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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)
  • Monday at MAC SCY 15 minute choice warm-up 6 x 100's @ 3rd person send-off - 25 swim 25 free/25 back with kickboard as pull buoy/25 kick/25 scull (board at ankles 300 pull with snorkel 6 x 100's pull @ 1:20, 1:30 or 1:40 300 kick 6 x 100's stroke or IM @ 2:00, 1:50 or 1:40 300 swim w/Tennessee turns
  • Former Member
    Former Member
    Keep them coming. I need some LCM workouts to get me back in 400-200-800 free (in that order too) shape. I've grown a little "soft" since Y Nats and If I don't get my sh!t together quick I may not come to Auburn. I gotta 4.5 OW river swim this weekend, so after that its all hardcore pool work. OW totally screws up my pool stroke.
  • Wednesday at MAC LCM (with the "D" group) 15 minute choice warm-up 800 long and smooth/low stroke count 4 x 50's fast @ 1:00 8 x 100's @ 1:45 descend 1-4, 5-8 4 x 50's @ 1:00 with "over-kick" 400 @ 6:00 negative split 4 x 50's fast on 1:00 4 x 100's @ 1:30 4 x 50's fast kick @ r:15
  • I haven't commented in a couple of weeks but these are really great workouts, Pablo.
  • Saturday at MAC LCM 10 minute choice warm-up 10 x 100IM's @ r:20 * 1-5= 1st 25 kick * 6-10 = last 25 kick Middle D/D Group Main #1 3 x 400's @ 6:00 descend 1-3 1 x fast 100 kick @ 2:00 4 x 100's @ 1:30 descend 1-4 1 x fast 100 kick @ 2:00 minute break Main #2 3 x 200's @ 2:40 descend 1-3 1 x 100 fast kick @ 2:00 4 x 100's @ 1:20 descend 1-4 1 x 100 fast kick @ 2:00 minute break Main #3 3 x 100's @ 1:15 1 x 100 kick @ 2:00 4 x 50's @ :40 1 x 100 kick @ 2:00 minute rest 100 for time Sprint group Main #1 3 x 100's @ 2:30 descend 1-3 2 x 50s fast kick @ 1:30 4 x 50's descend 1-4 @ 1:30 2 x 50's fast kick @ 1:30 2:00 rest Main #2 3 x 100's @ 2:00 (work 10m out from turn, thru the turn and out 10m) 2 x 50's "power kick" @ 1:30 4 x 25's fast from a dive @ 1:15 2 x 50's easy kick @ r:15 2:00 rest Main #3 3 x 100's @ 1:45 cruise 2 x 50's easy kick 2 x fast 50's from a dive @ 3:00 OR 1 x fast 100 from a dive 2 x 50's easy kick
  • Wednesday at MAC SCY 15 minute choice warm-up "D" Group 5 x 50's @ :40 1 x 500 @ 6:00 negative split 5 x 100's @ 1:20 1 x 500 @ 6:00 negative split 5 x 200's @ 2:40 1 x 500 fast 2 minutes break 1 x 500 fast "Sprint/IM group" 12 x 50's - odds @ 1:00 (25 drill/25 swim, #1 fly, #3 back, #4 ***) - evens @ :50 cruise 1:00 break 4x the following 1 x 200IM @ 3:00 (focus on transitions) 1 x 100 fly @ 1:30 fast (round #2 back, #3 ***, #4 free) 1 x 50 free easy 1:00 break 4x the following (all kick) 1 x 100IM @ 2:00 smooth 1 x 50 @ 1:00 fast (round #1 fly, #2 back, #3 ***, #4 free) 2 x 25's # :30 easy
  • Next Friday? What time? What pool -- Kino or Skyline? PWB....Kino, 5:30am start. Still confirming who will be coming but would love to have you!
  • Wednesday at MAC SCY 15 minute choice warm-up "D" Group 5 x 50's @ :40 1 x 500 @ 6:00 negative split 5 x 100's @ 1:20 1 x 500 @ 6:00 negative split 5 x 200's @ 2:40 1 x 500 fast 2 minutes break 1 x 500 fast That's it, I'm moving.
  • That's it, I'm moving. Get here a week from today, having a smack down with the masters D group and the club kids D group on 6 x 800's long course!
  • Get here a week from today, having a smack down with the masters D group and the club kids D group on 6 x 800's long course! Next Friday? What time? What pool -- Kino or Skyline?