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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #681
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    10 minute choice warm-up

    5 x 100's @ 2:00 as follows:
    #1 first 25 choice of stroke done at 500 race pace/effort
    #2 second 25 choice of stroke done at 500 race pace/effort
    #3 third choice of stroke done at 500 race pace/effort
    #4 fourth 25 choice of stroke done at 500 race pace/effort
    #5 broken 10 seconds at each 25 at 500 race pace/effort
    R1:00
    50 fast kick
    Easy 50 choice

    4 x 75's @ 1:20 as follows:
    #1 first 25 choice of stroke done at 200 race pace/effort
    #2 second 25 choice of stroke done at 200 race pace/effort
    #3 third choice of stroke done at 200 race pace/effort
    #4 broken 10 seconds at each 25 at 500 race pace/effort
    R1:00
    100 fast kick
    Easy 100 choice

    4 x 50's @ 1:30 at 100 race pace
    R1:00
    150 fast kick
    Easy 100 choice

    4 x 25's all out from a running dive @ 1:00
    R1:00
    200 kick w/fins...goal is to kick 15m underwater off all the walls
    R1:00
    200 swim w/fins and paddles...effort level from warm down to max effort depending on what you have left in the tank..focus on 3-5 SDK off walls
    R1:00
    200 pull w/paddles and buoy 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.

  2. #682
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    LCM

    10 minute choice warm-up

    6 x 50's build (odds free, evens non-free) @ 3rd person rest interval
    4 x 50's: odds swim/build #1 free, #3 non-free, evens kick no board or fins @ 3rd person rest interval
    2 x 50's: 25 scull, 25 swim/build

    Main #1
    3 x 200's @ 3:10 descend 1-3
    easy 50 @ 1:15
    3 x 200's @ 3:00 descend 1-3
    easy 50 @ 1:15
    400 FAST
    easy 50

    Main #2
    3 x 100's @ 1:25 best average
    easy 50 @ 1:15
    3 x 200's @ 1:20 descend best average
    easy 50 @ 1:15
    200 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.

  3. #683
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    LCM

    10 minute choice warm up

    Sprint/stroke group
    4 x 50's: 25drill/25 swim (reverse IM order or at least one non-free) @ 3rd person rest
    3 x 50's: Kick (no fins, board optional) @ 3rd person rest
    2 x 50's: 25 scull/25 swim-build @ 3rd person rest
    1 x 50 build to 200 race pace

    Main #1
    4 x (3 x 50's @ 1:10, 2 easy 1 at 200 race pace from a dive)
    200 easy swim or pull

    Main #2
    8 x 50's kick @ 1:20 alternate one easy/one FAST (fins and boards optional but prefer no fins!)...this set was done with the distance group
    200 easy swim or pull

    Main #3
    4 x 50's FAST swim from a dive @ 1:30
    warm down

    Distance group

    2 x (4 x 50's @ 1:00 descend 1-4)

    Main #1
    4 x (3 x 100's @ 2:00, 2 easy one FAST from a dive)
    easy 100 swim or pull

    Main #2
    8 x 50's kick @ 1:20 alternate one easy/one FAST (fins and boards optional but prefer no fins!)...this set was done with the sprint/stroke group
    100 easy swim or pull

    Main #3
    1 x FAST 400 broken 10 seconds at each 100 (fins and paddles or paddles and buoy OK)
    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.

  4. #684
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    4 x 75's @ R:10 (25 drill/25 swim/25 kick reverse IM order)
    4 x 50's build @ :45
    4 x 25's power kick @ :40

    Main #1
    5 x (4 x 25's @ :30, #1 at 100 race pace, #2-#4 easy)
    300 pull

    Main #2
    10 x 50's @ 1:00 (odds at 200 race pace, evens recovery)
    300 social kick w/fins

    Main #3
    Broken 500 w/fins and paddles R:10 at each 100
    300 choice/recovery

    Main #4
    500 for time (no gear) OR 10 x 25's max effort swim or kick @:35
    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. #685
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    "D" Group
    5 minute choice warm up
    4 x 100's @ 1:30 descend 1-4
    4 x 50's @ 1:00 build (IM order)
    3 x 100's @ 1:25 descend 1-3
    4 x 50's @ 1:10 power kick (open turns)
    2 x 100's @ 1:20 build
    4 x 50's @ :40 pace
    1 x 100 IM @ 2:00 (fast transitions)
    4 x 50's kick on 1:00

