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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)
  • Friday at MAC SCY A bit of a change for my group as this is usually a sprint day...Laura ran the spring group and my swimmers went a bit harder!... Trust me when I tell you that you don't want to arrive and use that 12 x 200 set for warmup! Thanks, Paul, it was a good one. Loved the smack down by the 16 year old on the 200 from the blocks ... makes an old guy feel great :(
  • Monday at MAC 10 minute choice warm-up 4 x 300's @ 4:30 #1 dial in stroke count (focus on all 4 is DPS) #2 build by 100's (to 1650 race pace) #3 ascend by 100's starting at same pace as last 100 on #3 #4 hold 1650 race pace for 300 8 x 50's kick @ 1:00 Repeat pattern of the 4 x 300's but change interval to 4:00, use fins/paddles/snorkels and work off 1000 race pace 4 x 100's kick w/fins @ 2:00 build 4 x 100's @ 1:30 IM order 4 x 50's kick @ 1:00 IM order 4 x 50's @ :45 IM order 8 x 25's underwater w/fins @ :40
  • Wednesday at MAC 10 minute choice warm-up 2x the folllowing: 1 x 400IM/stroke @ 6:00 1 x 100 free @ 1:15 1 x 200IM/stroke @ 3:00 1 x 200 free @ 2:30 1 x 100IM/stroke @ 1:30 1 x 500 free R:1:00 repeat * First round descend the IM's/stroke to 200 race pace on the last 100 and ascend the free starting at 200 race pace. Round #2 reverse. easy 100 4 x (3 x 100's pull) done in cycles of #1 @ 1:15 #2 @ 1:10 #3 @ 1:05 easy 50 4 x (3 x 50's kick) done in cycles of #1 @ 1:10 #2 @ 1:00 #3 @ :50 easy 50 12 x 25's underwater @ :40
  • 15 minute choice warm-up 4 x (3 x 50's @ 1:10 IM) "cycle 3" IM order (#1 - DPS, #2 "rev" w/fists, #3 find the middle grounf for DPS/SR) 8 x 50's kick build @ 1:10 (2 rounds of IM order) 4 x 50's swim @ 1:00 descend 1-4 easy 100 4 x 100's fast from a dive @ 6:00 400 pull w/snorkel warm-down
  • 15 minute choice warm-up 1000 @ 13:00 (descend by 250's) 4 x 250's - Carnivore option = 200fly R:10, 50 fly kick R:20, 200back R:10, 50 back kick R:20, 200 *** R:10, 50 *** kick R:20, 200 free R:10, 50 free kick R: 1:00 - Vegitarian option = 200IM R:10, 50 fly kick R:20, 200IM R:10, 50 back kick R:20, 200IM R:10, 50 *** kick R:20, 200IM R:10, 50 free kick R: 1:00 - AARP option = 4 x 200build R:10, 50 fast swim @ 3:15 R: 1:00 1 x 500 fast broen :15 at the 250 R 1:00 1 x 1000 fast w/fins and paddles broken :10 at each 250 R: 1:00 1 x 1000IM
  • Taper time! Won't be posting till first week of April when we start long course season!
  • Lots of longer/aerobic swims and kicking coming the next two weeks! 15 minute choice warm-up 1000 swim w/fins - 25 streamline/underwater kick/175 swim (descend by 200's) 12 x 50's w/fins build @ 1:10 - odds over/under (open turn) - evens under/over (open turn) 8 x 25's w/fins - 2 of each stroke/build (breaststroke done w/fly kick) 1000 pull w/snorkel - 25 breaststroke/175 swim (descend by 200's) 12 x 50's @ 1:10 - 2 of each stroke/build all w/Tennessee turns 8 x 25's w/"naked paddles" (no straps or grabbing sides of paddles) - odds scull - evens breaststroke
  • Tuesaday at MAC SCY 15 minute choice warm-up 8 x 75's @ 1:30 - 25 drill/25 kick/25 swim-build to 90% 300 swim or pull w/snorkel 4 x 50's @ 2:00 fast kick 8 x 25's @ 1:00 - all out/no breath to 15m/easy to wall 300 swim or pull w/snorkel 4 x 50's fast from a dive @ 2:00 8 x 25's @ 1:00 fast kick
  • Wednesday at MAC LCM 15 minute choice warm-up 3 x 400's descend @ 1:20/1:30 or 1:40 base 6 x 50's kick @ 1:10 2 x 400's on same base (#1 staring #1 = 100's @ base) 6 x 50's kick @ 1:10 1 x 400 swam as 8 x 50's on base (:40/:45 or :50) 6 x 50's kick @ 1:10 1 x 400 fast w/fins (and paddles)