Tall Pauls Favorite Workouts and/or Sets

[Paul Smith]

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)

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[aquageek]

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!

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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)

[Paul Smith]

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

[Paul Smith]

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!

[Paul Smith]

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.

[Paul Smith]

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

[Paul Smith]

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.

[aquageek]

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.

[That Guy]

It hurts, bad.

I think I sprained something just from reading about it. Might have to try it out. All fly of course

[That Guy]

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

[jaadams1]

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!

[rxleakem]

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!