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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #661
    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 (3 x 50's @ 1:00, #1 Free, #2 Fly, #3 Kick)

    Main #1
    4 x 50's @ :45 (descend 1-4)
    1 x 200 fast (500 race pace)
    3 x 50's @ :45 (descend 1-4)
    2 x 200's @ 3:00 fast (500 race pace)
    2 x 50's @ :45 (descend 1-4)
    3 x 200's @ 3:00 fast (500 race pace)
    1 x 50's @ :45 (descend 1-4)
    4 x 200's @ 3:00 fast (best average)

    Main #2
    16 x 25's fast @ :20 w/fins & paddles

    5 minute social 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. #662
    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
    8 x the following:
    3 x 50's @ 1:00 (swim, kick or pull)
    1 x 300 fast (best average) @ 4:00
    * Last 3 rounds with fins and/or paddles (no buoy)

    "Sprint" group
    8 x 50's @ 1:00 kick
    * 2 of each stroke, IM order, odds easy, evens fast
    easy 100 IM drill and/or swim

    8 x 50's @ 1:00 swim
    * 2 of each stroke, IM order, odds easy, evens fast
    easy 200 IM drill and/or swim

    8 x 25's @ :35 FAST
    * short axis strokes only (fly and/or breast)
    easy 300 swim, kick and/or pull

    8 x 25's @ :35 FAST
    * long axis strokes only (free and/or back)
    easy 400 swim, kick and/or pull

    8 x 25's @ :35 FAST KICK
    * 2 of each stroke, IM order
    easy 50

    2 x the following w/ fins
    2 x 25's fast swim @ :30
    1 x 50 fast kick @ 1:00
    2 x 25's fast kick @ :30
    1 x 50 fast swim @ 1:00
    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. #663
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    4 x 50's @ 1:00 descend 1-4
    3 x 50's @ :50 build
    2 x 50's @ :40 strong effort
    1 x 50 easy choice

    Main #1
    4 x 25's fly (build) @ :30
    6 x 50's @ :40
    4 x 25's fly (build) @ :30
    4 x 75's @ 1:00
    4 x 25's fly (build) @ :30
    2 x 100's @ 1:20
    4 x 25's fly (build) @ :30
    1 x 200 @ 2:40
    4 x 25's fly (build) @ :30
    easy 50

    Main #2 swim or pull
    4 x 25's (build) @ :30
    6 x 200's @ 2:40
    4 x 25's (build) @ :30
    4 x 100's @ 1:20
    4 x 25's (build) @ :30
    2 x 75's @ 1:00
    4 x 25's (build) @ :30
    1 x 50 @ :40
    4 x 25's (build) @ :30

    Note: the focus of this workout was on acceleration during a race...the 25's were the critical swims. All the short rest longer swims were to be aerobic and try and regroup just enough that when the 25's came you were ready to switch gears but not go anaerobic (essentially build to 200 race pace)
    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. #664
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Whoop ass Wednesday at MAC!

    5 minute choice warm-up

    4 x 200's @ 3:00 descend 1-4

    Main #1
    6 x (2 x 50's active recovery @ :45, 1 x 100 at 500 race pace @ 1:15)
    easy 50

    Main #2
    6 x (1 x 50's @ 500 race pace @ :50, 1 x 100 active recovery @ 1:20)
    easy 50

    Main #3
    6 x 100's @ 500 race pace @ 1:25
    easy 50

    Main #4
    6 x 50's fast kick w/fins @ :40
    6 x 50's fast swim w/fins and paddles @ :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.

  5. #665
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    10 minute choice warm up

    WU Set #1
    4 x 50/s swim @ 1:00 reverse IM order, done 25 drill/25swim
    4 x 50's kick @ 1:00, reverse IM order/build (board and fins optional)
    1 x 200 swim/negative split to 500 race pace effort/speed

    WU Set #2
    4 x 50/s swim @ :45 descend 1-4
    4 x 50's kick @ 1:00, no board or fins
    1 x 100 swim/build to 200 race pace effort/speed

    WU Set #3
    4 x 50/s swim @ 1:00 IM switch, fast in and out of turn
    4 x 50's fast kick w/fins @ :45, board optional
    1 x 50 swim/fast w/fins

    Main #1
    4 x 25's swim from a dive at 100 race pace @:45
    4 x 25's fast kick/no fins @ :45
    easy 50

    Main #2
    3 x 25's swim/fast w/fins @:45
    3 x 25's fast kick/w fins @ :45

    Main #3
    4 x 25's swim/fast w/fins and paddles @:45

    Main #4
    2 x fast 25's kick/no fins or board from a dive @ :45
    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. #666
    Very Active Member GGS5T's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I can't be doing with 25s, a couple of 50s and a bit of kicking.

