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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #701
    Very Active Member Paul Smith's Avatar
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    Tempe, AZ
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)

    4 x (4 x 25's variables @ :30)

    Main Set:
    4x the following
    3 x easy 50's swim, pull or kick @ 1:00
    1 x fast (200 pace)100 @ 1:30

    4x the following
    2 x easy 50's swim, pull or kick @ 1:00
    1 x fast (200 pace) 75 @ 1:00

    4x the following
    1 x easy 50's swim, pull @ 1:10
    1 x fast 50 kick @ 1:00

    4 fast 25s swim with fins @ 1:00

    400 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.

  2. #702
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,661

    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)

    WU #2
    4 x 50's build @ 1:00 (IM order or at least 1 no free)
    3 x 50's descend 1-3 @ :45 freestyle
    3 x 50's descend 1-3 @ 1:00 non-freestyle
    2 x 50's kick @ R:10 (no fins, board optional)

    Focus today= threshold/failure, select an interval on the fast swims that is at our slightly faster than you may be able to make and progress as far through the set as you. If you miss the interval finish that round and add 5 seconds to the 100s/200.

    Main #1
    3x the following:
    3 x 100's @ 1:10
    1 x 50 recovery @ 1:00
    1 x 200 @ 2:15
    1 x 50 recovery @ 1:00

    R1:00

    Main #1
    34x the following:
    3 x 50's @ :35
    1 x 50 recovery @ 1:00
    1 x 100 @ 1:10
    1 x 50 recovery @ 1:00

    R1:00

    6 x 50's kick w/fins no board on own RI: focus is smooth tempo working on body position and breath control, goal is to make it to 15m (no beyond) kick easy to wall and return (freestylers/backstrokers flip turn at wall)
    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. #703
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,661

    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)

    Main #1
    8 x 50's free @:45 descend 1-4, 5-8
    4 x 25's swim @ :30 build IM order
    4 x 50's free @:40 500 pace
    4 x 25's swim @ :30 build IM order
    2 x 50's free @:35 at 200 pace
    4 x 25's powerkick @:40

    Main #2
    8 x 100's swim or pull @ 1:10
    4 x 50's build @:50 IM order
    4 x 100's swim or pull @ 1:05
    4 x 50's build @:50 IM order
    4 x 50's kick @ 1:00 no fins

    Main #3
    8 x 25's fast swim w/fins @:20 (odds stroke, evens free)
    1 x easy 100 swim w/fins 3-5 SDK off all walls
    4 x 25's fast swim w/fins @:20 (odds stroke, evens free)
    1 x easy 100 swim w/fins 3-5 SDK off all walls
    2 x 25's fast swim w/fins @:15
    1 x easy 100 swim w/fins 3-5 SDK off all walls
    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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