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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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    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
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    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.

  3. #643
    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 50's @ :40
    4 x 25's kick @ R:10
    4 x 50's @ :40

    4 x the following:
    1 x 100 @ 1:40
    1 x 100 @ 1:30
    1 x 100 @ 1:20

    1 minute rest

    12 x 25's @ :30 fast kick

    12 x 100's @ 1:15 (if you miss the interval, sit out 1 x 50 add fins and continue on)

    1 minute rest

    12 x 25's power kick on R:20
    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. #644
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    15 minute choice warm-up

    "D" Group
    5 x 200's @ 3:00 descend 1-5 (each 200 swam as 2 x 25 non-free, 75 free)

    Main #1 "unleash the beast"
    2 x 50's @ :40
    5 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:15
    R1:00
    2 x 50's @ :40
    4 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:15 or 1:10
    R1:00
    2 x 50's @ :40
    3 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:15 or 1:10 and/50's @ :35
    R1:00
    2 x 50's @ :40
    2 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:15 or 1:10 and/50's @ :35 swam 25 fly/25 free
    R1:00
    2 x 50's @ :40
    1 x 100's @ 1:20
    * "animal" option was to go the 100's @ 1:10 or 1:05 and 50's @ :30 and swam fly/free for the "super animal" status
    R1:00

    Easy 100

    Main #2 "power cycle"
    10 x 25's @ :30 w/fins and paddles
    *5-6 hard SDK breakout into 2-3 fast strokes easy swim to the wall

    IM/Stroke Group

    5 x 100's @ 1:40 (25 build stroke/75 smooth free)

    4 x 25's fly @ :30 (build to 100 race pace)
    8 x 50's @ :40
    1 x 100 IM fast kick (no board or fins)
    R1:00

    Repeat above each round change 25's to next stroke (fly, back, breast then free)

    300 pull w/snorkel
    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. #645
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    15 minute choice warm-up

    "D" Group
    2 x 25's fly @ :30 (build)
    4 x 50's @ :50 descend 1-4
    2 x 25's back @ :30 (build)
    3 x 50's @ :45 descend 1-3
    2 x 25's breast @ :30 (build)
    2 x 50's @ :40 strong effort
    2 x 25's free @ :30 (build)
    1 x 50 at 200 race pace

    Main
    1 x 300 @ 4:00 negative split to 1000 race pace
    4 x 100's "best average" (working on 200 race pace) @ 1:20
    2 x 300 @ 4:00 one smooth/one negative split to 1000 race pace
    4 x 100's "best average" @ 1:25
    3 x 300 @ 4:00 descend to 1000 race pace (pull gear optional)
    4 x 100's max effort @ 1:30 w/fins and/or paddles

    Stroke/IM Group
    2 x 25's fly @ :30 (build)
    4 x 50's @ 1:00 descend 1-4
    2 x 25's back @ :30 (build)
    3 x 50's @ :55 descend 1-3
    2 x 25's breast @ :30 (build)
    2 x 50's @ :50 strong effort
    2 x 25's free @ :30 (build)
    1 x 50 at 200 race pace

    Main
    1 x 200 negative split @ 3:00
    4 x 50's "best average" IM order/IM switch or stroke on 1:00
    2 x 200 one smooth/one negative split @ 3:00
    4 x 50's "best average" IM order/IM switch or stroke on 1:00
    1 x 200 negative split @ 3:00
    4 x 50's "best average" IM order/IM switch or stroke down on 1:00

    Main #2
    16 x 25's fast kick w/fins on :30 (odds dolphin/evens flutter)

    Tri Mesa Group
    10 x 50's @ 1:00 descend 1-5, 6-10
    1 x 1000yd team pursuit
    10 x 50's @ :50 fast 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.

