Tall Pauls Favorite Workouts and/or Sets

[Paul Smith]

Saturday at MAC

SCY

15 minute choice warm-up

8 x the following:
1 x 25 fast @ :20 (option: two cycles of IM order)
1 x 50 kick @ 1:00

4 x 25's underwater @ :45

8 x the following:
1 x 50 fast @ :40 (option: two cycles of IM order
1 x 25 kick @ :30

4 x 25's underwater @ :45

6 x the following:
1 x 50 fast @ :40 (option: two cycles of IM order)
1 x 100 kick/drill/choice swim @ 2:00

4 x 25's underwater @ :45

6 x the following:
1 x 100 fast @ 1:20 (option: two cycles of IM order)
1 x 50 kick/drill/choice swim @ 1:00

4 x 25's underwater @ :45

4 x the following:
1 x 100 fast @ 1:10
1 x 200 choice @ 2:30

4 x 25's underwater @ :45

4 x the following (with fins & paddles):
1 x 200 fast @ 2:20
1 x 100 choice @ 1:15

[Paul Smith]

Wednesday at MAC

SCY

15 Minute choice warm-up

4 x 75's @ R:20
- 25 scull, 25 drill, 25 swim/build to 90% effort

4 x (5 x 100's best average on 2:00)
- 2:00 rest between rounds

5 x 50's @ 1:00 best average kick w/fins

[The Fortress]

4 x (5 x 100's best average on 2:00)
- 2:00 rest between rounds

Did people want to puke after that set? You didn't make the sprinters do that, did you?

I like Saturday's workout, but that is an exceedingly high amount of race pace aka "fast" yardage. How fast is fast on those 100s? 200 pace?

[Paul Smith]

Did people want to puke after that set?

Close! :0 which was sort of the idea (best average designated pace for this workout was shooting for just faster than shaved/taper and/or goal time 500 pace).

And yes the sprinters did this set BUT our "sprinters" may not be what you consider "pure" sprinters as we train all of them "up" beyond 50 preparation to have strong 100's....I also think an adapted set such as this for even a 50 specialist pays dividends if your goal is to prepare swimmers to race multiple events over 2, 3 or 4 days, so in this case we would have gone the 1st 100 of each of the 4 rounds off the blocks at 100% effort...the next four 100's would be active recovery focusing on perfect technique/low stroke count and long streamlines.

[Paul Smith]

(Yoga) Thursday at MAC

Note, we have a "basic" weekly training cycle...in the most simplistic terms it would break down as:
- Monday = Aerobic (mostly A1-A2). Goal is to essentially "set-up" the coming week)
- Tuesday = High Intensity (AN1-AN2), we do this early in the week when people are not broken down
- Wednesday = Lactate (EN2) and a longer distance group option (EN1) depending on the micro-cycle we are in
- Thursday = Recovery
- Friday = High Intensity (AN1-AN2) and/or distance option (EN1)
- Saturday & Sunday = always a recovery/aerobic option (depending on the blood alcohol level of the team) and/or a mixed bag of interval training.
- We kick and do stroke work every workout

SCY

15 minute choice warm-up

5 x 100's @ R:20
- 25 scull using kick board (sit on it, lay on it, extend and rest ankles on it for example)/75 kick

8 x 50's @ 1:10 w/ Tennessee turns
- 2 x IM order - 25 drill/25 swim

4 x 100's @ R:20
- odds = 25 free w/kick board as "rudder"/75 kick
- evens = 25 back w/kick board as "rudder"/75 kick

6 x 50's @ 1:15 (ok w/fins)
- odds = 25 over (no breath)/25 under
- evens = 25 under/25 over (no breath)

3 x 100's @ R:20 w/snorkel (fins optional)
- 25 front scull (change it up, use double/single arm "sweeps")/75 kick w/arms at side working on rotation

4 x 50's @ 1:10 w/Tennesse turns
- IM order = 25 drill/25 swim

[Paul Smith]

Friday at MAC

SCY

"D" group (Laura coached the sprinters)