    Main #1 3x through the following, no break between rounds:
    4 x 25's @ :30 choice/cruise
    1 x 200 fast (500 race pace) @ 2:30
    4 x 25's @ :30 choice/cruise
    1 x 100 fast (200 race pace) @ 1:20
    4 x 25's @ :30 choice/cruise
    1 x 50 fast (100 race pace)
    4 x 25's @ :30 choice/cruise

    Main #2 2x through the following with fins:
    1 x 50 kick @ 1:00 (no board, shoot for 15M SDK)
    1 x 50 fly @ :50 (build, focus on 15m off walls)
    1 x 50 free @ :40 (build, focus on 15m off walls)

    Stroke/Sprint group

    Warm Up
    8 x 50's build on @ 1:00 (odds free, evens stroke)
    8 x 25's om :40 power kick
    8 x 100's @ 1:40 w/fins (25 fly build, 50 easy free, 25 SDK fast on back)

    Main #1 3x through the following, no break between rounds
    4 x 25's @ :30 build (secondary stroke)
    1 x 100 @ 1:30 fast (500 race pace)
    4 x 25's @ :30 build (recovery, choice of stroke)
    1 x 50 @ :45 fast (200 race pace)
    4 x 25's @ :30 build (kick, no board)
    1 x 50 easy @ 1:00

    Main #2 3x through the following with fins:
    1 x 50 kick @ 1:00 (no board, shoot for 15M SDK)
    1 x 50 secondary stroke @ :50 (build, focus on 15m off walls)
    1 x 50 free @ :40 (build, focus on 15m off 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.

  6. #686
    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

    "D" Group
    4 x 50's @ :50 swim descend 1-4
    3 x 50's @ R:10 kick/no fins
    2 x 50's @ :40 swim/build
    1 x 50 25 scull/25 double arm back

    Main #1
    4 x 200's @ 2:40 (25 fly build/175 strong pace free)
    R:30
    4 x 100's @ 1:20 (25 fly build/75 strong pace free)
    R:30
    4 x 50's @ :40 (25 fly build/25 strong pace free)
    R:30
    4 x FAST 25's fly @ :40
    200 easy kick

    Main #2 (with fins)
    4 x FAST 25's SDK on back or stomach with board @ :40
    R:30
    4 x 50's @ :40 (25 fly build/25 SDK on back or stomach with board)
    R:30
    4 x 100's @ 1:20 (25 fly build/75 SDK on back or stomach with board)
    R:30
    4 x 200's @ 2:40 (25 fly build/75 SDK on back or stomach with board)
    R:30

    300 pull/warm down

    Sprint/Stroke Group

    4 x 50's @ 1:00 swim descend 1-4
    3 x 50's @ R:10 kick/no fins
    2 x 50's @ :50 swim/build
    1 x 50 25 scull/25 double arm back

    Main #1
    4 x 100's @ 1:20 (25 fly build/75 strong pace free)
    R:30
    4 x 75's @ 1:10 (25 fly build/50 strong pace free)
    R:30
    4 x 50's @ :40 (25 fly build/25 strong pace free)
    R:30
    4 x FAST 25's fly @ :40
    200 easy kick

    Main #2 (with fins)
    4 x FAST 25's SDK on back or stomach with board @ :40
    R:30
    4 x 50's @ :40 (25 fly build/25 SDK on back or stomach with board)
    R:30
    4 x 75's @ 1:10 (25 fly build/75 SDK on back or stomach with board)
    R:30
    4 x 100's @ 1:20 (25 fly build/75 SDK on back or stomach with board)

    300 pull/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.

  7. #687
    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

    "D" group
    Main #1
    8 x 50's @ :45 swim, smooth/consistent pace
    4 x 25's @ :30 swim/build @
    8 x 50's @ :50 swim, descend 1-4 & 5-8 to 200 race pace
    4 x 25's @ :30 swim, blast first 3-4 strokes, easy to wall
    8 x 50's @ :40 swim, strong/consistent pace
    300 pull/active recovery

    Main #2 (OK to pull)
    8 x 100's @ 1:20, descend 1-4, 5-8 to 500 race pace
    4 x 25's easy @ :30
    8 x 100's @ 1:05 with fins and paddles, if interval is missed move to 1:10/1:15
    300 swim or pool active recovery

    Main #3
    16 x 25's on :20 best average...no gear
    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. #688
    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
    8 x 50's @ :40 - smooth and strong pace
    4 x 25's fly build @ :30
    4 x 100's swim or pull @ 1:40 descend 1-4 (choice of strokes)
    1 x 50 fast kick - no board or fins

