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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 10minute choice warm up Welcome Bruno from Las Vegas! Distance/Mid D/IM Group 4 x (3 x 50's @ 1:00, 2 swim-build/1 kick) Main #1 500 free fast broken :10 at each 100 3 minutes easy 200 IM or stroke fast broken :10 at each 50 3 minutes easy 100 free fast broken :10 at each 25 R:30 fast 50 kick w/board no fins 3 minutes easy Main #2 * fins optional on no more than 2 of the efforts 400 IM fast broken :10 at each 50 3 minutes easy 200 free fast broken :10 at each 50 3 minutes easy 100 IM or stroke fast broken :10 at each 25 R:30 fast 50 kick Sprint Group 4 x 50's swim/build @ 1:00 3 x 50's kick/build @ 1:10 2 x 50's swim/strong @ :40 1 x 50 scull Main #1 8 x 50's @ 1:10 broken (25 fast swim from a dive, 25 easy kick) 4 minutes easy Main #2 8 x 75's @ 1:45 (25 fast kick w/board no fins, 50 easy swim) 4 minutes easy Main #3 8 x 25's w/fins @ your own send off as follows: - 25 fast swim - 25 underwater
  • Fast Friggin Friday at MAC SCY All groups warm up together: 4 x 50's IM order @ R:10 (25 drill/25 swim) 4 x 50's IM order @ R:10 (25 swim/25 kick) 4 x 50's IM order @ 1:00 build Sprint/IM/stroke group 10 x FAST swim or kick from a dive, choice of distance (no gear) leaving every 3 minutes. So 25's, 50's, 100's etc. Mix and match as you like! 500 easy pull w/snorkel Middle Distance/Distance Group: Main #1 8 x 25's @ 100 race pace @ :45 + 1000 swim or pull active recovery (get 500 split) Main #2 8 x 25's @ 100 fast kick (board, no fins) @ :45 + 500 swim or pull faster than 500 split on 1000 Main #3 8 x 25's active recovery swim or pull @ :30 + 200 swim (no gear) for time from a dive Main #4 8 x 25's recovery (odds swim, evens kick) @ R:10 + 100 swim (fins optional) for time from a dive
  • Tuesday at MAC SCY 5 minute choice warm up 4 x the following 3 x 50's @ :50 descend 1-3 (choice of stroke) 1 x 100 @ 1:30 (descend 1-4 through the 4 rounds) Main #1 3 x RACE pace broken 200's @ R: 10:00 #1 = 100 R:20 + 100 #2 = 50 R:10 + 100 R:10 + 50 #3 = 50 R:10 + 50 R:10 + 50 R:10 + 50 Easy 200 kick Main #2 8 x FAST 25's w/fins @ 1:00 (odds swim, evens kick)
  • Saturday at MAC SCY WU 300 swim every 4th length kick R:10 200 IM (25 drill/25 swim) R:10 100 kick no fins/no board (3-5 SDKs off walls) R:10 50 scull R:10 8 x 25's build @:30 Main #1 4 x the following 50 kick @:50 (no fins, board optional) 50 swim (non free) @:40 50 swim (free) @:30 * Note this was the fastest group, next lanes we're 1:00, :50, :40 Recovery 300 swim or pull every 4th length back or *** R:10 200 swim or pull (50 free/50 non-free) R:10 100 swim IM drill Main #2 4 x the following 100 kick @2:00 (no fins, board optional) 100 swim (non free) @1:30 100 swim (free) @1:00 * Note this was the fastest group, next lanes we're 2:00, 1:40, 1:10 Easy 10 10 x FAST 25's @ 1:00 "cross-swim" (all from the blocks or running dive with push-up's, squats, lunges, etc. between each swim)
  • Sunday at MAC SCY Leg day! WU 300 swim every 4th length kick R:10 200 IM (25 drill/25 swim) R:10 100 kick no fins/no board (3-5 SDKs off walls) R:10 50 scull R:10 8 x 25's build @:30 Main 4 x (3 x 25's fast kick w/board (except backstroke), no fins @:40 three of each stroke IM order) 300 swim or pull active recovery 2 x (2 x 50's fast kick w/board (except backstroke), no fins @1:00 two of each stroke IM order) 400 swim or pull active recovery 4 x fast 100's kick w/fins (except breaststroke) IM order, board optional @R:20 500 swim or pull active recovery 400 fast kick board and or fins optional, choice of stroke(s)
