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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)
  • Wednesday at MAC LCM 15 minute choice warm-up 4 x the following: 1 x 100IM @ 2:00 1 x 50 kick @ 1:00 1 x 200 free @ 3:00 (descend the 200's 1-4) 15 x 100's as follows 1-5 @ 1:40 (#2 & #4 stroke or IM) 6-10 @ 1:30 (#2 & #4 stroke or IM) 11-15 @ 1:20 (#2 & #4 stroke or IM) * No break between rounds ** Ok to use fins on last round of 5
  • Um, 100 IMs LCM? Correct, we do them all the time. There is a tile line that marks 25m on the bottom of the pool and we place cones on the deck marking the same.
  • Wednesday at MAC SCY 15 minute choice warm-up 8x the following 1 x 100 free on 1:20 1 x 50 stroke @ :50 3 x 500's @ 6:15 descend 1-3 (swim or pull) 8x the following: 1 x 50 choice @ :50 2 x 25's power kick @ :40
  • Friday at MAC SCY 15 minute choice warm-up 4 x 50's @ :50 descend to 200 race pace 4 x 25's underwater @ RI:30 4 x 100's @ 1:40 descend to 500 race pace 4 x 25's underwater @ RI:30 1 x FAST 150 easy 50 4 x 50's @ 1:00 stroke descend to 200 race pace 4 x 25's underwater @ RI:30 4 x 100's @ 1:50 stroke or IM descend 1-4 4 x 25's underwater @ RI:30 1 x FAST 100 stroke or IM easy 50 4 x 50's @ 1:10 kick w/fins descend 1-4 4 x 25's underwater w/fins @ RI:30 4 x 75's @ kick or swim @ 1:30 descend 1-4 4 x 25's underwater w/fins @ RI:30 1 x FAST 50 choice w/fins
  • Saturday at MAC LCM 10 minute choice warm-up 4 x (3 x 50's @ 1:00) #1 drill #2 swim #3 kick * Blocks of 3 in reverse IM order 8 x 100's free @ 1:25 (descend 1-4, 5-8) R1:00 1 x 400 pull w/snorkel R1:00 6 x 100's backstroke @ 1:35 (descend 1-3, 4-6) R1:00 1 x 400 pull w/snorkel R1:00 4 x 100's fly @ 1:45 (descend 1-4) R1:00 Kick 200 2/fins (15m underwater off each wall) R1:00 2 x 100's *** @ 1:55 (1 easy/1fast) R1:00 Kick 200 2/fins (15m underwater off each wall)
  • Wednesday at MAC SCY 15 minute choice warm-up 5 x 50's @ :50 (non-free) 1 x 500 @ 6:30 4 x 50's @ :45 (non-free) 1 x 500 @ 6:30 3 x 50's @ :40 (25 stroke/25 free) 1 x 500 @ 6:30 2 x 50's @ :35 1 x 500 @ 6:30 (OK to add paddles) 1 x 50 @ :30 (OK to add fins) 1 x 500 (OK fins and paddles) * No breaks ** Descend the 500's 1-5 6 x the following w/fins 1 x 50 kick choice @ 1:00 1 x 25 power kick @ 1:00
  • Friday at MAC LCM Welcome Kurt Dickson "slumming" over on the East side!! 15 minute choice warm-up 12 x 50's-4 rounds of the following: 1 @ 1:00 (kick) 1 @ :50 (stroke) 1 @ :40 (free) 6 x 100's-2 rounds of the following: 1 @ 2:00 (kick) 1 @ 1:40 (stroke) 1 @ 1:20 (free) Main 50 kick @ 1:30 1 x 100 (at 400 race pace) from a dive easy 50 50 kick @ 1:30 1 x 200 Fast broken :20 at the 100 (400 pace) easy 50 50 kick @ 1:30 1 x 300 Fast broken :15 at the 100 (400 pace) easy 50 50 kick @ 1:30 1 x 400 Fast broken :10 at the 100 (400 pace) easy 50 Match Races = 1 x 100 Fast choice of stroke, mano on mano or 3 at a time
  • Monday at MAC SCY 15 Minute Choice warm-up 400 (25 scull or drill/75 swim; change sculls, drills & strokes as desired) R1:00 4 x 100's @ R:20 (75 swim/25 kick) R1:00 4 x 50's @ 1:00 descend 1-4 option = reverse IM order) R1:00 4 x 100's pull @ 1:30 descend 1-4 R1:00 4 x 50's pull@ 1:00 (odds back, evens ***) R1:00 8 x 25's pull @ :30 (no breathers) R1:00 4 x 50's kick @ R:20 R1:00 16 x 25's "power kick" w/fins @ :30 R1:00 400 warm down (25 non-free/75 free)
  • Tuesday at MAC LCM 15 minute choice warm-up 30 x 100's @ 2:00 (2 long and smooth, 1 from a dive fast) - odds free, evens choice - "sprinter" option go 2 x 50's easy @ 2:00, 1 x 100 fast