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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)
  • Tuesday at MAC SCY 5 minute choice warm 4 x (3 x 50s @ :30) descend 1-3, at least one round of 3 non-free R:60 4 x 50's far kick on :50 R:60 3 x 200's w/buoy only on R:10, active recovery, moderate descend 12 x 25's kick (no fins) on R:10 R:60 4 x 50's all out from a dive @ 3:00 R:60 3 x 200s w/paddles only @ R:10, active recovery, moderate descend 12 x 25s @ R:10 odds scull or drill, evens easy swim R:60 4 x 50's @ :40 strong pace R:60 1 x 200 swim for time choice of stroke R:30 1 x 200 fast kick w/fins R:30 1 x 200 fast swim w/fins and paddles
  • Wednesday at MAC SCY 5 minute choice warm up 6 x 75's @ 1:20 (50 swim build/25 power kick) Main #1 4 x 100's @ 1:30 (aerobic/active recovery for entire set) 1 x broken 200 R:10 at each 50 (After each broken 200 regroup lane with no more than 45 seconds extra rest) 3 x 100's @ 1:30 1 x broken 200 R:10 at each 50 2 x 100's @ 1:30 1 x broken 200 R:10 at each 50 (this 200 is stroke or IM) 1 x 100 R:10 1 x 100 easy kick Main #2 repeat above set in reverse order (start with one x 100 @ 1:30, then broken swim, then two 100s) and do broken 100s with same rest instead of 200s. The last broken 100 is stroke or IM but not the same as the last broken 200 The final round of 4 x 100s is pull @1:20 R1:00 Fast 100 kick w/fins R:10, fast 100 swim with fins and paddles
  • Wednesday at MAC SCY 5 minute choice warm-up 4x the following /fins (emphasis underwater kicks) 3 x 25's kick @ :30 1 x 75 swim/build @ 1:15 easy 50 kick/swim Main #1 2x the following w/no break between rounds 3 x 200's @ 3:00 descent 1-3 (#3 at about 1000 race pace) easy 50 kick/swim Main #2 2x the following w/no break between rounds 3 x 100's @ 1:30 descend 1-3 (#3 at about 500 race pace 2 x 25's @ :30 swim/max effort 1 x 50 @ 1:00 swim/choice @ 200 race pace easy 50 kick/swim 200 dolphin kick for time w/board/no fins (one arm stroke max into walls, OK to do flip turns)
  • Wednesday at MAC SCY warm-up 4 x (3 x 50's done as one drill, one swim, one kick all @1:00 reverse IM order) Main #1 3 x (3 x 100's done as two free/build @1:20, one stroke or IM fast transitions @1:40) Main #2 2 x (3 x 200's) - Distance group went Rd#1 descending @2:40, Rd#2 @2:30 best average - IM group went two free @2:40/one IM or stroke @3:00 Main #3 - Distance group = 3 x 300's best average swim w/fins and paddles #1 @4:00, #2 @3:50 #3 @3:40 - IM group = 4 x (3 x 50's = #1 kick @1:00, #2 non-free build @:50, #3 fast free @:40) Main #4 - "D" group = 500 for time - IM group = 4 x (3 x 25's = #1 @:30 power kick, #2 @:30 swim/non-free build, #3 swim fast/free @:20
  • Wednesday at MAC SCY 5 minute choice warm-up 5 x 100's @ R:10 #1 = IM drill #2 = swim/build to 500 pace #3 = IM swim w/fast transitions #4 = swim/build to 200 pace #5 kick Main #1 10 x 100's swim on base +10 descend 11-5, 6-10 (group one was 1:20) Option "A" do first length non-free 1/2 way out and back easy kick/easy backstroke Main #2 10 x 100's swim on base (group one was 1:10) Option "A" do first length non-free, option "B" go base -5 1/2 way out and back easy kick/easy backstroke Main #3 10 x 100's pull on base +5 descend 1-5, 6-10 (group one was 1:15) Option "A" stay on base, Option "B" to go base -5 1/2 way out and back easy kick/easy