    Here's a session I did 10 days ago. No warm-up - straight into it.

    40 x 200m freestyle going on 3:30.00. I was bored to tears after the first 5.

  7. #667
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    GGS5T, that sounds like a great workout if you want to be over-trained and not increase your speed...or keep your speed at 3:30. I understand the mindset but disagree with the results I've seen for people that are drawn to that type of training. To each his own however!
    Last edited by Paul Smith; November 23rd, 2016 at 11:15 AM.
    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. #668
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    4 x 25's kick @ :30 (no fins)
    2 x 50's @ 1:00 = #1 fly/back, #2 breast free (fast into and out of turn
    4 x 100's @ 1:20 descent 1-4
    1 x 200IM (fast in and out if turns)

    Main #1
    4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
    4 x 200's @ 2:45 descend 1-4
    4 x 50's @ :45 moderate effort
    4 x 200's @ 2:30 best average

    Main #2
    4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
    4 x 100's @ 1:20 descend 1-4
    4 x 50's @ :45 moderate effort
    4 x 100's @ 1:10 best average

    Main #3
    4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
    4 x 50's @ :40 descend 1-4
    4 x 50's @ :45 moderate effort
    4 x 50's @ :35 best average
    Last edited by Paul Smith; December 21st, 2016 at 11:04 AM.
    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. #669
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    Re: Tall Pauls Favorite Workouts and/or Sets

    What were the 200's on in Main #2? I don't think it was 1:10

  10. #670
    Very Active Member gobears's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by hurrgtsa View Post
    What were the 200's on in Main #2? I don't think it was 1:10
    I'm guessing those are 100's based on the pattern (not that 1:10 isn't crazy fast for me for repeat 100's - but for these workouts it makes sense).

  11. #671
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by hurrgtsa View Post
    What were the 200's on in Main #2? I don't think it was 1:10
    Sorry, my bad..the second set were 100's not 200's! Also a reminder that I always post the animal lane intervals, there are up to 4 other interval options at a slower pace.
    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. #672
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    LCM

    Distance group (5 lanes: 1 @ 1:30 base, 2 @ 1:40, 1 @ 1:50 and 1 @ 2:00 or R:10)

    warm up
    4 x 50's @ 1:00 descend 1-4
    3 x 50's @ 1:10 build/non-free
    2 x 50's @ R:10 kick
    1 x fast 50

    MAIN set
    4 x 100's descend 1-4 (to 400m race pace)
    1 x 400 - smooth, relaxed swim w/2-3 dolphin kicks underwater off all walls
    R1:00

    3 x 100's descend 1-3 (to 400m race pace)
    1 x 400 - starting to descend what will be a total of 4 x 400's, so about 2-3 seconds faster than first round, relaxed swim w/2-3 dolphin kicks underwater off all walls
    R1:00

    2 x 100's descend 1 easy, 1 @ 400m race pace)
    1 x 400 - strong effort w/2-3 dolphin kicks underwater off all walls
    R1:00

    1 x 100 @ 400m race pace)
    1 x 400 - fast w/2-3 dolphin kicks underwater off all walls
    R1:00

    8 x 50's fast kick w/fins @ 1:00

    Sprint/Stroke groups

    WARMUP #1
    4 x (3 x 50's = #1 free build, #2 stroke build, #3 kick) w/fins...3=5 SDKs minimum off all walls (prefer 15m)

    WARMUP #2
    4 x 100's @ 2:00 w/paddles: #1 fast first 25, #2 fast second 25, #3 fast 3rd 25, #4 fast 4th 25...5-7 (or 15m) SDKs off all walls

    MAIN
    8 x 50's @ 1:10 (odds fast fly, evens easy free)
    1 x 100 build choice of stroke, 5-7 (or 15m) SDKs
    R1:00

    6 x 50's @ 1:10 (odds fast fly, evens easy free)
    2 x 100's @ 2:00 build choice of stroke, 5-7 (or 15m) SDKs
    R1:00

    4 x 50's @ 1:10 (odds fast fly, evens easy free)
    3 x 100's @ 2:00 build choice of stroke, 5-7 (or 15m) SDKs
    R1:00

