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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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    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
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    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
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    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.

  4. #704
    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 (3 x 50 descend 1-3) choice of swim or kick Rd 1 @ 1:00, Rd 2 @ :55, 3 @ :50, 4 @ :45

    Main #1
    4 x 25s fly build on :30
    1 x 100IM smooth, perfect stroke, legal turns @ 1:30
    Rd 2 4 x 25s back 2x 100IM, Rd 3 4x 25s breast 3x 100IM, Rd 4 4 x 25s free 4x 100IM

    Kick 4 x (3x 50s kick/build) @ 1:00 IM order by round

    Main #2
    8 x 100 pull @ 1:10

    WD
    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. #705
    Very Active Member pwb'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

    10 minute choice warm up

    4 x (3 x 50 descend 1-3) choice of swim or kick Rd 1 @ 1:00, Rd 2 @ :55, 3 @ :50, 4 @ :45

    Main #1
    4 x 25s fly build on :30
    1 x 100IM smooth, perfect stroke, legal turns @ 1:30
    Rd 2 4 x 25s back 2x 100IM, Rd 3 4x 25s breast 3x 100IM, Rd 4 4 x 25s free 4x 100IM

    Kick 4 x (3x 50s kick/build) @ 1:00 IM order by round

    Main #2
    8 x 100 pull @ 1:10

    WD
    Paul, I miss being coached by you ... that's all ... hope you're well

  6. #706
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Thank you Patrick, hope we will see you again soon!
    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.

  7. #707
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Even though we do workouts for our sprinters I rarely post as so few masters swimmers are truly committed to just training/racing mainly 50's with an occasional 100. Here is an example of a workout we did on Sunday:

    LCM

    5 minute choice warm up

    4 x 50's @ R:10 25drill/25 swim (build the swim to about 200 pace)
    4 x 50's @ R:10 25swim/25 kick (build the swim to about 200 pace)
    4 x 50's build @ 1:05 (build to about 200 pace)

    Main #1
    4x the following
    50m parachute pull, drop chute get on blocks and swim a fast 25m at 100 race pace then swim 75m recovery, reset and repeat

    300 easy pull, mix in some back and breast/dophin kick

    Main #2
    4 x bungee pulls w/no equipment, go till momentum stops and hold SR for 5-10 seconds at that position, release
    4 x bungee pulls w/hydro fins and hans paddles, max effort for distance, try and hold position when progress stops for 5 seconds
    4 x bungee assists (coach holds end of bungee, swimmer pulls on lane line out to about 20m then releases and coach pulls bungee to assist in racing above max race pace...no gear

    400 warm down

    * I don't insist on it but really encourage using a snorkel on all of the above unless doing breaststroke (yes, that means doing fly and breast with it). The bungee and chute make it hard to hold a good body line which can be even worse trying to use a normal breathing pattern

    * SDK with and without fins another great use of the bungee

    * Race starts with the bungee with and without fins also really good to do
    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. #708
    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 50's build @ :50 IM order
    3 x 50's kick @ 1:00 (no fins, board OK)
    2 x 50's free/build @ :40
    1 x 50 power kick

    Main #1
    4 x 25's fly build @ :30
    1 x 50 fly build @ 1:00
    4 x 25's back build @ :30
    1 x 100 (50 fly build/50 back build) @ 1:45
    4 x 25's breast build @ :30
    1 x 150 (50 fly/50 back/50 breast build @ 2:15
    4 x 25's free build @ :30
    1 x 200IM build each 50

    5 minute social kick

    Main #2
    4 x 200's broken :10 after first 50 @ 3:15 (first 50 swam at goal time, from a dive, back/free to the feet first 3 200's and hand touch #4)

    Main #3

    8 x 25's "crossfit 25s" @ 1:00 (all fast from a dive, 10-20 push ups or deck pull outs between each)

    500 pull/active recovery with snorkel
    Last edited by Paul Smith; June 25th, 2019 at 02:27 PM.
    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. #709
    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

    4 x 75s @ R:10 reverse IM order (25 drill, 25 swim, 25 kick)
    6 x 50s swim/build @:50
    8 x 25s done as two rounds of variables @:40

    4 x the following
    50 swim at 200 race pace R:10, 25 fast kick of same stroke R:10, 125 swim/active recovery interval 4:00

    4 x the following
    25 swim at 100 race pace R:10, 25 fast kick of same stroke R:10, 100 swim/active recovery interval 3:00

    4 x the following
    Running dive 25 working on 50 tempo underwater and on breakout for 2-3 strokes than easy to the wall R:10, 25 power kick (fast underwater race pace kicks to 15m, easy swim to wall R:10, 50 swim/active recovery

    8 x 25s underwater w/fins, streamline/breath control work using smooth tempo vs all out, done on own rest interval
    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. #710
    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

    Main
    3 x (4 x 50's @ 1:00, 3 easy one at 500 race pace)
    4 x 25's power kick @ :40
    2 x (4 x 50's @ 1:00, 3 easy one at 200 race pace)
    4 x 25's power kick @ :40
    1 x (4 x 50's @ 1:00, 3 easy one at 100 race pace, swam one person at a time from a dive
    4 x 25's power kick @ :40
    2 x all out 50's (#1 swim from a dive, one person at a time every 1:00 (so 2 minutes rest), #2 all out 50 kick board OK, no fins

    5 x 200's @ 3:00 pull w/snorkel active recovery/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.

  11. #711
    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

    4x the following:
    4 x25s @ :40 descend 1-4 to 100 race pace
    1 x 50 easy kick of stroke swam, no fins, board ok @ 1:20

    4x the following:
    1 x 50 swim/ cruise free 2-3 breaths max per length @ 1:00
    1 x50 swim at 200 race pace @ 1:00
    1 x 50 easy kick of stroke swam, no fins, board ok @1:20

    4 x the following:
    1 x 100 fast @ 2:00
    1 x 50 easy kick of stroke swam, no fins, board ok @ 1:20
    Note: this was a best average set for the 100s so although fast times were supposed to all be within 1 second if doing only one stroke, if mixing strokes than aspire to 200 race pace without dropping off
    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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