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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #561
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    4 x 25's @ :20 Freestyle (base per 25 was :20, :25 or :30)
    4 x 50's @ :40 IM order
    4 x 75's @ 1:00 Freestyle
    4 x 100's @ 1:20 IM
    1 x 1000 negative split
    R:2:00

    4 x 25's @ :30 Power Kick
    4 x 50's @ 1:00 pull descend 1-4
    4 x 75's @ 1:30 Power Kick
    4 x 100's @ 2:00 pull descend 1-4
    2 x 500's @ R1:00 (#1 negative split with paddles, #2 max effort w/fins and paddles)
    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. #562
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    15 minute choice warm-up

    "D" group
    4 x 100's @ 1:30 descend 1-4
    100 easy kick
    4 x 75's @ 1:30 = 50 free build/25 fast stroke
    100 easy kick
    8 x 50's @ :40
    100 easy kick
    2 x (4 x 25's @ :30 variables)

    Fast 500 broken :10 at each 100
    200 easy
    2 x 200's fast (3:00 rest in between)
    #1 broken :10 at the 50, :10 at the 150
    #2 broken :10 at each 50
    easy 200
    Fast 100

    Sprint Group
    2 x (4 x 50's build)
    Rd#1 free @ 1:00, Rd#2 choice @ 1:10
    easy 100 kick
    2 x (4 x 25's variables) @ :40
    RD#1 free, Rd#2 choice
    easy 100 kick

    1 x 200 broken :15 at the 50 & :15 at the 150
    easy 200
    2 x 100's broken (#1 free, #2 stroke)
    #1 R:15 at the 25, :15 @ the 75
    #2 R:10 at each 25
    easy 200

    2 x 50's fast @ 5:00
    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. #563
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    5 x 100's @ 1:20 (descend 1-5)
    R:30
    1000 negative split (options for fins, paddles, etc. Also,1st 25 of each 100 non-free option)
    R1:00
    4 x 100's @ 1:15 (descend 1-4)
    R:30
    800 negative split (options for fins, paddles, etc. Also,1st 25 of each 100 non-free option)
    R1:00
    3 x 100's @ 1:10
    R:30
    600 - build each 100 (options = continuous 100IM's, kick w/fins)
    R1:00
    2 x 100's @ 1:05
    400 fast
    R1:00
    1 x 100 (sub 1:00 pace)
    R1:00
    200 fast - choice of swim any stoke or IM, swim w/paddles & fins or kick
    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. #564
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    15 minute choice warm-up

    4 x (3 x 50's "Cycle 3" @ 1:00)
    * Cycle 3 = #1 DPS, #2 "rev" w/ fists, #3 perfect blend of dps x stroke rate

    2 x (4 x 25's variable kick @ :40)

    Main 4 x the following (option = IM order for 100's @ 50's)
    1 x 100 fast @ 1:00
    1 x 50 fast kick @ 1:30
    1 x 200 swim or pull recovery @ 4:00
    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. #565
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    20 x 50's @ :45
    1 x 50 kick @ 1:30
    2 x 500's @ 6:00
    1 x 50 kick @ 1:30
    15 x 50's = 10 @ :45/5 @ :40
    1 x 50 kick @ 1:30
    2 x 300's @ 3:30
    1 x 50 kick @ 1:30
    10 x 50's = 4 @ :45/5 @ :35
    1 x 50 kick
    1 x 100's @ 1:10
    1 x 50 kick @ 1:30
    5 x 50's @ :30
    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.

  6. #566
    Very Active Member aquageek's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    Wednesday at MAC

    SCY

    15 minute choice warm-up

    20 x 50's @ :45
    1 x 50 kick @ 1:30
    2 x 500's @ 6:00
    1 x 50 kick @ 1:30
    15 x 50's = 10 @ :45/5 @ :40
    1 x 50 kick @ 1:30
    2 x 300's @ 3:30
    1 x 50 kick @ 1:30
    10 x 50's = 4 @ :45/5 @ :35
    1 x 50 kick
    1 x 100's @ 1:10
    1 x 50 kick @ 1:30
    5 x 50's @ :30
    I'm stealing this one, Jack!

