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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #641
    Very Active Member Paul Smith's Avatar
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    Jan 2002
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm up

    "D" Group
    8x25s power kick @ :30
    100 build swim
    R1:00
    6x25s build @ :30
    100 ez kick
    R1:00
    4x25s power kick @ :30
    100 ascend swim
    R1:00
    2x25s fast @ :30
    100 ez kick

    Main set (50's smooth & strong, descend 200's 1-6)
    6x50s @ :40
    1 x 200 @ 3:00
    5x50s @ :40
    1 x 200 @ 3:00
    4x50s @ :40
    1 x 200 @ 3:00
    3 x 50's @ :40
    1 x 200 @ 3:00
    2 x 50's @ :40
    1 x 200 @ 3:00
    1 x 50 @ :40
    1 x 200 @ 3:00

    Stroke/middle Distance group "Fly away Wednesday"!
    8x25s power kick @ :30
    100 build swim
    R1:00
    6x25s build @ :30
    100 ez kick
    R1:00
    4x25s power kick @ :30
    100 ascend swim
    R1:00
    2x25s fast @ :30
    100 ez kick

    Main set (all odd 50s fly and evens free on 1min smooth and strong, descend 100s free 1-8 on 1:30)
    8x50s
    100
    7x50s
    100
    6x50s
    100.... And so on
    All the way down to
    1x50 fly
    100 all out
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  2. #642
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
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    Posts
    2,596

    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    "D" Group

    5 x 100's @ 1:40 descend 1-5
    4 x 25's @ :30 "blast" 12.5yds
    10 x 50's @ :45 strong pace
    4 x 25's @ :30 build
    R1:00
    4 x 100's @ 1:35 descend 1-4
    4 x 25's @ :30 variable
    8 x 50's @ :45 strong pace
    4 x 25's @ :30 fast
    R1:00
    3 x 100's @ 1:30 descend 1-3
    4 x 25's @ :30 fast
    6 x 50's @ :45 strong pace
    4 x 25's @ :30 easy
    R1:00
    2 x 100's @ 1:25 descend 1-2
    4 x 25's kick @ R:10
    4 x 50's @ :45 strong pace
    4 x 25's @ :30 blast w/fins
    R1:00
    1 x 100's fast w/fins
    4 x 25's @ :30 easy
    2 x 50's @ :45 strong pace w/fins
    4 x 25's @ :30 build w/fins
    warm down

    Sprint/Stoke Group
    2 x (5 x 50's build) Rd #1 choice @ 1:00, Rd #2 @ :50 free
    1 variable :30
    R1:00
    2 x (4 x 50's build) Rd #1 choice @ :55, Rd #2 @ :45 free
    1 x variables :30
    R1:00
    2 x (3 x 50's build) Rd #1 choice @ :50, Rd #2 @ :45 free
    3 x variable @ :30
    R1:00
    2 x (2 x 50's strong) Rd #1 choice @ :45, Rd #2 @ :35 free
    4 x variable @ :30
    R1:00
    2 x 50's fast: #1 choice @ :40, Rd #2 free @ :30
    easy 100 @ 3:00
    100 for time w/fins
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  3. #643
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,596

    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    4 x 50's @ :40
    4 x 25's kick @ R:10
    4 x 50's @ :40

    4 x the following:
    1 x 100 @ 1:40
    1 x 100 @ 1:30
    1 x 100 @ 1:20

    1 minute rest

    12 x 25's @ :30 fast kick

    12 x 100's @ 1:15 (if you miss the interval, sit out 1 x 50 add fins and continue on)

    1 minute rest

    12 x 25's power kick on R:20
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  4. #644
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,596

    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    15 minute choice warm-up

    "D" Group
    5 x 200's @ 3:00 descend 1-5 (each 200 swam as 2 x 25 non-free, 75 free)

    Main #1 "unleash the beast"
    2 x 50's @ :40
    5 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:15
    R1:00
    2 x 50's @ :40
    4 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:15 or 1:10
    R1:00
    2 x 50's @ :40
    3 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:15 or 1:10 and/50's @ :35
    R1:00
    2 x 50's @ :40
    2 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:15 or 1:10 and/50's @ :35 swam 25 fly/25 free
    R1:00
    2 x 50's @ :40
    1 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:10 or 1:05 and 50's @ :30 and swam fly/free for the "super animal" status
    R1:00

    Easy 100

    Main #2 "power cycle"
    10 x 25's @ :30 w/fins and paddles
    *5-6 hard SDK breakout into 2-3 fast strokes easy swim to the wall

    IM/Stroke Group

    5 x 100's @ 1:40 (25 build stroke/75 smooth free)

    4 x 25's fly @ :30 (build to 100 race pace)
    8 x 50's @ :40
    1 x 100 IM fast kick (no board or fins)
    R1:00

    Repeat above each round change 25's to next stroke (fly, back, breast then free)

    300 pull w/snorkel
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

  5. #645
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,596

    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    15 minute choice warm-up

    "D" Group
    2 x 25's fly @ :30 (build)
    4 x 50's @ :50 descend 1-4
    2 x 25's back @ :30 (build)
    3 x 50's @ :45 descend 1-3
    2 x 25's breast @ :30 (build)
    2 x 50's @ :40 strong effort
    2 x 25's free @ :30 (build)
    1 x 50 at 200 race pace

    Main
    1 x 300 @ 4:00 negative split to 1000 race pace
    4 x 100's "best average" (working on 200 race pace) @ 1:20
    2 x 300 @ 4:00 one smooth/one negative split to 1000 race pace
    4 x 100's "best average" @ 1:25
    3 x 300 @ 4:00 descend to 1000 race pace (pull gear optional)
    4 x 100's max effort @ 1:30 w/fins and/or paddles

    Stroke/IM Group
    2 x 25's fly @ :30 (build)
    4 x 50's @ 1:00 descend 1-4
    2 x 25's back @ :30 (build)
    3 x 50's @ :55 descend 1-3
    2 x 25's breast @ :30 (build)
    2 x 50's @ :50 strong effort
    2 x 25's free @ :30 (build)
    1 x 50 at 200 race pace

    Main
    1 x 200 negative split @ 3:00
    4 x 50's "best average" IM order/IM switch or stroke on 1:00
    2 x 200 one smooth/one negative split @ 3:00
    4 x 50's "best average" IM order/IM switch or stroke on 1:00
    1 x 200 negative split @ 3:00
    4 x 50's "best average" IM order/IM switch or stroke down on 1:00

    Main #2
    16 x 25's fast kick w/fins on :30 (odds dolphin/evens flutter)

    Tri Mesa Group
    10 x 50's @ 1:00 descend 1-5, 6-10
    1 x 1000yd team pursuit
    10 x 50's @ :50 fast w/fins
    I crack myself up. It is jealousy. It is Boredom. I Did not accomplish enough when I was young, and I hate anybody faster/younger than me.

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