Tall Pauls Favorite Workouts and/or Sets

I coached this morning at Cactus. We had two groups today, one of the regulars is a St. Olaf grad and he does an annual tribute workout: After warm up 60 x 25's fly/no breathers @ 1:00 After each each block of 10 one of the group has to climb up on the blocks and sing the St. Olaf fight song...which was VERY entertaining for the 100+ age group divers and their parents on deck for a competition! For the rest of the team it was a middle distance day...90 minute...SCY. I want to thank Chris as I "poached" a set from a workout he posted on JM's thread, Warm Up: 300 swim 200 pull 100 kick 50 scull Main set #1 1 x 300 @ 4:00 negative split 2 x 200's @ 2:40 (#1 cruise/#2 fast) 3 x 150's @ 2:00 (#1 50 fast/100 easy, #2 100 fast/50 easy, #3 fast) 5 x 100's @ 1:20 best average 100 easy Main set #2 11 x (3 x 50's @ 1:00) as follows: #1 cruise #2 200 pace #3 fast from a dive 100 easy 4 x power kicks @ 1:00

I coached this morning at Cactus. Main set #1 1 x 300 @ 4:00 negative split 2 x 200's @ 2:40 (#1 cruise/#2 fast) 3 x 150's @ 2:00 (#1 50 fast/100 easy, #2 100 fast/50 easy, #3 fast) 5 x 100's @ 1:20 best average 100 easy Main set #2 11 x (3 x 50's @ 1:00) as follows: #1 cruise #2 200 pace #3 fast 100 easy 4 x power kicks @ 1:00 This was a lot harder than it looks on "paper" ... the killer was diving each of the fast 50s. I'm glad I'm taking the rest of the weekend off ... and kicking back tonight to watch the #1 Longhorns (hopefully) defeat Missouri. I just feel so bad for the football team to have to endure so many #1 tower lighting ceremonies in Austin for the swim team ... they deserve another.

60 x 25's fly/no breathers @ 1:00 :eek: :eek: :eek: :eek: :eek: Oh.......My........Lord........ That is a lactic acid set from hell there. Sure the first 20 or so go by pretty smooth but after that.......

Swam the Sunday workout at Brophy with Coach Rankin. SCY Optional 30 minute warm up Main set #1 3x the following: 200IM @ 3:45 (25kick/25 swim) 100 @ 2:00 50 3 x 3 (3 strokes/6 kicks)/50 catcu up free 4 x 25's @ :30 descend 1-4 Main set #2 6 x 400's #1 @ 5:30 #2 @ 5:15 #3 @ 5:00 repeat 9 minute kick; 50 free/50 stroke 16 x 25's @ :25 stroke 16 x 25's @ :20 free And for the record I sucked and bailed on most of the workout!

Monday noon workout at Brophy w/Coach Rankin SCY Open 20 minute warm up 8 x 50's @ :50 6x the following: 4 x 100's 200 back recovery Round #1 @ 1:35 #2 @ 1:30 #3 @ 1:25 #4 @ 1:20 #5 @ 1:15 #6 @ 1:10

Swam this morning with Coach Vic and the Las Vegas Masters team. SCY 15 minute choice warm up Swam a series of drills for a total of about 300 yards Swim 100 @ 1:20 200 @ 2:40 300 @ 4:00 400 @ 5:20 500 Swim 5 x 100's descend 1-5 on coaches "go" (about 2:00) 400IM recover 300 swim fast 200IM recover 100 swim fast Kick 6 x 50's @ coaches "go" (about 1:10) Note; saw a few "old dogs" a few lanes down. Sam Franklin & Keith Dennison

Laura and I got a little altitude training in this morning with Coach Liz Hobbs at Northern Arizona University. SCM 15 minute choice warm up 4 x 50's @ 10 sec rest 25 drill/25 swim 4 x 50's kick @ 10 sec rest 25 easy/25 fast 4 x 25 swim @ 10 sec rest descend 1-4 Swim 5x the following 3 x 100's swim @ 1:30 1 x 100 kick @ 2:15 Pull 2x the following 200 @ 3:00 4 x 50's @ :50 descend 1-4

** The interview with UT coach Kim Bracken (the men's and women's team did this workout together for the first time in years) questioned the hard intervals and her reply was that a lot of folks would not make the interval but had the easy 50 to roll into...in her opinion it was important psychologically for the swimmers who didn't make the interval(s) to be doing the set with swimmers that did so in a sense they could see first hand it was attainable with hard work. I also think it's great to try intervals that seem "impossible" at first blush once in a while. Lots of the time you really can make them and it gives you added confidence. Complacency in training is never a good thing!

I coached the Saturday morning workout at Cactus today. SCY Warm-up 400 choice (75 swim/25 kick) 4 x 100 IM's reverse order @ 1:45 400 pull breath left side down/right side back 8 x 50's @ :40 I had a different Main set planned but after seeing Patrick show up had a change in plans...given his beloved Texas Longhorns sitting atop the college football standings I told the group we would swim the UT set that was posted recently on YouTube: 3 rounds of the following 3 x 100's @ 1:10 (no descending, fast as possible on the first one then hang on) 1 x 50 @ 1:30 300IM @ 4:00 fast (UT went on 3:20 so I was "nice" here) 1 x 50 @ 1:30 * No break between each of the 3 rounds other than the 50 @ 1:30 ** The interview with UT coach Kim Bracken (the men's and women's team did this workout together for the first time in years) questioned the hard intervals and her reply was that a lot of folks would not make the interval but had the easy 50 to roll into...in her opinion it was important psychologically for the swimmers who didn't make the interval(s) to be doing the set with swimmers that did so in a sense they could see first hand it was attainable with hard work. Kick 400IM 25 cruise/25 fast 4 x 25's underwater @ 15 seconds rest 4200

Swam the Sunday workout at Brophy with Coach Rankin SCY 20 minute choice warm-up 4 x 50's kick @ 1:00 4 x 50's drill @ :55 4 x 50's stroke or IM @ :50 4 x 50's free @ :45 Main Set 24 x 100's or 75's @ 1:30 every 3rd fast 6 minute "social" kick 16 x 25's kick @ :35 descend 1-4 4 x 200's @ 3:30 (100 back/100 *** w/pull buoy)