    2 x 50's @ 1:10 (odds fast fly, evens easy free)
    400m fast kick w/fins, 5-7 (or 15m) SDKs
    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. #673
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    10 minute choice warm up

    4x the following
    3 x 25's swim descend 1-3 + 25 power kick all on @30 (no break between rounds)
    R1:00

    4x the following
    3 x 50's swim descend 1-3 @ :45 + 25 power kick on @30 (no break between rounds)
    R1:00

    4x the following
    3 x 100's swim descend 1-3 @ 1:20 + 25 easy on @30 (no break between rounds, OK to pull)
    R1:00

    8 x 50's fast kick @:40 (ok to use fins), if interval missed take 5 seconds rest at each 50 and finish set
    R1:00

    8 x 50's fast swim @:35 (ok to use fins and/or paddles), if interval missed take 5 seconds rest at each 50 and finish set
    R1:00

    8 x 25's fast kick @:25 (ok to use fins), if interval missed take 5 seconds rest at each 50 and finish set
    R1:00

    8 x 50's fast swim @:20 (ok to see fins and/or paddles), if interval missed take 5 seconds rest at each 50 and finish set
    R1:00

    *disclaimer, these we're the intervals for the 2 animal lanes
    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. #674
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    NO WARM UP
    100 swim for time, choice of stroke, no equipment!
    * Its been rumored that Alexander Popov's coach once said "you have to be able to swim fast at any time and under any conditions"...this was supposedly at the USOC when Popov was messing around and not getting in so he made him swim a 50m from the blocks, apparently he was close to or faster than the world record!

    Moral of the story is shut up and get up...go fast!

    After the 100 swim for time:
    4 x 25's @R:10 easy recovery
    1 x 100 kick for time (board ok, no fins)
    4 x 25's @R:10 easy recovery
    1 x 50 swim for time (no equipment)
    4 x 25's @R:10 easy recovery
    1 x 25 swim for time (no equipment)
    4 x 25's @R:10 easy recovery
    1 x 25 kick for time (board ok, no fins)

    5 x 200's @ 3:00 active recovery:
    #1 no equipment
    #2 add buoy
    #3 add paddles
    #4 no equipment
    #5 easy kick with fins

    Round #2 Add fins and/or paddles
    1 x 100 swim for time
    4 x 25's @R:10 easy recovery
    1 x 100 kick for time
    4 x 25's @R:10 easy recovery
    1 x 50 swim for time
    4 x 25's @R:10 easy recovery
    1 x 25 swim for time
    4 x 25's @R:10 easy recovery
    1 x 25 kick for time

    5 x 100's @ 1:30 active recovery:
    #1 no equipment
    #2 add buoy
    #3 add paddles
    #4 no equipment
    #5 easy kick with 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.

  15. #675
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    10 minute choice warm up

    4 x 50's swim/build @ 1:00 (Reverse IM order preferred)
    4 x 50s swim @ :50 descend 1-4
    4 x 50's swim strong effort @ :40
    4 x 50's kick @ 1:00

    4 x 100's swim @ 1:40 build
    4 x 100's swim @ 1:30 descend 1-4
    4 x 100's swim/strong effort @ 1:20
    4 x 100's swim w/fins and/or paddles "failure set" (pick an interval you will be challenged to make all 4, if you miss take 3 seconds and finish set, if you fail awesome, if you make them your a wuss and need to try harder next time
    6 x 100's kick with fins "failure set" (same as above, starting interval is 10 seconds slower than that last round of 100's...most people went 1:10 so kick set was on 1:20)

    200 swim for time, no equipment

    Go home!
    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. #676
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    10 minute choice warm-up

    4x50s desc @1min
    2x25s power kick @30
    3x50s build @55
    2x25s power kick @30
    2x50s at 200 race pace on 50
    2x25s power kick @30
    50 scull

    Broken 100 10 seconds at the 25.
    400 ez swim, kick or pull

    Broken 200, 10 seconds at the 50
    4 x 100's ez swim, kick or pull on R:10

    Broken 100, 10 seconds at the 25
    8x50's @ 1:00 ez swim, kick or pull

    *Put on fins*
    Broken 100, 10 seconds at the 25
    R:10 100 kick for time.
    R:10 50 for time
    R:10 50 kick for time
    R:10 25 swim fast fly on 30 seconds
    25 fly kick fast on 30 seconds.
    25 fast backstroke swim @:30
    25 backstroke kick @:30
    25 fast breaststroke swim @:30
    25 fast fly kick @:30
    25 fast freestyle swim @:30
    25 fast flutter kick on stomach
    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.

