Tall Pauls Favorite Workouts and/or Sets

Swam with Brophy's Sunday group, Coach Rankin on deck. 20 minute open warm-up SCY 9 x 100's @ 2:00 as follows #1 kick #2 swim-choice #3 drill Main Set #1 3x thru the following: 1 x 150 @ 2:20 cruise/good technique 6 x 50's @ :40 1-5 smooth, #6 fast * Take extra :40 between each round Main Set #2 2x thru the following: 8 x 25's @ :30 stroke/strong 1 x 100 @ 1:45 stroke or IM 4 x 25's @ :30 descend 1-4 1 x 50 FAST @ 1:00 1 x 50 smooth 25 free/25 scull @ 2:00 Warm down 6 x 100's @ 1:30 smooth/technique 1 x 50

I coached the cactus group this morning: SCY Warm-up: 400 (25s/25k/25s/25scull) Set #1 4 x (4 x 25's @ :30) as follows * reverse IM order, first "block fo 4 is free, next is ***....) #1 = easy to fast #2 = fast to easy #3 = all easy #4 = all fast Main set 4 x (1 x 200, 1 x 100, 1 x 100, 1 x 50) as follows Round #1 200 fast swim 100 fast kick 100 cruise 100IM 50 cruise no breather Round #2 200 cruise w/minimum amount of breaths possible 100 fast swim 100 fast kick 50 cruise IM Round #3 200 cruise IM 100 cruise minimum breaths 100 fast swim 50 fast kick Round #4 200 fast kick 100 cruise IM 100 minimum breaths 50 fast swim * no interval, rest is about two minutes after each effort (full recovery)

Thanks for the workouts, have adapted "Tall Pauls Favorite Workout" for my current level, will be cranking it up each Sunday until I get'r done. 500 warm/up, every fourth length drill 400 pull, 6 x 100 on 1:25, EZ 100, 400 IM (5:29), Ez 100 400 Pull, 5 x 100 on 1:20, EZ 100, 200 IM (2:39), EZ 100 400 Pull, 4 x 100 on 1:15, EZ 100, EZ 200 IM, EZ 100 400 Pull, Free/Back by 50's, 100 C/D 5100 Total

Coached the Wednesday morning Cactus workout: Warm up 2 x (3 x 100 @ :20 sec rest) #1 free #2 IM #3 kick repeat Warm up set #2 6 x 75's @ 1:40 broken :10 at the 50 *50 build-25 fast no breath Main set 4 x (1 x 50 @ 1:30, 1 x 100 @ 2:30, 1 x 200 @ 3:30) as follows: Round #1 (free) 50 smooth/3 breaths or less per length 100 @ 90% 200 @ 100% 100 easy Round #2 200 smooth/technique emphasis w/3 breaths per length or less 50 @ 90% 100 @ 100% 100 easy Round #3 100 smooth/technique emphasis w/3 breaths per length or less 200 negative split 50 @ 100% 100 easy Round #4 50, 100 & 200 all fast * after round #1 swimmers had to swim one of the next 3 rounds IM or stroke but did not know what each round was going to be 400 pull warm down

This mornings workout in Scottsdale: SCY 500 warm-up 16 x 50's - odds stroke @ 1:00 - evens free @ :45 4 x (4 x 25's @ :40) "Variables" #1 easy to fast #2 fast to easy #3 easy #4 fast * Done in blocks of 4 IM order Main 8 x 100's @ 2:30 1-4 = 55yds race pace/45 yards cruise w-perfect technique 5-8 = 45 yards cruise w-perfect technique/55 race pace *an equal amount of emphasis (and the hard part) is on maintaining the form and stroke count on the cruise part. Main #2 3 x 50's @ 1:30 best average 100 easy Main #3 100 fast for time

Laura swam at Brophy this morning and i really liked the workout mark gave them: SCM Warm-up 3 x (4 x 75's-4 free @ 1:30, 4 stroke @ 1:40, 4 free @ 1:30) #1 swim #2 kick #3 drill #4 swim 2 x (4 x 50's @ 1:00) - descend 1-4/5-8 400 for time 4 x 50's recovery @ :15 sec rest 200 for time 150 recovery Kick 1 x 100 fast/25 easy, 1 x 75 fast/25 easy, 1 x 50 fast/25 easy, 1 x 25 fast/25 easy (30 sec rest between each rep) 100 for time

Coached the morning workout at Cactus. SCY "D Day" Warm up 400 (4 x 25s/25k/25s/25scull) 8 x 50's - 1 & 2 @ :55 - 3 & 4 @ :50 - 5 & 6 @ :45 - 7 & 8 @ :40 Main #1 Broken 1650- 15 seconds at 11 lengths, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 200 easy kick Main #2 800 Team pursuit -4 swimmers per lane with lead switch every 100. Lane 5 got a :35 head start of lane 6 with a starbucks to the winning lane (6 won by :30). 150 easy kick Main #3 400 fast/negative split 100 kick for time

Definitely sounds like some good work; my swimmers always complain "IM's are meant to be swam in IM Order" when we do reverse IM sets. I love running those workouts!

Coached the morning workout at Cactus. SCY "D Day" ... Main #1 Broken 1650- 15 seconds at 11 lengths, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 .... Main #2 800 Team pursuit -4 swimmers per lane with lead switch every 100. Lane 5 got a :35 head start of lane 6 with a starbucks to the winning lane (6 won by :30). Paul, I have NEVER been happier to be in New Jersey than this week. Keep on torturing the folks at Cactus this week and up the intensity a bit, man. You call this hell week?? How about 2 x 1650 and maybe a 2K team pursuit? Of course, I might have been persuaded to push hard for some starbucks. P.S. I'll be back next Tuesday for Laura's "yoga swimming Tuesday":)

Day 2 of "hell week"....I'm coaching all morning workouts this week at cactus and started putting the hammer down with yesterdays 'D" day. Today = aerobic/stroke day Warm up - 10 minutes choice 2 x (4 x 75's reverse IM order, 25k/25d/25s @ 1:30) Main 2 x (3 x 400 IM's @ 7:00) cycle twice thru as follows: #1 = 4 x 100IM 10 sec between each 100 #2 = 2 x 200IM 15 sec between the 200's #3 = 1 x 400IM 400 pull or 300 kick or combination warm down