  • Tuesday at MAC SCY WU 300 swim every 4th length kick R:10 200 IM (25 drill/25 swim) R:10 100 kick no fins/no board (3-5 SDKs off walls) R:10 50 scull R:10 8 x 25's build @:30 Distance/Stroke/IM Group Main 4 x the following: 4 x 50's FAST swim @1:00 1 x 500 swim or pull active recovery @7:00 Sprint Group Main #1 4 x the following: 4 x FAST 25's swim @1:00 1 x 200 swim or pull active recovery Main #2 4 x 50's FAST kick w/fins (breaststrokers no fins, kick breaststroke w/board) no board @1:20 (15m underwater off each wall)
  • Tuesday at MAC SCY WU 300 swim every 4th length kick R:10 200 IM (25 drill/25 swim) R:10 100 kick no fins/no board (3-5 SDKs off walls) R:10 50 scull R:10 8 x 25's build @:30 Main #1 4x the following (4 stroke options): 2 x 25's drill/build @:40 1 x FAST 50 swim from a dive @1:00 1 x FAST 50 kick w/board (same kick as stroke swam, no fins, no board for backstroke) @1:20 1 x easy 100 swim @2:00 Main #2 Distance group 1000 swim or pull at moderate effort Main #2 Sprint/IM/Stroke groups 8 x 75's swim or pull @R:10 active recovery (25 back or ***/75 free) Main #3 All Groups 4-8 25's w/fins: fats kick to 15m, 2-3 fast strokes, easy swim to wall (on own rest interval)
  • Sunday at MAC SCY "sprinters stay home" 5 minute choice warm-up WU#2 4 x (3 x 50's @R:10: 1 free, 1 stroke, 1 kick) Main 1 x 400IM (25 drill/50 swim build/25 kick by each 100) 8 x 50's @:40 swim or pull, strong consistent pace on all 1 x 400IM (50 swim build/50 kick) 6 x 100's @1:10 swim or pull, strong consistent pace on all 1 x 400 IM kick (no fins) 4 x 200's @2:20 swim or pull, strong consistent pace on all 1 x FAST 400IM swim w/fins
  • Sunday at MAC SCY 5 minute choice arm up WU#2 4 x 75s @R:10 reverse IM order (25 drill/25 swim/25 kick) 2 x (3 x 50's @1:00 IM switch, #1 fly/back, #2 back/***, #3 ***/free) 8 x 25's swim/build @:30 (2 of each stroke, IM order) Main #1 4 x the following: 1 x 200IM @3:00 (build each 50, focus on speed in/out of turn) 1 x 200 Free @2:40 (descend 1-4) 4 x 25's fast kick @ :40 (fly rd#1, back rd#2, *** rd#3, free erd#4) Main #2 16 x 25's swim w/fins - odds fast @:20 - evens easy max of 3 breaths @:40 10 minute social kick
  • Wednesday at MAC SCY Distance group WU 4 x 50's build @:50 3 x 50's descend @:45 2 x 50's build @:40 1 x 50 fast @:35 Main #1 4 x the following: (rd#1 1:20 base, #2 1:15, #3 1:10, #4 kick w/fins, no board on R:10 1 x 300 swim (rd#1 1:20 base, #2 1:15, #3 1:10, #4 kick w/fins, no board on R:10) 1 x 200 swim 1 x 100 swim 1 x 50 swim 1 x 50 kick @1:30 Main #2 6 x the following (w/fins) 1 x 25 fast swim @:20 1 x 25 fast SDK @:40 Stroke/IM/sprint group WU 4 x 50's @R:10 (25 drill/25 swim) 4 x 50's @R:10 (25 swim/25 kick) 4 x 50's @1:00 swim/build Main #1 4 x the following (focus on speed in and out of turn) 1 x 75 @1:20 (25 fly,25/back. 25 ***) 1 x 75 @1:20 (25 back, 25 ***, 25 free) Main #2 16 x 25's fast kick @:40 (board optional, no fins, prioritize primary and secondary stroke or IM order) Main #3 300 pull (25 ***/75 free) 200 pull (free, negative split) 100 pull (25 back, 75 free) 50 pull choice/fast Main #4 4 x the following (w/fins) 1 x 25 fast swim @:20 1 x 25 fast SDK @:40