting:)
  • Wednesday at MAC SCY 15 minute choice warm-up 6 x 100's @ :10 rest (6 non-stop cycles of: 25 drill or scull/50 swim-build to 80%/25 kick) 2 rounds of variables @ :30 ( 1 variable = 4 x 25's) Main 6 x 200's strong @ 2:40 4 x 50's fast kick @ 1:00 extra minute rest 6 x 100's stroke or IM strong @ 1:30/1:40 4 x 50's fast kick @ 1:00 8 x 50's @ :40 strong 4 x 50's fast kick @ 1:00
  • Monday at MAC SCY 15 minute choice warm-up 8 x 50's @ 1:10 - odds 25 back drill/25 sdk on back - evens 25 back swim/25 free swim 1 x 500 swim or pull every 4th length back 8 x 50's @ 1:10 - odds 25 *** pull w/flutter kick/25 free - evens 25 two kicks/1 pull breaststroke/25 free 1 x 500 swim or pull every 4th length *** 8 x 50's @ 1:10 2x the following #1 25 right arm fly drill/25 sdk on back #2 25 left arm fly drill/25 sdk on back #3 25 3r/3L/2r/2L/1r/1L fly drill/25 sdk underwater #4 25 fly drill (right arm/both/left arm both/right are, etc.)25 sdk underwater 1 x 500 swim every 4th length fly
  • Wednesday at MAC SCY 15 minute choice warm-up Main 5 x 200's @ 2:30 8 x 25's @ :40 fast kick 10 x 100's @ 1:15 8 x 25's @ :40 fast kick 20 x 50's @ :40 8 x 25's fast kick