Tall Pauls Favorite Workouts and/or Sets

Saturday at MAC LCM 10 minute choice warm-up 8 x 50's @ r:20 - 25 stroke/25 free Stroke-Main #1 1 x 400 free @ 6:00 3 x 100's IM @ 2:00 1 x 200 free fast @ 3:00 2 x 50's kick fast @ 1:20 Stroke-Main #2 1 x 400IM @ 7:00 3 x 100's free @ 1:30 1 x 200 kick @ 4:00 2 x 50's fast stroke @ 1:20 Stroke-Main #3 1 x 400 free fast @ 7:00 3 x 100's kick @ 2:00 1 x 200IM fast @ 3:30 2 x 50's fast choice @ 1:20 Freestyle group same 3 main sets but with tighter intervals each round, still kicking on the 3 x 100's, 200 & 50's

Wednesday at MAC SCY 15 minute choice warm-up 4x the following on r:20: 1 x 100 choice swim 1 x 50 kick 2 x 25's scull and/or swim "D" group 1 x 300 (round 1 @ 4:00, #2 @ 3:45, #3 @ 3:30, #4 @ 4:00) 1 x 200 (round 1 @ 2:40, #2 @ 2:30, #3 @ 2:20, #4 @ 2:40IM) 1 x 100 (round 1 @ 1:20, #2 @ 1:10. #3 @ 1:00, #4 @ 1"20 stroke) 10 minute kick Sprint Group 2 rounds of variables @ r:40 easy 100 8 minute "Tabata" cycle - 37.5 fast from a dive, easy to wall, climb out and repeat for 8 minutes easy 100 6 minute "Tabata" cycle - 25 fast underwater kick from a dive, easy 25 swim back, climb out repeat for 6 minutes 10 minute kick

Friday at MAC SCY "D" group Big Friday workout with the senior "D" kids. 1 x 1000 @ 15:00 mix of swim, drill, kick 5 x 1000's @ 13:00 descend 1-5 * Call out to Brad & Kent who did the 10k LCM TT on Tuesday, came back in for this AND are doing the 2 mile lake swim tonight under the stars!!!

Monday at MAC SCY 15 minute choice warm-up 6 x 100's @ r:20 - odds = freestyle, 25R/25L/50 swim decreasing stroke count on 2nd 25 - evens = backstroke same as above 100 easy kick 6 x 100's @ r:30 - odds = fly, 25R/25L/50 swim decreasing stroke count on 2nd 25 - evens = ***, 25 w/1 pull-3 kicks, 25 w/1 pull-2 kicks, 50 swim decreasing stroke count on 2nd 25 100 easy kick 4 x 300's pull w/snorkel @ 6:00 1 x 300 kick

50 easy kick 10 x 100's - odds free @ 1:10 - evens stroke or IM @ 1:20 (swim as many lengths as you can of stroke to make interval, then switch to free...for example 50 fly/50 free). 50 easy kick 200 easy kick I like this set, a lot. When is kicking not EZ? Is there another option? And, if so, why?

Wednesday at MAC SCY 15 minute choice warm-up 10 x 200's - 2 @ 3:00, 2 @ 2:50, 2 @ 2:40, 2 @ 2:30, 2 @ 2:20 50 easy kick 10 x 100's - odds free @ 1:10 - evens stroke or IM @ 1:20 (swim as many lengths as you can of stroke to make interval, then switch to free...for example 50 fly/50 free). 50 easy kick 20 x 25's @ :30 - odds free (fast to flags w/no breath, easy to wall) - evens stroke (fast to flags, easy to wall) 200 easy kick

Thursday at MAC LCM Nice to have Mr. Brundage join us today! 15 minute choice warm-up 3 x 300's @ 4:30 descend 1-3 4 x 50's @ 1:00 fast IM order 1 x 100 fast kick 3 x 300's @ 4:20 descend 1-3 4 x 100 IM's @ 2:00 1 x 100 fast kick 12 x 50's - 3 @ :40free/1 @ :50 stroke

Thursday at MAC LCM Nice to have Mr. Brundage join us today! It was a good one. Thanks, Paul. Now that Mesa has Skyline, your city really is too rich with quality pools. You need to get to know the Adventists in Scottsdale, airlift Kino and plop it down on some of their property here: maps.google.com/maps. There's an empty field begging for a bigger pool. That would make my life much easier!

It was a good one. Thanks, Paul. Now that Mesa has Skyline, your city really is too rich with quality pools. You need to get to know the Adventists in Scottsdale, airlift Kino and plop it down on some of their property here: maps.google.com/maps. There's an empty field begging for a bigger pool. That would make my life much easier! Better yet..sell your house in Scottsdale and clear enough to buy one 3 times bigger in Mesa, retire and come to any workout at either pool any time you want!!

Friday at MAC LCM "D" group 5:30am start today w/masters and senior kids 10 minute choice warm-up 6 x 50's swim @ :45 4 x 50's kick @ R:20 2 x 50's drill/swim by 25's @ R:20 Main #1 4 x 100's @ 1:15 1 x 400 @ 6:00 4 x 100's @ 1:20 1 x 400 @ 6:00 4 x 100's @ 1:25 1 x 400 @ 6:00 4 x 100's @ 1:30 1 x 400 @ 6:00 * Goal was to maintain same pace on all the 100's and descend the 400's 1-4 Main #2 6 x 50's @ :40 1 x 200 @ 3:00 6 x 50's @ :45 1 x 200 @ 3:00 6 x 50's @ :50 1 x 200 @ 3:00 6 x 50's @ :55 1 x 200 for time from a dive * Goal was to maintian same pace on all the 50's and descend the 200's 1-4 At this point it was 7:15am and after the hell week we put in basically everyone was toast and we didn't make it to round 3 (4 x 8 x 25's + 100 all kick) And yes...there was a sprint group doing LC with me and Laura had a large group of masters doing her SC workout....another 5 ring circus wit the Smiths!