Tall Pauls Favorite Workouts and/or Sets

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 I did this workout today and am doing your workout from today next week. Awesome workouts again. Thanks.

I did this workout today and am doing your workout from today next week. Awesome workouts again. Thanks. Fort, thanks and my pleasure! As a side note when I post workouts its always from our "animal lane"...we ALWAYS have at least 2 other send off's and more importantly on sets like the the one I posted on the 15th always throw a "stroke" twist into the main set...based on the intervals you see it pretty much looks like a freestyle set (although we have a gal training with us know that does backstroke on those intervals)....the "twist" is pick one round as stroke, IM or kick by adding the appropriate amount of rest...the other option was to go one round free, one round stroke or IM and one kick on the same intervals but wear fins for the stroke/IM or kick cycles.

Thanks to Geek for posting the framework for this workout on his blog...since he complained so much I figured it must be good, took the liberty to adapt a bit to "MAC Style"! 10 minute choice warm-up 3 x (4 x 75's) @ 1:15 Rd #1 50swim/25 kick done as IM progression (25fly/25back swim/25 back kick, 25 back/25 *** swim/25 *** kick, etc.) Rd #2 50 swim/25 kick 2 of each stroke IM order Rd #3 75 swim, 2 of each stroke IM order Main #1 8 x 50's @ 1:30 power kick 10 x 100's swim @ 1:15 easy 100 Main #2 8 x 50's @ :50 (25 free/25 back) 10 x 125's @ 2:00 (100IM swim/25 power kick) Main #3 Attempted to get the animal lane to do a cinder block relay and was told to go to hell! (25 kick w/20lb cinder block, hand off to next swimmer repeat till everyone does x 25's)

Monday at MAC SCY 15 minute choice warm-up Broken Mile * swim 1 length free do 5 pull-puts, swim (stroke or IM) or kick 2 lengths do 5 pull-outs, continue pattern up to 11 easy 50 8 x 100's @ 2:00 (smooth, focus on starts and turns) * All from a dive at the start and a dive at the 50 25-50-75-100-75-50-25 * 25's & 75's free w/2-3 breaths per length * 50's & 100 kick

We are ramping up big time in this training cycle...the "D" group is back in full swing! "Big Friday" at Kino. SCY 15 minute choice warm-up 10 x 500's @ 6:00 (or 9 @ 6:30, 8 @ 7:00, 7 @ 7:30) 1-5 = #1 100 fast/400 cruise, #2 200F/300C, #3 300F/200C.....#5 500 fast 6-10 = #6 400 cruise/100 fast, #7 300 cruise/200 fast....#10 500 fast * Note, as always there was a sprint/middle distance option as well

Monday at MAC SCY 15 minute choice warm-up 16 x 50's 1-4 @ 1:00 25drill/25swim 5-8 @ 1:00 25 swim/25kick 9-12 @ 1:00 descend 1-4 13-16 @ :45 holding pace from #12 2 x 400's @ R:30 #1 = 4 x 25 drill/75 swim continuous #2 = 4 x 75 swim/25 kick continuous 16 x 25's (same sequence as 50's) 1-12 @ :40, 13-16 @ :30 4 x 200's @ R:30 #1 & #2 = 2 x 25 drill/75 swim continuous #3 & #4 = 2 x 75 swim/25 kick continuous

Wednesday 15 minute choice warm-up 2 x (4 x 75's @ 1:30) - 25 scull/25 swim/25 kick - #1 fly, #2 back, #3 *** @ #4 free Main 4 x (4 x 100's swim @ 1:20, 1:30 or 1:40 + 1 x 50 fast kick @ 2:00) - Rd #1 Fly (#1 100 fly, #2 75 fly/25 free, #3 50 fly/50 free, #4 25 fly/75 free) - Rd #2 back - Rd #3 *** - Rd #4 free (interval for animal lane dropped to 1:05) 600 hypoxic pull or 400 kick

Wednesday at MAC SCY 15 minute choice warm-up 12 x 100's @ 1:30 (choice of any stroke and/or kick combo) 12 x 50's kick @ 1:00 odds easy/evens fast 12 x 100's @ 1:20 w/fins and paddles best average 12 x 25's @ :30 shooters

Friday at MAC SCY 15 minute choice warm-up Distance Group 16 x 50's @ :50 2 x 1500's @ 1:00 rest between each #1 = 100 fast (200 pace), 100 cruise, 100 fast, 200 cruise, 100 fast, 300 cruise, 100 fast, 400 cruise, 100 fast #2 = negative split and faster overall than #1 Sprint group 16 x 50's @ 1:00 (option to go in blocks of 4 of each stroke) - odds 25 swim/25 drill - evens 25 swim/25 kick 2 x (4 x 25's @ :40) variables Main 2 x (1 x 100, 2 x 50's) Rd #1 = 100 broken :10 @ the 25 (focus on race pace streamlines and breakouts, swim portion at about 80-85%). 50's at max effort one of primary stroke, one of choice. Rest of about 5:00 for each Rd #2 = same as above with fins (100 however is at race pace for primary event)

Monday at Kino SCY 15 minute choice warm-up 3 x (10 x 25's) as follows - 1 fly, 2 back, 3 ***, 4 free - 1st 25 of each stroke is drill - first round @ :40, 2nd @ :35, 3rd @ :30 Main 3 x 600's as follows #1 = 600 swim or pull 100 easy kick #2 = freestyle option 2 x 300's swim or pull @ :30 ri, stroke option = 3 x 200IM's (25 drill/25 swim or 25 swim/25 kick, @ :20 ri) 100 easy kick #3 = freestyle option 6 x 100's @ 1:20, stroke option = 12 x 50's (3 of each stroke, #1 25 drill/25 swim, #2 25 swim/25 kick, #3 swim) @ :20 ri 10 x 25's underwater kick @ :45