15 minute choice warm-up

3 x 500's @ 7:00 descend 1-3
- #1 straight, #2 broken :10 at the 100, #3 broken :10 at the 50
4 x 50's kick @ 1:00

2 x 500's
#1 straight @ 7:00 (pace should be close to #2 of first round)
#2 w/paddles broken :10 at each 100 (a bit faster than #3 of first round)
4 x 50's kick @ 1:00

1 x 500 very fast w/fins & paddles (should be 10 seconds faster than PR or goal time)
R:2:00

1 x 500 fast kick w/fins

[Paul Smith]

Saturday at MAC

SCY

10 minute choice warm-up

4 x (3 x 50's @ 1:00 = #1 drill, #2 swim #3 kick)
- Reverse IM order by round

Main
Base interval = :35, :40 or :45
8x through the following:
1 x 25 @ :35 swim/DPS emphasis 2-3 breaths max
1 x 50 fast @ :35
1 x 25 "power kick" @ :35 (kick as hard and far as you can under water, surface for breath and swim easy to wall)
R:60
6 x through the following
1 x 25 @ :35 swim/DPS emphasis 2-3 breaths max
2 x 50's fast @ :35
1 x 25 "power kick" @ :35 (kick as hard and far as you can under water, surface for breath and swim easy to wall)
R:60
4 x through the following:
1 x 25 @ :35 swim/DPS emphasis 2-3 breaths max
3 x 50's fast @ :35
1 x 25 "power kick" @ :35 (kick as hard and far as you can under water, surface for breath and swim easy to wall)
R:60
2 x through the following:
1 x 25 @ :35 swim/DPS emphasis 2-3 breaths max
4 x 50's fast @ :35
1 x 25 "power kick" @ :35 (kick as hard and far as you can under water, surface for breath and swim easy to wall)

4 x the following:
1 x 25 SDK on stomach w/fins @ :30
1 x 25 SDK on back w/fins@ :30
1 x 100 fast choice kick @ 2:30

[The Fortress]

Close! :0 which was sort of the idea (best average designated pace for this workout was shooting for just faster than shaved/taper and/or goal time 500 pace).

And yes the sprinters did this set BUT our "sprinters" may not be what you consider "pure" sprinters as we train all of them "up" beyond 50 preparation to have strong 100's....I also think an adapted set such as this for even a 50 specialist pays dividends if your goal is to prepare swimmers to race multiple events over 2, 3 or 4 days, so in this case we would have gone the 1st 100 of each of the 4 rounds off the blocks at 100% effort...the next four 100's would be active recovery focusing on perfect technique/low stroke count and long streamlines.

I think of sprinting as 50/100 distance. Drop dead sprinters are 50 specialists. The training can be quite different for these events as you know. When you look at world results, you don't see that many duplicates in the top 8 in the 50 and 100.

I like your Saturday workout too. I may adapt that to a HIT workout. I am not conversant in "fast" 50 @ :35. :--)

[Paul Smith]

Wednesday at MAC

SCY

15 minute choice warm-up

10 x 50's kick @ 1:00
1 x 200 choice @ 3:00 negative split
8 x 50's kick @ :55
2 x 200 @ 2:20
6 x 50's kick @ :50
3 x 200 @ 2:20
4 x 50's kick @ :45
4 x 200 @ 2:20
2 x 50's kick @ :40
1 x 500 pull w/snorkel-cruise
* Goal to make it as far through the set as possible before adding fins, paddles, etc. Base intervals we're 1:10, 1:15, 1:20, etc.

Sprint group
10 x 50's kick @ 1:00
1 x 200 smooth/choice negative split
R:1:00
8 x 50's kick @ :55
1 x 100 @ 2:00 build, 1 x 200 smooth/choice
R:1:00
6 x 50's kick @ :50
1 x 50 fast @ 1:00, 1 x 100 @ 2:00 build, 1 x 200 smooth/choice
R1:00
4 x 50's kick @ :45
2 x 25's fast @ :30, 1 x 50 build @ 1:00, 1 x 100 @ 2:00 negative split, 1 x 200 smooth/choice
2 x 50's kick @ :40
1 x 300 pull w/snorkel-cruise

[Paul Smith]

Monday at MAC
(primary "mission" on Mondays is to set up the rest of the week...mostly lower intensity aerobic work, Tuesday is our primary speed day, Wednesday is our "hardest" training, Thursday = recovery and Friday speed work again but often longer distances than Tuesday).

