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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #41
    sprint diva The Fortress's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    My apologies because I forgot to include the line "without whining or complaining"!
    Are you asking me to depart from the stereotypes about my kind? lol.

  2. #42
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I coached this morning at Cactus:

    SCY
    warm up = 600 (or 10 minutes) rotate thru 25 swim/25 kick/25 swim/25 scull

    16 x 100's
    odds free @ 1:30
    even's IM/Stroke or kick @ 1:45

    Main set
    200 @ 2:30 fast
    4 x 50's @ :40 pace
    2 x power kicks @ :30 (kick as hard/far as you can underwater, swim easy free to wall if you surface for a breath

    100 easy

    200 @ 2:30 pace
    4 x 50's @ :40 fast
    2 x power kicks @ :30

    100 easy

    400 hypoxic pull (2 breaths per length)

    Kick
    25/50/75/100/75/50/25 each length is smooth to far side flags/fast into 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. #43
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    I coached this morning at Cactus:

    SCY
    warm up = 600 (or 10 minutes) rotate thru 25 swim/25 kick/25 swim/25 scull

    16 x 100's
    odds free @ 1:30
    even's IM/Stroke or kick @ 1:45

    Main set
    200 @ 2:30 fast
    4 x 50's @ :40 pace
    2 x power kicks @ :30 (kick as hard/far as you can underwater, swim easy free to wall if you surface for a breath

    100 easy

    200 @ 2:30 pace
    4 x 50's @ :40 fast
    2 x power kicks @ :30

    100 easy

    400 hypoxic pull (2 breaths per length)

    Kick
    25/50/75/100/75/50/25 each length is smooth to far side flags/fast into wall
    Quite a few people have asked about the send off's on these workouts being pretty quick and I want to make sure that people know I'm only posting the "Group 1" intervals...there is always at least one other....usually two groups. Case in point the workout listed above from this morning:

    Group II
    200 @ 2:45
    50's @ :45
    25's @ :40

    Group III
    200 @ 3:15
    50's (2 instead of 4) @ :50
    25's @ :45

    Group IV
    200, 50's & 25's all on 15 seconds rest
    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. #44
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I coached this morning at Cactus.

    We had two groups today, one of the regulars is a St. Olaf grad and he does an annual tribute workout:

    After warm up
    60 x 25's fly/no breathers @ 1:00
    After each each block of 10 one of the group has to climb up on the blocks and sing the St. Olaf fight song...which was VERY entertaining for the 100+ age group divers and their parents on deck for a competition!

    For the rest of the team it was a middle distance day...90 minute...SCY. I want to thank Chris as I "poached" a set from a workout he posted on JM's thread,

    Warm Up:
    300 swim
    200 pull
    100 kick
    50 scull

    Main set #1
    1 x 300 @ 4:00 negative split
    2 x 200's @ 2:40 (#1 cruise/#2 fast)
    3 x 150's @ 2:00 (#1 50 fast/100 easy, #2 100 fast/50 easy, #3 fast)
    5 x 100's @ 1:20 best average

    100 easy

    Main set #2
    11 x (3 x 50's @ 1:00) as follows:
    #1 cruise
    #2 200 pace
    #3 fast from a dive

    100 easy

    4 x power kicks @ 1:00
    Last edited by Paul Smith; October 18th, 2008 at 04:11 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.

  5. #45
    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
    I coached this morning at Cactus.
    Main set #1
    1 x 300 @ 4:00 negative split
    2 x 200's @ 2:40 (#1 cruise/#2 fast)
    3 x 150's @ 2:00 (#1 50 fast/100 easy, #2 100 fast/50 easy, #3 fast)
    5 x 100's @ 1:20 best average

    100 easy

    Main set #2
    11 x (3 x 50's @ 1:00) as follows:
    #1 cruise
    #2 200 pace
    #3 fast

    100 easy

    4 x power kicks @ 1:00
    This was a lot harder than it looks on "paper" ... the killer was diving each of the fast 50s.

    I'm glad I'm taking the rest of the weekend off ... and kicking back tonight to watch the #1 Longhorns (hopefully) defeat Missouri. I just feel so bad for the football team to have to endure so many #1 tower lighting ceremonies in Austin for the swim team ... they deserve another.

  6. #46
    Tough like a donut
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    60 x 25's fly/no breathers @ 1:00


    Oh.......My........Lord........

    That is a lactic acid set from hell there. Sure the first 20 or so go by pretty smooth but after that.......

  7. #47
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam the Sunday workout at Brophy with Coach Rankin.

