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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
    Location
    Tempe, AZ
    Posts
    2,593

    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
    Location
    Tempe, AZ
    Posts
    2,593

    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.

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