  7. #567
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Saturday at MAC

    10 minute choice warm-up

    3 x 400's @ 5:20 (2 long and smooth, #3 negative split)
    3 x 200's fly @ 3:15
    3 x 400's @ 5:00 (1 long and smooth, #2 & 3 descend 1-2)
    3 x 200's back @ 3:15
    3 x 400's @ 4:40 (descend 1-3)
    3 x 200's breast @ 3:30
    10 x 50's @ :40
    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.

  8. #568
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Saturday at MAC

    SCY

    10 minute choice warm-up

    25-50-75-100-75-50-25 flutter kick w/board R:15
    400 swim = DPS emphasis/15 strokes or less per length
    25-50-75-100-75-50-25 dolphin kick on back R:15
    400 pull = DPS emphasis/15 strokes or less per length
    25-50-75-100-75-50-25 flutter kick on back R:15
    400 IM = DPS emphasis on transitions (Ok to go 25 drill/25 swim)
    25-50-75-100-75-50-25 dolphin kick w/board R:15
    400 swim = DPS emphasis/15 strokes or less per length
    25-50-75-100-75-50-25 choice kick R:15
    400 swim or pull = DPS emphasis/15 strokes or less per length

    4 x (3 x 25's @ :40) IM order by round, descend 1-3 (ok to use fins and/or paddles
    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.

  9. #569
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Saturday at MAC

    SCY

    10 minute choice warm-up

    5 x 100's kick @ 2:00
    1 x 500 pull w/snorkel @ 7:00
    10 x 25's fly @ :30 no breath

    4 x 100's kick @ 2:00
    1 x 400 pull @ 6:00 (1st 25 of each 100 breast or back)
    10 x 25's back @ :30 (work underwater kick to 15m)

    3 x 100's kick @ 2:00
    1 x 300 pull w/snorkel @ 4:00
    10 x 25's breasstroke @ :40 (2-3 kicks underwater off walls)

    2 x 100's kick @ 2:00
    1 x 200 pull @ 3:00 (25 back or breast/25 free)
    10 x 25's free @ :30 no breath
    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.

  10. #570
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    15 minute choice warm-up

    IM Progression warm-up (OK to "swap" blocks, fly for breast for example)
    Rd #1 all drill @ :30
    1 x 25 fly
    2 x 25 back
    3 x 25 breast
    4 x 25 free

    Rd. #2 kick @ :35 (OK to swap "blocks")
    Rd. #3 swim @ :30 as follows OK to swap "blocks"):
    1 fly fast
    2 back = 1 easy/1 fast
    3 breast = descend 1-3
    4 free = descend 1= 4

    Main #1
    "Sprint" option = 6 x 100's best average @ 5:00 from a dive

    "Middle-D/Distance" option = 6 x 100 fast from a dive R:10 + 300 strong @ 5:00

    Main #2
    4 x 50's fast kick @ 2:00
    #1 flutter w/board (no fins)
    #2 SDK on back (no fins)
    #3 flutter w/board (w/fins)
    $3 SDK on back (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.

  11. #571
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    4 x the following
    1 x 75 @ 1:30 (breath 3, 2, 1 by 25's)
    1 x 50 @ 1:00 kick
    1 x 25 @ :30 build (swim/non-free)

    Main #1
    4 x 100's @ 1:30 (option = IM order)
    1 x 100 @ 1:10
    3 x 100's @ 1:25 (option = IM order)
    1 x 100 @ 1:10
    2 x 100's @ 1:20 (option = stroke or IM)
    1 x 100 @ 1:10
    1 x 100 @ 1:15 (option = stroke or IM)
    1 x 100 @ 1:10
    easy 50

    Main #2
    repeat above w/fins @ paddles...take 5 seconds off all intervals
    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.