  6. #646
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    LCM

    15 minute choice warm up

    4 x (3 x 50's)
    - odd rounds stroke @ 1:10
    - even rounds free @ :50

    400IM kick (no board, no fins)

    8 x 100's
    - odds IM @ 2:00
    - evens free @ 1:30

    400 w/fins (hard fast kick underwater to 15m, 3-4 fast strokes/easy free to wall and repeat)

    4 x 200's free w/fins and paddles @ 2:40 (descend 1-4, 305 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.

  7. #647
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    15 minute choice warm-up

    4 x (2 x 25's @ :10 second rest, odds drill, evens swim-build to 200 pace) change stroke every set of two

    4 x (2 x 25's @ :10 second rest, odds easy swim, evens kick/build by increasing tempo) change stroke every set of two

    3 x 50's @ :40 (moderate pace)

    1 x (4 x 25's variables freestyle @ :40 @ 100 race pace)

    easy 100

    50 Free for time from the blocks

    300 mix of easy swim, easy pull and easy kick

    3 x 50's @ :40 (moderate pace)

    1 x (4 x 25's variables freestyle @ :40 @ 100 race pace)

    easy 50

    100 choice for time

    300 mix of easy swim, easy pull and easy kick

    3 x 50's @ :45 (moderate pace)

    1 x (4 x 25's variables choice @ :40 @ 100 race pace)

    easy 50

    50 choice for time

    300 mix of easy swim, easy pull and easy kick

    3 x 50's @ :50 (moderate pace)

    1 x (4 x 25's variables choice @ :40 @ 100 race pace)

    easy 50

    100 or 200 choice for time

    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.

  8. #648
    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

    8 x 100's - odds free on 1:30 descend 1-4, evens IM on 2:00 smooth

    2 x (3 x 50's @ 1:00), 2 easy, 1 at 200 race pace
    R:30
    1 x 50 kick for time
    200 easy swim or pull

    4 x (3 x 25's) @ :40 - 2 easy, 1 @ 100 race pace
    R:30
    1 x 50 kick for time
    200 easy swim or pull

    4 x 75's @ 1:30 w/fins - 50 easy swim w/5-7 SDK off walls, 1 x 25 fast kick
    R:30
    1 x 100 w/fins (paddles OK as well) for time

    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.

  9. #649
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    5 minute choice warm-up

    4 x 200's (50 build non-free, 100 free build, 50 kick) R:10
    50 easy

    8 x 25's strong effort on :20 (keying in on 100 base interval today for 100's which for the animal lanes was 1:10)
    50 easy
    6 x 50's strong effort on :35 (keying in on 100 base interval today for 100's which for the animal lanes was 1:10)
    50 easy
    4 x 75's @ 1:30 IM switch (build each 25) #1 fly/back/breast, #2 back/breast/free, etc
    50 easy

    30 x 100's (in sets of 5)
    Rd#1 @ 1:20 descend 1-5 to 500 race pace
    Rd#2 @ 1:30 IM or stroke descend 1-5
    Rd#3 @ 1:10 best average
    Rd#4 @ 1:30 - pull/active recovery
    Rd#5 kick - fast/best average: if wearing fins @ 1:30, no-fins = 1:45
    Rd#6 @ 1:20 best average 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.

  10. #650
    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 50's swim/free @ :50 descend 1-4
    4 x 50's swim (25 stroke/25 free) @ :45 descend 1-4
    4 x 50's swim/choice @ :40
    4 x 50's kick @ 1:00 descend 1-4
    easy 50

    4 x (3 x 200's) as follows"
    Rd#1 @ 2:40 freestyle descend 1-3
    R1:00
    Rd#1 @ 2:50 stroke or IM descend 1-3
    R1:00
    Rd#1 @ 3:00 free/IM or stroke descend 1-3 to a faster time than what was done in round 1 or 2
    R1:00
    Rd#1 @ 2:30 w/fins and paddles all fast

    easy 200

    4 x (3 x 50's) continuous, alternating 1st 50 @ :50, 2nd @ :40, 3rd @ :30 (animal option to go fly or back on 3rd 50 of each round)
    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. #651
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Monday at MAC

    SCY

    15 minute choice warm-up

    8 x the following (w/fins)
    - 25 "shooter" @ :30
    - 50 swim/build to 500 pace/effort @ 1:00

    1 x 300IM drill
    R:30
    1 x 200 kick no fins
    R:30
    1 x 100 IM work turns
    R:30
    1 x 50 easy choice

    4 x (3 x 25s swim/build @:30) * each round change stroke
    4 x (3 x 100's pull descend 1-3 to 1000 pace/effort @ 1:20)
    4 x (3 x 50's kick @ 1:00 = #1 power kick, #2 & #3 easy)

    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.

