Tall Pauls Favorite Workouts and/or Sets

Where's the speed work here?:dunno: I think you guys have been having us on about all this focus on race paced training! ;) That looks pretty much like aerobic training to me! I am beginning to think Jazz is the only purist here! (Although, even he did a 900 yard workout today)! I think Paul said this was "base building" month? And then there was "hell" week. Is that like "boot camp" for kids? It's hard to do race pace training all the time, especially after a big meet. A little aerobic or technique work can be a nice mental break. Or perhaps Paul is just lazy. :angel:

I think Paul said this was "base building" month? And then there was "hell" week. Is that like "boot camp" for kids? It's hard to do race pace training all the time, especially after a big meet. A little aerobic or technique work can be a nice mental break. Or perhaps Paul is just lazy. :angel: I'm a big believer in periodization...regardless of what distance(s) I'm focusing on their will always be training like this coming off any season ending swims/tapers/races....or if my training has been sporadic. I didn't fully rest for any meet this fall and at this point don;t know what if any SCY meet I'll be able to make...I'm also leaning toards middle-distance events instead of 50's/100's so I'm doing a lot more of this kind of training. I will however always do a speed focus work-out once a week....if I'm focusing on 50/100 then 2-3x a week...and yes its a well known fact I'm VERY lazy!

Coached at Catus Monday morning: LCM 300 choice warm-up 2 x 200's (s/k/s/d) @ 4:00 3 x 100's @ 2:00 desced 1-3 4 x 50's @ 1:00 decend 1-4 Broken 1500 800 negative split :30 seconds rest 400 build :20 seconds rest 200 build :10 seconds rest 100 fast Kick 4x the following 100 cruise :10 seconds rest 50 fast :30 sesonds rest

Swam the Sunday workout at Brophy (possibly soon to be the reborn Phoenix Swim Club)...Coach Rankin and Coach Tako on deck. LCM open 20 minute warm-up Main warm up: 4 x 200's @ 4:00 (Sw/K/Dr/Sw by 50's) 4 x 100's @ 2:00 descend 1-4 choice 4 x 50's @ 1:00 descend 1-4 Main 4 x the following: 3 x 100's @ 1:20 (hold or descend) 4 x 50's @ :15 sec rest interval Kick 4 x 200's hard w/fins @ 4:00 Where's the speed work here?:dunno: I think you guys have been having us on about all this focus on race paced training! ;) That looks pretty much like aerobic training to me! I am beginning to think Jazz is the only purist here! (Although, even he did a 900 yard workout today)! Anyway, tried this workout yesterday afternoon. I swam it SCM, though. However, typical me, skim read the whole thing and didn't notice that the pre main set included stroke work, kicking and drills. Instead I swam those medium to fast pace and was already tired when it came round to the main set. After 2 rounds of that main set I was having trouble controlling the nausea so I didn't finish it. I was pleased with myself that I made all the intervals, though. Those 100's on 1:20 were pretty rough. I finished off with 20 x 50 @ 1:00 alternating fly and free. I was completely spent after that. More aerobic work than I have done in a month! Thanks for your workouts, Paul.

Coached the Wednesday morning Cactus workout LCM warm up 300 swim 200 pull 100 kick warm up #2 4 x (4 x 50's @ 1:10 "variables") * each block of 4 a single stroke...done in reverse IM order #1 build #2 ascend #3 cruise #4 fast Main 4 x 50's free @ :50 descend 1-4 + 100IM fast 4 x 100's free @ 1:40 descend 1-4 + 200IM fast 4 x 200's free @ 3:20 descend 1-4 + 400IM fast

Speed day at Brophy with Coach Tako on deck. LCM 2x (1 x 150 @ 3:00 + 3 x 50's @ 1:00) 16 x 25's @ :40 Blocks of 4 as follows: #1 3 stroke (fast for 3 strokes per arm or 3 total fly/*** then cruise) #2 Build #3 90% #4 Cruise Main #1 4 x 100's @ 2:15 descend 1-4 4 x 50's fast @ 1:30 100 easy Main #2 same as above but stroke or IM * For the record YES I did bail out after mostly floating around the whole workout...but did at least get to see Noriko throw down a 1:06+ 100 back (LCM) and kick Sam's butt with his modest 1:12!

* For the record YES I did bail out after mostly floating around the whole workout...but did at least get to see Noriko throw down a 1:06+ 100 back (LCM) and kick Sam's butt with his modest 1:12! For the record, Paul invited about 10 of us to New Year's Day workout at Brophy and did not show, so I will post our workout due to his weak absence on New Years: LCM 1 X 1000 Warm up 2 X 500 Kick on 7:30 (fins) 5 X 200 Pull (NO PADDLES) on 2:45 10 X 100 Swim on 1:20 20 X 50 (10 with snorkel/10 Backstroke) on :50 I was very lonely as the Smiths didn't make it and had to go it alone. P.S. This is I think the 3rd time Paul has posted on the internet that I lost to a Japanese Olympic caliber swimmer. I did not know it was a race and it was SUPPOSED to be at 90% (Paul neglected to note that on the workout yesterday that the 100s were descend to 90%). I thought a 1:12 was respectable after driving 11 hours the day before from Texas. I y'all need any more lame excuses from me, just ask I have a whole lot of them. :cane:

Sammy...guess you somehow missed te emails from Kurt, Patrick and I all saying we were blowing the workout off...:) Coached the Friday morning workout at Cactus LCM Warm up 300 choice Warm up II 2 x (2x 200 @ 3:15 swim + 2x 50's kick @ 1:30) Main #1 Drop Out set 2 x 100's @ 2:00 2 x 100's @ 1:55 2 x 100's @ 1:50 . . . 2 x 100's @ 1:15 easy 200 Main #2 10 minute kick for distance

Swam the Sunday workout at Brophy w/Coach Rankin on deck. LCM Warm-up 3 x 100's @ 1:50 8 x 25's @ :30 5 x 200's @ 2:50 descend 1-5 400 (100s/100k/100d/100p) 5 x 200's @ 4:15 stroke or IM descend 1-5 400 (100s/100k/100d/100p) 5 x 200's @ 3:30 descend 1-5

Swam "stroke day" at Brophy with Coach Rankin on deck LCM 10 minute choice warm-up 3 x 400IM's @ :30 ri (#1 kick, #2 drill, #3 swim) 4 x 150's @ 3:00 (25 fly swim/25 free swim) 60 seconds vertical fly kick 5 x 100's back @ 2:00 60 seconds vertical flutter kick 8 x 50's *** @ 1:05 1 x 50 fast (stroke) for time from a dive