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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

    Distance Group

    WO = 5 x 100's choice of strokes @R:10

    Main: 4 x 8''s @R1:00

    #1 fartlek no gear

    #2 fast, broken R:10 at the 100 no gear

    #3 fast, broken R:10 at the 200 choice of gear

    #4 fast choice of gear

    Middle Distance & Stroke groups WU

    4 x 50's build, reverse IM order @1:00

    4 x 25's variable @R:30

    3 x 50's free, descend 1-3 @R:50

    4 x 25's variable @R:30

    2 x 50's power kick @R:10

    4 x 25's variable @R:30

    easy 50 choice

    Middle Distance Main 4x the following:

    3 x 50's best average @R1:00 

    1 x fast 200 kick (of the stroke you swam)

    R1:00

    Sprint Main set 4x the following:

    4 x fast 25's @1:00

    1 x fast 100 kick (of the stroke you swam)

    R1:00

  • Saturday at MAC

    SCY

    5 minute choice warm up

    8x 25s build @R:30 + 4x 25's kick @R:40 + 2x 25s FAST @R:20 

    Main #1

    4 x (1x 100IM fast turns + 2x 100s free smooth w/4sdk off each wall & consistent stroke count)

    Main #2 

    8 x "donut hole" 200s (75 free at E2 rest 5 + 50 tempo kick rest 5 + 75 free at E2)

    WD 

    4x 100s (25 scull w/board rest 5, 25 free "rudder drill" w/board rest 5, 25 back "rudder drill" w/board rest 5, 25 kick)

  • Tuesday at MAC-SCY

    all groups 5 minute choice WU

    Distance Group

    4 x 50's build @1:00 RIO + 4 x 50's descend 1-4 @:50 + 4 x 50's pace @:40

    1 x 500 "Fox Hunt" (slowest person in lane goes first, next person 10 behind, last person 10 behind. Goal is to catch the person in front AND to not get caught

    5 x 100's recover/pull 1:30 

    10 x 25's easy, odds half kick, half back, evens easy free

    FAST broken 200 from a dive, 10 seconds break at each 50

    10 x 50's easy kick, 5 w/board & snorkel, no fins. 5 w/fins on back  

    Sprint Group 

    3 x 50's build @1:00 + 3 x 50's kick @R:15 + 3 x 50's IM switch 

    10 x 25s FAST swim, no gear @1:00 odds from a dive  

    8 x 75's pull w/snorkel, active recovery 

    10 x 25's FAST swim and/or kick @1:00

     400 (25 scull w/board, 25 back rudder drill, 25 free rudder drill, 25 kick)

  • in reply to Paul Smith

    NOT A TRUE SPRINT workout - go and give this to a 400m dash runner -  hey in between your 100m dash runs where you won't get enough rest go run 8x300 for "recovery" - NOBODY in this world could do these that's at max speed and that is the entire purpose of sprints 

  • Paul, will you please start a new thread?  Thanks to this FRUSTRATING new format, I gave up scrolling through the entire thread to see your latest posts.  I really do miss the former Discussion Forums where the most recent post appeared first!

  • Wednesday at MAC - SCY

    5 minute choice WU

    4 x 50s @1:00 build RIMO, +3 x 50s free @:50 descend 1-3, + 2 x 50s kick @:R:10, + 1 x 50 scull

    10 x 25s Fartlek @:30 

    Main = “Norwegian 4 x 4”:

    4 x (4 minutes at 85% max heart rate + 3 minutes recovery”

     WD:

    4 x (3 x 25s on your own sendoff w/fins): #1 no breath free, #2 backstroke W/7 SDKs, #3 underwater) all done at very slow, very relaxed effort! 

  • in reply to Paul Smith

    On second thought, never mind.  I couldn't do these intervals if you paid me! Grimacing

  • in reply to Elaine Krugman

    Hi Elaine, I always posted the fastest groups intervals and then we generally have lanes that progressively offer more rest ending with sets where we don't have a fixed interval time but rather have people take 5, 10, 20 seconds etc between each swim.

  • Friday at MAC - SCY

    WU all groups: 300 swim/100 kick/200 pull

    Distance Group: 

    4x 25's build @:30 IM order + 4x 25s descend 1-4 @:25 free + 4x @:20 hold pace + 4x 25's kick @R:20 on back, arms at side 

    Main: FAST broken 1650 (11 lengths @R:10, 10 lengths @R:10, then 9 lengths.....down to 1 = 1650 with 1:40 seconds total rest. Note, start from a dive, all swims until final 25 are to the feet, finish final 25 with hand touch. 

    4x 25s @R:20 easy kick w/board + 4x 25's @R:20 scull + 4x 25s @R:20 underwater kick w/fins + 4 x 25's @:45 FAST swim w/fins and paddles

    Stroke/sprint group

    4x 50's @1:00 build IMO + 3x 50's @:50 free descend 1-3 + 2x 50's @R:20 power kick  + 1 x 50 scull 

    Main: 4 x 75's @4:00 FAST (close to 200 pace) swim with fins + 4 x 50's @3:00 FAST (a little fast than 200 pace) swim or kick + 4 x 25's FAST (100 pace or better) @1:00 swim or kick   

  • in reply to Erik Hochstein

    your 400m dash runners are not sitting in 78 degree water in an outdoor pool with air temp of 55 freezing to death if they sit on the wall for more than a minute....so we call this a sprint workout