  12. #652
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    5 minute choice warm

    4 x (3 x 50s @ :30) descend 1-3, at least one round of 3 non-free
    R:60
    4 x 50's far kick on :50
    R:60
    3 x 200's w/buoy only on R:10, active recovery, moderate descend

    12 x 25's kick (no fins) on R:10
    R:60
    4 x 50's all out from a dive @ 3:00
    R:60
    3 x 200s w/paddles only @ R:10, active recovery, moderate descend

    12 x 25s @ R:10 odds scull or drill, evens easy swim
    R:60
    4 x 50's @ :40 strong pace
    R:60
    1 x 200 swim for time choice of stroke
    R:30
    1 x 200 fast kick w/fins
    R:30
    1 x 200 fast swim 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.

  13. #653
    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

    6 x 75's @ 1:20 (50 swim build/25 power kick)

    Main #1
    4 x 100's @ 1:30 (aerobic/active recovery for entire set)
    1 x broken 200 R:10 at each 50
    (After each broken 200 regroup lane with no more than 45 seconds extra rest)
    3 x 100's @ 1:30
    1 x broken 200 R:10 at each 50
    2 x 100's @ 1:30
    1 x broken 200 R:10 at each 50 (this 200 is stroke or IM)
    1 x 100 R:10
    1 x 100 easy kick

    Main #2 repeat above set in reverse order (start with one x 100 @ 1:30, then broken swim, then two 100s) and do broken 100s with same rest instead of 200s. The last broken 100 is stroke or IM but not the same as the last broken 200

    The final round of 4 x 100s is pull @1:20
    R1:00
    Fast 100 kick w/fins R:10, fast 100 swim with 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.

  14. #654
    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

    4x the following /fins (emphasis underwater kicks)
    3 x 25's kick @ :30
    1 x 75 swim/build @ 1:15
    easy 50 kick/swim

    Main #1
    2x the following w/no break between rounds
    3 x 200's @ 3:00 descent 1-3 (#3 at about 1000 race pace)
    easy 50 kick/swim

    Main #2
    2x the following w/no break between rounds
    3 x 100's @ 1:30 descend 1-3 (#3 at about 500 race pace
    2 x 25's @ :30 swim/max effort
    1 x 50 @ 1:00 swim/choice @ 200 race pace
    easy 50 kick/swim

    200 dolphin kick for time w/board/no fins (one arm stroke max into walls, OK to do flip turns)
    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. #655
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    warm-up
    4 x (3 x 50's done as one drill, one swim, one kick all @1:00 reverse IM order)

    Main #1
    3 x (3 x 100's done as two free/build @1:20, one stroke or IM fast transitions @1:40)

    Main #2
    2 x (3 x 200's)
    - Distance group went Rd#1 descending @2:40, Rd#2 @2:30 best average
    - IM group went two free @2:40/one IM or stroke @3:00

    Main #3
    - Distance group = 3 x 300's best average swim w/fins and paddles #1 @4:00, #2 @3:50 #3 @3:40
    - IM group = 4 x (3 x 50's = #1 kick @1:00, #2 non-free build @:50, #3 fast free @:40)

    Main #4
    - "D" group = 500 for time
    - IM group = 4 x (3 x 25's = #1 @:30 power kick, #2 @:30 swim/non-free build, #3 swim fast/free @:20
    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. #656
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    10 minute choice warmup

    Open water prep workout!