    Main #2
    8 x 50's @ :40 - smooth and strong pace
    4 x 25's back build @ :30
    4 x 100's swim or pull @ 1:30 descend 1-4 (choice of strokes)
    2 x 50 fast kick (10 seconds rest between each) - no board or fins

    Main #3
    8 x 50's @ :40 - smooth and strong pace
    4 x 25's breast build @ :30
    4 x 100's swim or pull @ 1:20 descend 1-4 (choice of strokes)
    3 x 50 fast kick (10 seconds rest between each) - no board or fins

    Main #4
    8 x 50's @ :40 - smooth and strong pace
    4 x 25's free build @ :30
    4 x 100's swim or pull @ 1:10 best average (choice of strokes)
    4 x 50 fast kick (10 seconds rest between each) - no board or fins

    "Animal option" on 4 round
    All with fins and paddles:
    8 x 50's @ :35 - strong pace
    4 x 25's easy/choice of stroke @ :30
    4 x 100's swim or pull @ 1:05 FAST (choice of strokes)
    4 x 50's fast kick @1:00 w/fins

    Reminder, I post the animal lanes intervals, a workout like this will have 5 different variations going on with some lanes on;y going through two rounds varying rest intervals between 10-20 seconds
    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. #689
    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 (3 x 25's @:30) two easy, one a 100 race pace
    50 easy kick, no fins, boards optional

    Main #2
    5 x (3 x 50's @:45) two easy, one a 200 race pace
    50 easy kick, no fins, boards optional

    Main #3
    6 x (3 x 100's @1:30) two easy, one a 500 race pace
    easy 100 choice

    Main #4
    3 x 200's best average @ 2:30 w/fins and/or paddles
    easy 100 choice

    Main #5
    4 x (3 x 50's w/fins):ALL FAST
    cycle is 1st 50 kick @ 1:00, 2nd swim/non-free @:50, swim free @:40...lather, rinse, repeat!!
    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. #690
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    warm-up
    - 4 x 100's (25 scull/25 drill/25 swim/25 kick) on R:10... option #1 reverse IM order and change skull each 100, Option #2 at least one non-free

    - 2 x (3 x 50's) 1-3 @ 1:00 or R:10 done stroke or IM switch, 4-6 free build to 500 race pace on :45

    - 8 x 25's powerkick @ :40

    Main #1
    8 minute tabata cycle adapted as follows:
    - 30yds fast from a dive, easy swim to wall, continue with no break for 8 min. (option #2 to climb out and dive from edge of pool if no blocks, option #3 do a deck pullout at each 50, option #4 quick pause at 50 and go
    300 active recovery swim, kick or pull

    Main #2
    6 minute kicking tabata cycle...with a board no fins. On first whistle kick all out for 20 seconds, second whistle stop...repeat for 6 minutes
    300 active recovery swim, kick or pull

    Main #3
    4 minute tabata cycle...with fins and paddles. begin each 50 from a push, minimum 2-3 SDK of walls, fast swim for 30yds, easy to wall for 4 minutes
    300 active recovery swim, kick or pull

    Main #4
    2 minute vertical kicking tabata cycle... no fins. On first whistle kick all out for 20 seconds, second whistle stop...repeat for 6 minutes
    300 active recovery swim, kick or pull

    warm down..nap
    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. #691
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    10 minute choice warm up

    - 4 x 100's (25 scull/25 drill/25 swim/25 kick) on R:10... option #1 reverse IM order and change skull each 100, Option #2 at least one non-free

    - 2 x (3 x 50's) 1-3 @ 1:00 or R:10 done stroke or IM switch, 4-6 free build to 500 race pace on :45

    - 2 x (4 x 25's) variables on :30...first round choice, 2nd free

    Legs of steal week comes to an end and goes out with a bang!
    Main #1
    - 8 x 10 seconds vertical kick, into fast 25 swim on 1:00
    easy 200

    Main #2
    - 6 x 10 seconds all out wall kick, flip turn or open turn into fast 50 @ 1:20
    200 easy

    Main #3
    - 4 x 75's @ 1:45 w/fins = 50 swim w/5-7 SDK off wall start into Tennessee turn at 25, into fast 25 kick w/board
    200 easy

    Main #4
    2 x 100's @ 2:30 w/fins and paddles = 75 swim/build w/3-5 SDK off walls...on 3rd turn flip and SDK on back as far and fast as possible, surface and keep SDK to wall

    Main #4
    200 kick for time, with or without fins and/or board
    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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