backstroke Main #4 5 x 100's swim w/fins and paddles, best average on fastest interval possible...goal to challenge beyond comfort zone knowing they probably would not make all 5..if they missed an interval DO NOT swim the rest straight through doing flip turns, always stop for 1-2 seconds and check time :bow: Main #5 4 x (4 x 25's) swim/fly as follows: #1 @ :35 cruise #2 @ :30 descend 1-4 #3 @ :25 build #4 @ :20 best average Sprint group, warmed up, did some 25's, social kick, more 25's, told jokes, mocked the "D" group went early to locker room to monopolize showers and ensure "D" group had to wait! :bitching:
  • Wednesday at MAC SCY 10 minute choice warm-up 4 x 100's free @ 1:30 (25 build/75 swim on each 100) 1 x 400 (25 fly build, 75 smooth free) R1:00 6 x 100's free odds free @ 1:30, evens 25 fly build/75 free @ 1:30 1 x 400 pull, negative split R1:00 8 x 100's free odds free @ 1:20, evens 25 fly build/75 free @1:30 1 x 400 kick, strong effort R1:00 10 x 100's @ 1:15 best average...animal option was 1:10 and OK to wear fins and/or paddles R2:00 10 x 25's fast @ :20 w/ fins and paddles
  • Tuesday at MAC SCY 15 minute choice warm up "D" Group 8 x the following: 3 x 50's @ 1:00 (swim, kick or pull) 1 x 300 fast (best average) @ 4:00 * Last 3 rounds with fins and/or paddles (no buoy) "Sprint" group 8 x 50's @ 1:00 kick * 2 of each stroke, IM order, odds easy, evens fast easy 100 IM drill and/or swim 8 x 50's @ 1:00 swim * 2 of each stroke, IM order, odds easy, evens fast easy 200 IM drill and/or swim 8 x 25's @ :35 FAST * short axis strokes only (fly and/or ***) easy 300 swim, kick and/or pull 8 x 25's @ :35 FAST * long axis strokes only (free and/or back) easy 400 swim, kick and/or pull 8 x 25's @ :35 FAST KICK * 2 of each stroke, IM order easy 50 2 x the following w/ fins 2 x 25's fast swim @ :30 1 x 50 fast kick @ 1:00 2 x 25's fast kick @ :30 1 x 50 fast swim @ 1:00
  • Whoop ass Wednesday at MAC! 5 minute choice warm-up 4 x 200's @ 3:00 descend 1-4 Main #1 6 x (2 x 50's active recovery @ :45, 1 x 100 at 500 race pace @ 1:15) easy 50 Main #2 6 x (1 x 50's @ 500 race pace @ :50, 1 x 100 active recovery @ 1:20) easy 50 Main #3 6 x 100's @ 500 race pace @ 1:25 easy 50 Main #4 6 x 50's fast kick w/fins @ :40 6 x 50's fast swim w/fins and paddles @ :40
  • Friday at MAC SCY 10 minute choice warm up WU Set #1 4 x 50/s swim @ 1:00 reverse IM order, done 25 drill/25swim 4 x 50's kick @ 1:00, reverse IM order/build (board and fins optional) 1 x 200 swim/negative split to 500 race pace effort/speed WU Set #2 4 x 50/s swim @ :45 descend 1-4 4 x 50's kick @ 1:00, no board or fins 1 x 100 swim/build to 200 race pace effort/speed WU Set #3 4 x 50/s swim @ 1:00 IM switch, fast in and out of turn 4 x 50's fast kick w/fins @ :45, board optional 1 x 50 swim/fast w/fins Main #1 4 x 25's swim from a dive at 100 race pace @:45 4 x 25's fast kick/no fins @ :45 easy 50 Main #2 3 x 25's swim/fast w/fins @:45 3 x 25's fast kick/w fins @ :45 Main #3 4 x 25's swim/fast w/fins and paddles @:45 Main #4 2 x fast 25's kick/no fins or board from a dive @ :45
  • Former Member
    Former Member
    I can't be doing with 25s, a couple of 50s and a bit of kicking. Here's a session I did 10 days ago. No warm-up - straight into it. 40 x 200m freestyle going on 3:30.00. I was bored to tears after the first 5.