SCY

15 minute choice warm-up

3 x 400's @ R:60
#1 = 25 scull/75 swim
#2 = 75 swim/25 kick
#3 = 3 consecutive 100IM"s (#1 drill, #2 swim & #3 kick)

4 x 200's pull w/snorkel @ 3:00 descend 1-4 (to about mile pace)

5 x 100's @ 1:30 w/fins and paddles (descend 1-5 or about 500 pace, emphasis underwaters)

6 x 50's kick @ 1:00 descend 1-3, 4-6

8 x 25's underwater @ :50 (fins OK)

10 minute social kick

[Paul Smith]

Wednesday at MAC

15 minute choice warm-up

Main #1 (continuous/no breaks)
25 fly @ :30
50 free @ :40
75 IM Switch (25 fly/25 back/25 breast) @ 1:30
100 free @ 1:20
75 IM Switch (25 fly/25 back/25 breast) @ 1:30
50 free @ :40
25 fly @ :30
25 back @ :30
50 free @ :40
75 IM Switch (25 fly/25 back/25 breast) @ 1:30
100 free @ 1:20
75 IM Switch (25 fly/25 back/25 breast) @ 1:30
50 free @ :40
25 back @ :30
25 breast @ :30
50 free @ :40
75 IM Switch (25 fly/25 back/25 breast) @ 1:30
100 free @ 1:20
75 IM Switch (25 fly/25 back/25 breast) @ 1:30
50 free @ :40
25 breast @ :30
25 free @ :20
50 free @ :40
75 free @ 1:00
100 free @ 1:20
75 free@ 1:00
50 free @ :40
25 free

R:60
25 kick @ :30
50 kick @ 1:00
75 kick @ 1:30
100 kick @ 2:00
75 kick @ 1:30
50 kick @ 1:00
25 kick @ :30

R2:00
7 Minute “tabata” cycle
• 35yds all out from a dive/15 yds easy to wall, climb out and repeat for 7:00


R2:00
10 x 50’s pull w/snorkel/active recovery @ 1:00

[Paul Smith]

Monday at MAC

SCY

We went a bit harder/higher yardage than we typically do...tomorrow being a very low yardage/speed day this week

15 minute choice warm-up

3 x 100's @ R:20
- 25 scull/50 free/25 back (each round try and extend the underwater part of the backstroke leg as follows: 5m/10m/15m

4 x 50's kick @ R:20

3 x 100's @ R:20
- 25 scull/50 free/25 breast (each round try and extend the underwater part of the breaststroke leg as follows: normal breakout/2-3 kicks underwater/3-5 kicks underwater

4 x 50's kick @ R:20

Main #1
4 x the following:
1 x 100 @ 1:30 (stroke or IM)
1 x 100 @ 1:20 choice
1 x 100 @ 1:10 free

4 x 50's kick @ R:20

4 x the following:
1 x 50 fly @ :50
1 x 50 back @ :50
1 x 50 breast @ :50
1 x 50 free @ :40

4 x 50's kick @ R:20

[Paul Smith]

Tuesday at MAC

SCY

15 minute choice warm-up

10 x 50's @ 1:00 descend 1-5 freestyle, 6-10 choice
easy 50 kick

10 x 25's @ :30
- odds fly or breast (1-4 build, #5 all out)
- evens free no-breather
easy 50 kick/swim

10 x 25's @ :35
- odds back or free (1-4 build, #5 all out)
- evens free no-breather
easy 50 kick/swim

10 x 25's @ :40
- odds breast or fly (1-4 build, #5 all out)
- evens free no-breather
easy 50 kick/swim

10 x 25's @ :30
- odds free or back (1-4 build, #5 all out)
- evens free no-breather
easy 50 kick/swim