  17. #677
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    5 minute choice warm up

    4 x 125's @ R:10 - 100 swim build/25 power kick
    4 x 100's @ R:10 - 75 swim, 1st 25 fast non-free/50 smooth, 25 power kick
    4 x 75's @ R:10 - 50 swim build/25 scull
    4 x 50's strong effort @ :40
    4 x 25's variable @ :30

    Main #1
    4x the following
    1 x 200 @ 2:20 FAST
    2 x 50's recovery @ 1:00
    1 x 100 @ 1:05 FAST
    2 x 25's recovery @ :30
    * The intervals on the 200/100 should be no more than 5 seconds rest...ideally swimmer reaches failure before finishing set.

    easy 100

    4 x (3 x 50's power cycle w/fins an paddles): 1st 50 is kick @ :50, 2nd is swim @ :40, 3rd if FAST @ :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.

  18. #678
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    10 minute choice warm-up

    Main #1
    4 x 25's cruise @ :30 choice of stroke or kick
    3 x 100's @ 1:20 descend 1-3 (descend to 1000 pace)
    4 x 25's cruise @ :30 choice of stroke or kick
    2 x 200's @ 2:40 (one cruise, one at 1000 race pace)
    4 x 25's cruise @ :30 choice of stroke or kick
    1 x 300 fast (1000 race pace)

    Main #2
    Repeat above but intervals on 100's & 200's move to 1:10/2:20

    easy 200 kick/swim

    Main #3
    Broken 1000 FAST (R:10 at each 100)

    easy 200 kick/swim

    Main #4
    10 x 50's best average swim @ :40 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.

  19. #679
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    10 minute choice warm-up

    4 x 75's (25 drill/25 swim/25 kick) @ 1:20, 1:30, 1:40 or 10 seconds rest, reverse IM order
    2 x (3 x 50's @ 1:00 descend 1-3) - choice of strokes
    8 x 25's "power kick" on :40

    4 x 100's @ R:10 swim w/paddles = 3+ SDK off all walls, odds build, evens cruise w/low stroke count

    8 x 25's @ :30 swim, FAST
    1 x 50 flutter kick w/board (no fins) FAST
    5:00 swim, kick and/or pool recovery

    4 x 50's @ 1:30 swim, FAST
    1 x 50 fly kick w/board (no fins) FAST
    5:00 swim, kick and/or pool recovery

    2 x 75's @ :30 swim w/fins FAST , must kick to 15m underwater off all walls
    1 x 50 flutter on back (no fins) FAST
    5:00 swim, kick and/or pool recovery

    1 x 100 @ 1:30 swim w fins and paddles, FAST
    1 x 50 fly kick on back (no fins) FAST
    warm down
    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.

  20. #680
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    5 minute warm up

    "D Group"
    4 x 50's @ 1:00 descend 1-4 (choice of strokes)
    3 x 50's @ :50 descend 1-3 (choice of strokes)
    2 x 50's @ :40 build (choice of strokes)
    1 x 50 kick no fins

    Main #1
    3 x the following
    3 x 100's @ 1:20 strong effort (Rd #2 @ 1:15, Rd #3 @ 1:10)
    1 x 50 @ 1:00 choice recovery
    1 x 300 @ 3:45 fast
    1 x 50 @ 1:00 choice recovery

    Main #2, 2x the following:
    4 x 50's :40 best average
    1 x 100 @ 2:00 choice recovery
    1 x 200 @ 2:40 fast
    1 x 100 @ 2:00 choice recovery

    Main #3, 1x the follow
    8 x 25's fast @ :20 w/fins and paddles
    1 x 50 @ 1:00 choice recovery
    1 x 100 kick w/fins fast
    1 x 50 @ 1:00 choice recovery

    Sprint/IM Group:
    2 x (4 x 50's @ 1:00, 3 swim descend 1-3, 1 kick)

    Main #1, 4x the following:
    4 x 25's fly @ :30 build (back 2nd rd, breast 3rd rd, free 4th rd)
    1 x 50 @ 1:00 choice recovery
    1 x 100 free build @ 1:30
    1 x 50 @ 1:00 choice recovery
    1 x 200 kick fast (fins optional)

    Main #2, 1x the following:
    8 x 25's fast @ :20 w/fins and paddles
    1 x 50 @ 1:00 choice recovery
    1 x 100 kick w/fins fast
    1 x 50 @ 1:00 choice recovery
    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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