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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #61
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam at ASU today with Coach Simon

    SCY
    Warm Up:
    300 swim
    200 pull
    100 kick

    4x the following:
    25 kick
    75 drill
    125 swim
    rest :30

    Main:
    1 x 300 cruise @ 4:00
    3 x 100's negative split @ 1:20
    1 x 200 cruise @ 2:40
    2 x 150's negatove split @ 2:00
    1 x 100 cruise @ 1:20
    3 x 200's negative split @ 2:40

    4 x 50's @ 1:00 under/over's (25 underwater/25 swim)
    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. #62
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I coached the morning workout at Cactus today:

    SCY

    Warm-up #1
    4 x 75 swim/50 drill/25 kick continuous

    Warm-up #2 (Thanks for the set JM, CS & gang from Fun & Fast)
    * I did adapt this from a main set to an aggressive warm-up

    20 x 50's @ 1:00
    1-5 = 25 power kick/25 cruise
    6-10 = 500 pace
    11-15 = 25 @ 200 pace/25 cruise
    16-20 = 25 choice/25 power kick

    Main
    * I have a diverse group so I wanted to challenge everyone from the drop-dead sprinters to the OW crew to the fitness swimmers so I had them focus on different segments

    1650 Fast as follows:
    400 Fast (OW group simulating race start, sprinters & fitness perfect technique @ 80-85%%)
    2 x 200's @ 3:00 active recovery
    4 x 100's @ 3:00 best average (OW focus on mid race attack, sprinters this was the key part of set)
    8 x 50's @ :45 active recovery
    2 x 25's @ 1:00 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.

  3. #63
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam the noon Brophy workout with Coach Rankin

    SCY
    Warm up
    6 x 75's @ 1:30 (25k/25d/25s)
    6 x 75's @ 1:15 swim choice

    16 x 25's @ :35
    swam in blocks of 4 as follows:
    #1 fast breakout
    #2 build into race pace turn
    #3 cruise
    #4 90%

    Main Set
    16 x 50's @ 1:15 90%
    swam in blocks of 4 as follows:
    1-4, 9-12 freestyle
    5-8, 13-16 choice

    Easy 100

    1 x 50 @ 100%
    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. #64
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam with Brophy's Sunday group, Coach Rankin on deck.

    20 minute open warm-up

    SCY
    9 x 100's @ 2:00 as follows
    #1 kick
    #2 swim-choice
    #3 drill

    Main Set #1
    3x thru the following:
    1 x 150 @ 2:20 cruise/good technique
    6 x 50's @ :40 1-5 smooth, #6 fast
    * Take extra :40 between each round

    Main Set #2
    2x thru the following:
    8 x 25's @ :30 stroke/strong
    1 x 100 @ 1:45 stroke or IM
    4 x 25's @ :30 descend 1-4
    1 x 50 FAST @ 1:00
    1 x 50 smooth 25 free/25 scull @ 2:00

    Warm down
    6 x 100's @ 1:30 smooth/technique
    1 x 50
    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. #65
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I coached the cactus group this morning:

    SCY

    Warm-up:
    400 (25s/25k/25s/25scull)

    Set #1
    4 x (4 x 25's @ :30) as follows
    * reverse IM order, first "block fo 4 is free, next is breast....)
    #1 = easy to fast
    #2 = fast to easy
    #3 = all easy
    #4 = all fast

    Main set
    4 x (1 x 200, 1 x 100, 1 x 100, 1 x 50) as follows

    Round #1
    200 fast swim
    100 fast kick
    100 cruise 100IM
    50 cruise no breather

    Round #2
    200 cruise w/minimum amount of breaths possible
    100 fast swim
    100 fast kick
    50 cruise IM

    Round #3
    200 cruise IM
    100 cruise minimum breaths
    100 fast swim
    50 fast kick

    Round #4
    200 fast kick
    100 cruise IM
    100 minimum breaths
    50 fast swim

    * no interval, rest is about two minutes after each effort (full recovery)
    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. #66
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Thanks for the workouts, have adapted "Tall Pauls Favorite Workout" for my current level, will be cranking it up each Sunday until I get'r done.