Pull w/snorkel/recovery
1 x 500 OR, 5 x 100's @ 1:45 OR 10 x 50's @ 1:00
OR
Kick 10 minutes easy

[Paul Smith]

Wednesday at MAC

SCY

15 minute choice warm-up

"D" Group
1000 swim/negative split. OK to do non-free on first 500
R1:00
4 x 50's @ R:10 pulling parachute or bucket
R1:00
800 swim/ negative split. Option to do first 400IM
R1:00
4 x 50's @ R:10 pulling parachute or bucket w/snorkel
R1:00
400 swim fast/free
R1:00
4 x 50's @ R:10 pulling parachute or bucket w/snorkel & paddles
R1:00
200 swim/fast IM or stroke
R1:00
4 x 50's @ R:10 pulling parachute or bucket no gear
100 swim fast/choice of stroke and option to use fins and/or paddles

[Paul Smith]

Saturday at MAC

SCY

10 minute choice warm-up

Welcome Lisa from Chicago!

12 x 50's - 25 drill/25 swim @ 1:00 (3x IM order)
1 x 300 swim or kick build by 100's
10 x 50's - 25 swim/25 kick @ 1:00 (mix of strokes)
2 x 250's @ :35/:40 of :45 per 50 base = #1 free, #2 stroke/IM or kick
8 x 50s IM @ 1:00
3 x 200's @ :35/:40 of :45 per 50 base = #1 & #2 free, #3 stroke/IM or kick, descend 1-3
6 x 50's @ R:20 w/open turns (odds = 25 "over"/25 "under", evens = 25 under/25 over)
4 x 150's descend 1-4 @ :35/:40 of :45 per 50 base = #1, 2 & 3 free swim or pull, #4 stroke/IM or kick
4 x 50's @ R:20 = 25 scull/25 double arm backstroke
5 x 100's @ :35/:40 of :45 per 50 base = #1-4 free swim or pull, #5 stroke/IM or kick
2 x 50's easy

[Paul Smith]

Monday at MAC

SCY

10 minute choice warm-up

4 x 25's @ R:10
#1 scull
#2 kick-flutter
#3 drill-freestyle
#4 swim-freestyle
1 x 100 free @ 1:40 build to about 500 race pace
R1:00
4 x 25's @ R:10
#1 scull
#2 kick-breaststroke
#3 drill-breaststroke
#4 swim-breaststroke
1 x 100 free @ 1:40 build to about 500 race pace
1 x 100 breast build
R1:00
4 x 25's @ R:10
#1 scull
#2 kick-flutter on back
#3 drill-backstroke
#4 swim-backstroke
1 x 100 free @ 1:40 build to about 500 race pace
1 x 100 breast @ 1:40 build
1 x 100 backstroke build
R1:00
#1 scull
#2 kick-SDK on stomach
#3 drill-fly
#4 swim-fly
1 x 100 free @ 1:40 build to about 500 race pace
1 x 100 breast @ 1:40 build
1 x 100 backstroke @ 1:40 build
1 x 100 fly build

Main
10 x 300's
1-4 free @ 4:00 descend 1-4
5-7 stroke or IM @ 4:30 descend 1-3
8-9 free @ 4:00 w/fins - work underwater 1 easy/1 fast
10 = choice-fast

[Paul Smith]

Wednesday at MAC

SCY

15 minute choice warm-up

3 x 200's @ 2:45 (descend to 1650 race pace)
1 x 400 IM or stroke/build each 100 @ 6:00
2 x 200's @ 2:45 (1 cruise/ 1 at 500 race pace)
1 x 400 IM or stroke/build each 100 @ 6:00
1 x 200 @ 2:45 fast
1 x 400 IM or stroke/build each 100 @ 6:00
R1:00
4 x 100's swim or pull @ 1:15 descend 1-4
1 x 200 @ 3:00 (IM or stroke/build each 50)
3 x 100's swim or pull @ 1:15 descend 1-3
1 x 200 @ 3:00 (IM or stroke/build each 50)
2 x 100's @ swim or pull - moderate/1 fast
1 x 200 @ 3:00 (IM or stroke/build each 50)
1 x 100's @ 1:15 swim or pull-fast
1 x 200 @ 3:00 (IM or stroke/build each 50)
R1:00
4 x 50's kick @ 1:00
1 x 25 fly fast @ :30
4 x 50's kick @ 1:00
1 x 25 fly-fast @ :30
1 x 25 back-fast @ :30
4 x 50's kick @ 1:00
1 x 25 fly-fast @ :30
1 x 25 back-fast @ :30
1 x 25 breast-fast @ :30
4 x 50's kick @ 1:00
1 x 25 fly-fast @ :30
1 x 25 back-fast @ :30
1 x 25 breast-fast @ :30
1 x 25 free-fast @ :30