    SCY
    Optional 30 minute warm up

    Main set #1
    3x the following:
    200IM @ 3:45 (25kick/25 swim)
    100 @ 2:00 50 3 x 3 (3 strokes/6 kicks)/50 catcu up free
    4 x 25's @ :30 descend 1-4

    Main set #2
    6 x 400's
    #1 @ 5:30
    #2 @ 5:15
    #3 @ 5:00
    repeat

    9 minute kick; 50 free/50 stroke

    16 x 25's @ :25 stroke

    16 x 25's @ :20 free

    And for the record I sucked and bailed on most of the workout!
    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. #48
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Monday noon workout at Brophy w/Coach Rankin

    SCY
    Open 20 minute warm up

    8 x 50's @ :50

    6x the following:
    4 x 100's
    200 back recovery
    Round #1 @ 1:35
    #2 @ 1:30
    #3 @ 1:25
    #4 @ 1:20
    #5 @ 1:15
    #6 @ 1:10
    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. #49
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam this morning with Coach Vic and the Las Vegas Masters team.

    SCY
    15 minute choice warm up

    Swam a series of drills for a total of about 300 yards

    Swim
    100 @ 1:20
    200 @ 2:40
    300 @ 4:00
    400 @ 5:20
    500

    Swim
    5 x 100's descend 1-5 on coaches "go" (about 2:00)
    400IM recover
    300 swim fast
    200IM recover
    100 swim fast

    Kick
    6 x 50's @ coaches "go" (about 1:10)

    Note; saw a few "old dogs" a few lanes down. Sam Franklin & Keith Dennison
    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. #50
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Laura and I got a little altitude training in this morning with Coach Liz Hobbs at Northern Arizona University.

    SCM
    15 minute choice warm up

    4 x 50's @ 10 sec rest 25 drill/25 swim
    4 x 50's kick @ 10 sec rest 25 easy/25 fast
    4 x 25 swim @ 10 sec rest descend 1-4

    Swim 5x the following
    3 x 100's swim @ 1:30
    1 x 100 kick @ 2:15

    Pull 2x the following
    200 @ 3:00
    4 x 50's @ :50 descend 1-4
    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. #51
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I coached the Saturday morning workout at Cactus today.

    SCY

    Warm-up
    400 choice (75 swim/25 kick)
    4 x 100 IM's reverse order @ 1:45
    400 pull breath left side down/right side back
    8 x 50's @ :40

    I had a different Main set planned but after seeing Patrick show up had a change in plans...given his beloved Texas Longhorns sitting atop the college football standings I told the group we would swim the UT set that was posted recently on YouTube:

    3 rounds of the following
    3 x 100's @ 1:10 (no descending, fast as possible on the first one then hang on)
    1 x 50 @ 1:30
    300IM @ 4:00 fast (UT went on 3:20 so I was "nice" here)
    1 x 50 @ 1:30
    * No break between each of the 3 rounds other than the 50 @ 1:30
    ** The interview with UT coach Kim Bracken (the men's and women's team did this workout together for the first time in years) questioned the hard intervals and her reply was that a lot of folks would not make the interval but had the easy 50 to roll into...in her opinion it was important psychologically for the swimmers who didn't make the interval(s) to be doing the set with swimmers that did so in a sense they could see first hand it was attainable with hard work.

    Kick
    400IM 25 cruise/25 fast

    4 x 25's underwater @ 15 seconds rest

    4200
    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. #52
    Very Active Member knelson's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    ** The interview with UT coach Kim Bracken (the men's and women's team did this workout together for the first time in years) questioned the hard intervals and her reply was that a lot of folks would not make the interval but had the easy 50 to roll into...in her opinion it was important psychologically for the swimmers who didn't make the interval(s) to be doing the set with swimmers that did so in a sense they could see first hand it was attainable with hard work.
    I also think it's great to try intervals that seem "impossible" at first blush once in a while. Lots of the time you really can make them and it gives you added confidence. Complacency in training is never a good thing!

  13. #53
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam the Sunday workout at Brophy with Coach Rankin

    SCY

    20 minute choice warm-up

    4 x 50's kick @ 1:00
    4 x 50's drill @ :55
    4 x 50's stroke or IM @ :50
    4 x 50's free @ :45

    Main Set
    24 x 100's or 75's @ 1:30 every 3rd fast

    6 minute "social" kick

    16 x 25's kick @ :35 descend 1-4

    4 x 200's @ 3:30 (100 back/100 breast w/pull buoy)
    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. #54
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Monday's are distance day's at Brophy, swam with Coach Mark on deck:

    20 minute choice warm up

    10 x 75's
    - odd's swim choice @ 1:15
    - evens kick and/or drill @ 1:30

    Main

    4 x 300's @ 4:15
    100 drill (finger tip drag)
    3 x 300's @ 4:00
    100 drill (3 x 6 switch = 3 strokes then 6 kicks on side/repeat)
    2 x 300's @ 3:45
    100 recover
    1 x 300
    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. #55
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I coached this mornings workout at Cactus...Wednesday's are speed days:

    SCY

    Warm up
    400 every 4th length kick

    Set #1
    2 x 100's @ 1:30 (#1 cruise, #2 @ 80%)
    4 x 75's @ 1:15 (50 swim/25 scull

    2 x 100's @ 1:30 (#1 @ 80%/ #2 cruise)
    4 x 50's @ :50 stroke or IM

    2 x 100's @ 1:30 (#1 first 50 easy/2nd @ 80%, #2 opposite)
    4 x 25's @ :40 power kick

    Main Set
    200 Fast
    easy 100
    200 Fast broken :10 at the 50 (has to be a different stroke)
    easy 100
    100 Fast
    easy 100
    100 Broken :15 at the 50 & :15 sec at the 75 (different stroke)
    easy 100
    50 Fast
    easy 100
    50 broken :15 @ the 25 (different stroke)
    easy 100
    4 x 25's Fast choice no interval, rest was about 1:30
    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.

  16. #56
    sprint diva The Fortress's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I like that main set, Paul. Do you swim when you coach or just coach?

  17. #57
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Hey Fort....I stay on deck when I coach. At Cactus we'll have 8 lanes with 3-4 per lane running on at least two different intervals (I always post the fastest groups send off's) and as much as I like to think I'm a good multi-tasker there's no way I could manage it. Plus I like to stay on top of the swimmers calling times, abusing, poking fun at, threatening...anything to keep them pushing harder.

    On the road again, had planned on spending the night in Sedona and swimming with the team there but finished up early and went on to Flagstaff. Swam this morning with Coach Liz.

    SCM
    15 minute choice warm-up

    4 x 50's @ 1:00 5 drill/25 swim
    4 x 50's @ 1:00 kick
    4 x 50's @ :50 descend 1-4

    Set #1
    4 x 6 x 75's @ 1:10 or 1:20
    - Round 1 = #1 25 fast/50 cruise, #2 25 cruise/25 fast/25 cruise, #3 50 cruise/25 fast....repeat cycle
    - Round #2 IM rotation = #1 25fly/25 back/25 breast, #2 25 back/25 breast/25 free, #3 25 breast/25 free/25 fly, #4 25 free/25 fly/25 back, #5 fly/back/breast, #6 25 back/25 breast/25 free
    - Round #3 Pull
    - Round #4 50 VERY fast/25 easy repeat

    Set #2
    6 x 100's kick w/fins @ :15 sec rest
    - 25 head up flutter with front scull/25 on right side/25 dolphin on back/25 on left

    Set #3
    2 x 200 easy + 3 x 50's (1 build, 1 easy, 1 fast)
    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. #58
    Participating Member Smith by Marriage's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Please don't let Paul fool you. The sets he GIVES and the sets he actually DOES are miles apart (literally!). Here is a typical workout that Paul would participate in:

    Warm Up: hang out on deck in Speedo shaking his arms around and bit and gossipping with anyone who will listen.

    Set 1: slowly pull the 10 tons of gear out of bag and organize by lane while others are swimming.

    Set 2: finally get in, and start sculling during the set, just to get in teammates' way.

    Set 3: put on every scrap of gear that he can and start the "real" set with everyone else, but go last and only work the very last part, passing everyone by and annoying them beyond belief.

    Set 4: Warm down a 50, then lay on deck and tan while the rest of the team finishes up that last 2,000.

    Any of you that have actually swam with Paul, KNOW I'm not kidding!

  19. #59
    sprint diva The Fortress's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Excellent. My kinda guy!

  20. #60
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Had a chance to swim with the Cactus group instead of coach today, Coach laura on deck:

    SCY

    Warm up
    200 swim/200 kick/200 pull

    Main Set: this was done in two groups, one doing free the other IM both on the same intervals...I did the IM version for some stupid reason.
    4 x 25's @ :30 IM order
    1 x 50 @ 1:00 choice build
    1 x 400IM fast
    100 easy

    4 x 50's @ 1:00 IM switch (25 fly/25 back, 25 back/25 breast, etc.)
    2 x 50's @ 1:00 choice build
    1 x 300IM fast (we did it dropping the 100 free)
    100 easy

    4 x 75's @ 1:20 IM switch (50 fly/25 back, 50 back/25 breast, etc.)
    3 x 50's @ 1:00 choice build
    1 x 200IM fast
    100 easy

    4 x 100's @ 1:45 IM switch (50 fly/50 back, 50 back/50 breast, etc.)
    4 x 50's @ 1:00 choice build
    1 x 100IM fast
    100 easy

    100 kick
    4 x 25's power kick @ :40

    PS; enjoyed having a "ringside seat" watching Patrick swim circles around us all!
    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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