    2 x 25's fast (200 pace) @ :30

    2 x 25's fast (200 pace) @ :30
    1 x 150 or 200 active recovery @3:00

    2 x 25's fast (200 pace) @ :30
    1 x 150 or 200 active recovery @3:00
    4 x 25's fast (200 pace) @ :30

    2 x 25's fast (200 pace) @ :30
    1 x 150 or 200 active recovery @3:00
    4 x 25's fast (200 pace) @ :30
    1 x 150 or 200 active recovery @3:00

    2 x 25's fast (200 pace) @ :30
    1 x 150 or 200 active recovery @3:00
    4 x 25's fast (200 pace) @ :30
    1 x 150 or 200 active recovery @3:00
    8 x 25's fast (200 pace) @ :30

    2 x 25's fast (200 pace) @ :30
    1 x 150 or 200 active recovery @3:00
    4 x 25's fast (200 pace) @ :30
    1 x 150 or 200 active recovery @3:00
    8 x 25's fast (200 pace) @ :30
    1 x 150 or 200 active recovery @3:00

    16 x fast 50's kick @ 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.

  17. #657
    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

    "D" Group
    1 x 100 @ 1:30 at 500 race pace
    1 x 100IM @ 2:00 "recovery"
    1 x 100 @ 1:30 at 500 race pace
    1 x 200IM @ 3:15 "recovery"
    1 x 100 @ 1:30 at 500 race pace
    1 x 300IM @ 4:30 "recovery"
    1 x 100 @ 1:30 at 500 race pace
    1 x 400IM "recovery" R:10
    1 x 100 easy/choice R:30
    1 x 400IM Fast R:10
    1 x 100 choice/recovery @ 2:00
    1 x 300IM Fast R:10
    1 x 100 choice/recovery @ 2:00
    1 x 200IM Fast R:10
    1 x 100 choice/recovery @ 2:00
    1 x 100IM Fast R:10
    1 x 100 choice/recovery @ 2:00
    R:1:00

    10 minute social kick

    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.

  18. #658
    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

    5 x 100's @ R:10
    #1 = IM drill
    #2 = swim/build to 500 pace
    #3 = IM swim w/fast transitions
    #4 = swim/build to 200 pace
    #5 kick

    Main #1
    10 x 100's swim on base +10 descend 11-5, 6-10 (group one was 1:20) Option "A" do first length non-free
    1/2 way out and back easy kick/easy backstroke

    Main #2
    10 x 100's swim on base (group one was 1:10) Option "A" do first length non-free, option "B" go base -5
    1/2 way out and back easy kick/easy backstroke

    Main #3
    10 x 100's pull on base +5 descend 1-5, 6-10 (group one was 1:15) Option "A" stay on base, Option "B" to go base -5
    1/2 way out and back easy kick/easy backstroke

    Main #4
    5 x 100's swim w/fins and paddles, best average on fastest interval possible...goal to challenge beyond comfort zone knowing they probably would not make all 5..if they missed an interval DO NOT swim the rest straight through doing flip turns, always stop for 1-2 seconds and check time

    Main #5
    4 x (4 x 25's) swim/fly as follows:
    #1 @ :35 cruise
    #2 @ :30 descend 1-4
    #3 @ :25 build
    #4 @ :20 best average

    Sprint group, warmed up, did some 25's, social kick, more 25's, told jokes, mocked the "D" group went early to locker room to monopolize showers and ensure "D" group had to wait!
    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. #659
    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 100's free @ 1:30 (25 build/75 swim on each 100)
    1 x 400 (25 fly build, 75 smooth free)
    R1:00

    6 x 100's free odds free @ 1:30, evens 25 fly build/75 free @ 1:30
    1 x 400 pull, negative split
    R1:00

    8 x 100's free odds free @ 1:20, evens 25 fly build/75 free @1:30
    1 x 400 kick, strong effort
    R1:00

    10 x 100's @ 1:15 best average...animal option was 1:10 and OK to wear fins and/or paddles
    R2:00

    10 x 25's fast @ :20 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.

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