Sprint-Middle Distance Group
5 x 100's @ 1:30 descend 1-5
1 x 200 @ 3:15 (25 stroke/25 free)
4 x 100's @ 1:30 descend 1-4
1 x 200 @ 3:15 (25 stroke/25 free)
3 x 100's @ 1:30 descend 1-3
1 x 200 @ 3:15 (25 stroke/25 free)
2 x 100's @ 1:30 1 easy/1 fast
1 x 200 @ 3:15 (25 stroke/25 free)
1 x 100's @ 1:30 fast
1 x 200 @ 3:15 (25 stroke/25 free)
R1:00
4 x 50's kick @ 1:00
1 x 25 fly fast @ :30
4 x 50's kick @ 1:00
1 x 25 fly-fast @ :30
1 x 25 back-fast @ :30
4 x 50's kick @ 1:00
1 x 25 fly-fast @ :30
1 x 25 back-fast @ :30
1 x 25 breast-fast @ :30
4 x 50's kick @ 1:00
1 x 25 fly-fast @ :30
1 x 25 back-fast @ :30
1 x 25 breast-fast @ :30
1 x 25 free-fast @ :30

[Paul Smith]

Friday at MAC

SCY

15 minute choice warm-up

4x the following (change up sculls, drills, strokes and kicks)
25 scull R:10
50 drill R:10
75 swim R:10
25 kick R:10

4x the following
1 x 50 build @ 1:00
1 x 25 no breath @ :45
1 x 25 FAST immediataly into
1 x 50 smooth/perfect stroke
R1:00 then 1 x fast 100
1 x 200 recovery swim or pull w/snorkel

Rd#1 swim fast 25 & 100
Rd#2 kick/no fins fast 25 & 100
Rd#3 swim fast 25 & 100 "no free"
Rd#4 add fins for everything, paddles OK on fast 25 & 100

[Paul Smith]

Wednesday at MAC

SCY

15 minute choice warm-up

4 x the following:
1 x 100 @ 1:30 build
2 x 50's @ 1:00 (1 easy/1 fast: non-free option)

Main
5 x 200's @ 2:45
#2 & #4 fast, broken :10 at each 50
4 x 25's kick @ :30
5 x 100's @ 1:30
#2 & #4 fast, broken :10 at the 25
4 x 25's kick @ :30
10 x 50's @ :40
4 x 25's kick @ :30
R1:00
10 x 50's w/fins @ :35
4 x 25's kick @ :30

[Paul Smith]

Honored to have been selected as one of the coaches for this years USMS High Performance Camp this August in Greensboro! Geek doesn't know it yet but I'm crashing at his pad!!

Wednesday at MAC

SCY

15 minute choice warm-up

Main #1
4 x 100's @ 1:20
4 x 50's @ :50 (25 stroke/25 free)
4 x 25's @ :30 no breathers
4 x 50's @ :40 (25 stroke/25 free)
4 x 100's @ 1:15
R1:00

Main #2
Repeat above set (25's are underwater), options:
"A" = kick with fins
"B" = 50 swim/50 kick w/fins on 100's, 25 swim/25 kick w/fins on 25's
R1:00

Main #3 (with fins and/or paddles)
4 x 50's @ :40
4 x 25's @ :30 FAST
4 x 50's @ :50
4 x 25's @ :30 FAST
4 x 50's @ 1:00