  12. #572
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    Two workouts...Laura had the sprint group

    15 minute choice warm-up

    10 x 50's @ :50 descend 1-5, 6-10 choice of strokes
    10 x 25's @ :40 power kick
    1 x 400 @ 6:00 for time (IM option)
    8 x 50's @ :45 descend 1-4, 5-8 choice of strokes
    8 x 25's @ :40 power kick
    1 x 600 @ 7:30 negative split
    6 x 50's @ :40 fast choice of strokes
    6 x 25's @ :40 power kick
    1 x 200 @ 3:00 for time (IM option)
    4 x 50's @ :40 fast w/fins and paddles
    4 x 25's @ :40 power kick w/fins
    1 x 800 (100 fast w/fins and paddles, 700 long and smooth, warm-down)
    * No breaks between rounds!
    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.

  13. #573
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    (A reminder, I always post our fastest groups intervals....there are always at least 2 and usually 3-4 more "groups" who are taking 5, 10, 15 seconds more rest OR going on a 5, 10, 15 second, etc. rest between repeats).

    4x the following:
    1 x 200 @ swim 2:45 (3:00 is IM or stroke)
    4 x 25's kick @ :40 descend 1-4
    * Descend the 200's 1-4

    Main set had two options:
    "short" option =
    5 x (4 x 100's), no break between "blocks" swam as follows:
    -Round #1 =100's @ 1:30, #2 @ 1:25, #3 @ 1:20, #4 on 1:15, #5 @ 1:10 and as always swimmers encouraged to do as much stroke or IM as they can and still make the intervals.

    - Also, focus lately has been on "shifting gears"...attempting to get our pool and OW athletes to learn the subtlety of increasing speed without going anaerobic. So each block of 4 x 100's was swam as follows:
    #1 = 25 fast/75 cruise
    #2 = 50/50
    #3 = 75/25
    #4 = 100 fast (at threshold)

    The "long" option was to swim the blocks of 4 x 100's continuous and take a 15 second break between each of the 5 rounds.
    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.

  14. #574
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    15 minute choice warm-up

    10 x 50's
    - 5 @ 1:00 choice swim descend 1-5
    - 5 @ :40 strong
    1:00 break
    1 x 500 at 80%

    10 x 50's kick
    - 5 @ 1:00 descend 1-5
    - 5 @ :40 fast
    1:00 break
    1 x 500 at 90% (OK with fins)

    20 x 20's
    - 5 @ :30 swim descend 1-5
    - 5 @ :30 kick
    - 5 @ :20 swim descend 1-5
    - 5 @ :20 kick
    1;00 break
    1 x 500 fast (fins and paddles OK

    10 x 50's @ 1:00 warm down, easy swim, max of 2 breaths per length
    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.

  15. #575
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    15 minute choice warm-up

    "D" group
    5 x 800's
    - odds = freestyle @ 11:00 descend 1-3 (last one with fins and paddles)
    - evens = IM @ 12:00 ("rolling" 100, 200 or 400IM and/or 800)

    Middle "D" & Sprint groups
    "Thorpe Test set" (done ever 4-6 weeks)
    16 x 50's @ :50 every 4th @ 200 race pace
    12 x 50's @ 1:00 every 3rd @ 200 race pace
    8 x 50's @ 1:10 every other @ 200 race pace
    4 x 50's @ 1:20 all @ 200 race pace
    - stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
    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.

  16. #576
    Very Active Member aquageek's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    Middle "D" & Sprint groups
    "Thorpe Test set" (done ever 4-6 weeks)
    16 x 50's @ :50 every 4th @ 200 race pace
    12 x 50's @ 1:00 every 3rd @ 200 race pace
    8 x 50's @ 1:10 every other @ 200 race pace
    4 x 50's @ 1:20 all @ 200 race pace
    - stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
    I want to say two things. First, thank you for posting your workouts. I have stolen quite a few. Second, I've done the Thorpe test set and it is a grizzle cake, with cheese. It hurts, bad.