    500 warm/up, every fourth length drill
    400 pull, 6 x 100 on 1:25, EZ 100, 400 IM (5:29), Ez 100
    400 Pull, 5 x 100 on 1:20, EZ 100, 200 IM (2:39), EZ 100
    400 Pull, 4 x 100 on 1:15, EZ 100, EZ 200 IM, EZ 100
    400 Pull, Free/Back by 50's, 100 C/D
    5100 Total

  7. #67
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Coached the Wednesday morning Cactus workout:

    Warm up
    2 x (3 x 100 @ :20 sec rest)
    #1 free
    #2 IM
    #3 kick
    repeat

    Warm up set #2
    6 x 75's @ 1:40 broken :10 at the 50
    *50 build-25 fast no breath

    Main set
    4 x (1 x 50 @ 1:30, 1 x 100 @ 2:30, 1 x 200 @ 3:30) as follows:
    Round #1 (free)
    50 smooth/3 breaths or less per length
    100 @ 90%
    200 @ 100%
    100 easy

    Round #2
    200 smooth/technique emphasis w/3 breaths per length or less
    50 @ 90%
    100 @ 100%
    100 easy

    Round #3
    100 smooth/technique emphasis w/3 breaths per length or less
    200 negative split
    50 @ 100%
    100 easy

    Round #4
    50, 100 & 200 all fast

    * after round #1 swimmers had to swim one of the next 3 rounds IM or stroke but did not know what each round was going to be

    400 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.

  8. #68
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    This mornings workout in Scottsdale:

    SCY
    500 warm-up

    16 x 50's
    - odds stroke @ 1:00
    - evens free @ :45

    4 x (4 x 25's @ :40) "Variables"
    #1 easy to fast
    #2 fast to easy
    #3 easy
    #4 fast
    * Done in blocks of 4 IM order

    Main
    8 x 100's @ 2:30
    1-4 = 55yds race pace/45 yards cruise w-perfect technique
    5-8 = 45 yards cruise w-perfect technique/55 race pace
    *an equal amount of emphasis (and the hard part) is on maintaining the form and stroke count on the cruise part.

    Main #2
    3 x 50's @ 1:30 best average

    100 easy

    Main #3
    100 fast for time
    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. #69
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Laura swam at Brophy this morning and i really liked the workout mark gave them:

    SCM

    Warm-up
    3 x (4 x 75's-4 free @ 1:30, 4 stroke @ 1:40, 4 free @ 1:30)
    #1 swim
    #2 kick
    #3 drill
    #4 swim

    2 x (4 x 50's @ 1:00)
    - descend 1-4/5-8

    400 for time

    4 x 50's recovery @ :15 sec rest

    200 for time

    150 recovery

    Kick
    1 x 100 fast/25 easy, 1 x 75 fast/25 easy, 1 x 50 fast/25 easy, 1 x 25 fast/25 easy (30 sec rest between each rep)

    100 for time
    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. #70
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Coached the morning workout at Cactus.

    SCY
    "D Day"

    Warm up
    400 (4 x 25s/25k/25s/25scull)

    8 x 50's
    - 1 & 2 @ :55
    - 3 & 4 @ :50
    - 5 & 6 @ :45
    - 7 & 8 @ :40

    Main #1
    Broken 1650- 15 seconds at
    11 lengths, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    200 easy kick

    Main #2
    800 Team pursuit
    -4 swimmers per lane with lead switch every 100. Lane 5 got a :35 head start of lane 6 with a starbucks to the winning lane (6 won by :30).

    150 easy kick

    Main #3
    400 fast/negative split

    100 kick for time
    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. #71
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Day 2 of "hell week"....I'm coaching all morning workouts this week at cactus and started putting the hammer down with yesterdays 'D" day.

    Today = aerobic/stroke day

    Warm up
    - 10 minutes choice

    2 x (4 x 75's reverse IM order, 25k/25d/25s @ 1:30)

    Main
    2 x (3 x 400 IM's @ 7:00) cycle twice thru as follows:
    #1 = 4 x 100IM 10 sec between each 100
    #2 = 2 x 200IM 15 sec between the 200's
    #3 = 1 x 400IM

    400 pull or 300 kick or combination 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. #72
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Definitely sounds like some good work; my swimmers always complain "IM's are meant to be swam in IM Order" when we do reverse IM sets. I love running those workouts!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  13. #73
    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
    Coached the morning workout at Cactus.