  17. #577
    sǝssɐןb ɹǝʇʇǝq ʇǝb That Guy's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by aquageek View Post
    It hurts, bad.
    I think I sprained something just from reading about it. Might have to try it out. All fly of course
    "I blame you, James!" - knelson

  18. #578
    sǝssɐןb ɹǝʇʇǝq ʇǝb That Guy's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by That Guy View Post
    I think I sprained something just from reading about it. Might have to try it out. All fly of course
    This was a great set. Wow. Here's what I flog'd:

    Thursday second set (2000 fly)
    • "Thorpe Test set" all butterfly
    • 16 x 50's @ :50 every 4th @ 200 race pace
      • went 32 31 32 31 on the fast ones
    • 12 x 50's @ 1:00 every 3rd @ 200 race pace
      • went 31 31 30 30 on the fast ones
    • 8 x 50's @ 1:10 every other @ 200 race pace
      • went 30 30 30 30 on the fast ones
    • 4 x 50's @ 1:20 all @ 200 race pace
      • went 30 30 29 30
    • on the easy 50's I did DPS fly and ranged 36 - 38 seconds with 37's on most of them. 7 SPL.
    • For reference, here are my most recent 200 SCY butterfly splits: 28.77 32.31 33.43 32.52
    • And my most recent 100 SCY butterfly splits: 28.06 29.85
    • So in this set I started out at 200 pace and then got down into 100 pace range.
    • As I commented to Paul Smith on Facebook, "that awkward moment during the Thorpe Test Set where you realize you have more race-pace 50's left to do than easy 50's." Yeah, that happened somewhere around the end of the 12 x 50's
    • 100 easy and out
    "I blame you, James!" - knelson

  19. #579
    Age Grouper in Training jaadams1's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by That Guy View Post
    This was a great set. Wow. Here's what I flog'd:


    Thursday second set (2000 fly)
    • "Thorpe Test set" all butterfly
    • 16 x 50's @ :50 every 4th @ 200 race pace
      • went 32 31 32 31 on the fast ones
    • 12 x 50's @ 1:00 every 3rd @ 200 race pace
      • went 31 31 30 30 on the fast ones
    • 8 x 50's @ 1:10 every other @ 200 race pace
      • went 30 30 30 30 on the fast ones
    • 4 x 50's @ 1:20 all @ 200 race pace
      • went 30 30 29 30
    • on the easy 50's I did DPS fly and ranged 36 - 38 seconds with 37's on most of them. 7 SPL.
    • For reference, here are my most recent 200 SCY butterfly splits: 28.77 32.31 33.43 32.52
    • And my most recent 100 SCY butterfly splits: 28.06 29.85
    • So in this set I started out at 200 pace and then got down into 100 pace range.
    • As I commented to Paul Smith on Facebook, "that awkward moment during the Thorpe Test Set where you realize you have more race-pace 50's left to do than easy 50's." Yeah, that happened somewhere around the end of the 12 x 50's
    • 100 easy and out
    It's confirmed...you're nuts!
    "Don't be upset by the results you didn't get with the work you didn't do." - K.A. Benthin

    Inland NW Top Ten & Records Chair, and Web-Dude
    www.inlandnwmasters.org

  20. #580
    Green Mountain Boy rxleakem's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by aquageek View Post
    I want to say two things. First, thank you for posting your workouts. I have stolen quite a few. Second, I've done the Thorpe test set and it is a grizzle cake, with cheese. It hurts, bad.
    Let me third the motion that this set is deviously great!
    That little lactate pressure-cooker on the last round hurt so good!

    Thanks again for posting some killer workouts!
    ..<))><

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