    SCY
    "D Day"
    ...

    Main #1
    Broken 1650- 15 seconds at
    11 lengths, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    ....

    Main #2
    800 Team pursuit
    -4 swimmers per lane with lead switch every 100. Lane 5 got a :35 head start of lane 6 with a starbucks to the winning lane (6 won by :30).
    Paul, I have NEVER been happier to be in New Jersey than this week. Keep on torturing the folks at Cactus this week and up the intensity a bit, man. You call this hell week?? How about 2 x 1650 and maybe a 2K team pursuit? Of course, I might have been persuaded to push hard for some starbucks.

    P.S. I'll be back next Tuesday for Laura's "yoga swimming Tuesday"

  14. #74
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday morning workout at Cactus = lactate day

    SCY

    Warm-up
    300 swim
    200 pull
    100 kick
    50 scull

    4 x 50's @ 1:00 build to 200 pace

    4 x (4 x 25's @ :40 "variable speed")
    #1 = build
    #2 = ascend
    #3 = cruise
    #4 = fast

    Main Set
    6 x 300's @ 5:00
    100 all out to hand touch/get time into cruise 200 recovery with emphasis on perfect technique.

    Warm Down
    200 easy kick
    300 hypoxic pull
    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. #75
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Thursday Morning Recovery at Cactus

    SCY

    10 minute choice warm-up

    3 x (4 x 50's @ 1:00)
    Rd #1 = 6 breaths on #1, 5 on #2, 4 on #3, 3 on #4
    Rd #2 = 5 breaths, 4, 3, 2
    Rd #3 = 4 breaths, 3, 2, 1

    50 back easy

    Choice of 400 pull, 200 kick or 150 of each

    6 x 100's @ 2:00 over/under by 25
    * 25 swim w/3 breaths or less, 25 under water kick as far as possible surface when breath needed and easy free to wall, repeat

    50 back easy

    Choice of 400 pull, 200 kick or 150 of each but different than than first round

    3 x 50's
    - 25 front skull/25 free swim count strokes, each round lower stroke count by 1.

    100 free cruise holding stroke count from last round of 50's

    3 x 50's
    - 25 feet first scull/25 back swim counting strokes, each take one less stroke

    100 back cruise holding stroke count from last round of 50's

    Choise 400 pull, 200 kick or 150 of each different from first 2 rounds
    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. #76
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Toy day at Cactus (pull/kick emphasis)

    SCY

    10 minute choice warm-up

    3 x 200's @ 2:45 pull descned 1-3
    4 x 25's power kick @ :40 (kick as far and as hard as possible underwater, surface and swim easy free to wall if you have to take abreath)

    4 x 100's @ 1:30 descend 1-4 swim with fins & paddles
    4 x :30 on/:30 off vertical kick

    6 x 50's @ :45 holding 200 pace with fins/paddles
    4 x 75's kick w/board (no fins)
    - #1 cruise
    - #2 50 cruise/25 fast
    - #3 25 cruise/50 fast
    - #4 75 fast

    8 x 25's @ :30 hard SDK into fast swim w/1 breath max
    4 x 100's @ 2:00 dolfin kick on back (try and SDK 15m underwater each length, fins OK)

    400 Pull = smooth breathing rightside down, left side back and holding stroke count for entire 400
    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. #77
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Saturday...final workout at Cactus of "hell week"

    SCY

    Warm-uo
    400 = 25s/25k/25s/25 scull repeat 4 x
    6 x 75's @ 1:30 broken 10 seconds @ the 50 (50 cruise 25/fast choice of stroke)

    Main
    4 x 25's free @ :30 descne 1-4
    100 IM build @ 1:30
    4 x 25's IM order @ :40
    100 free fast

    100 recovery = 25k/25 scull/25 kick/25 scull

    4 x 50's free @ :40
    200IM build each 50 @ 3:00
    4 x 50's IM order @ :50
    200 free fast

    200 choice recovery

    4 x 100's free @ 1:20
    400 IM build each 50 @ 6:00
    4 x 100's IM @ 2:00
    400 free fast

    warm down with choice of 5 x 100's pull @ 2:00 or 3 x 100's kick @ 2:30
    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.

  18. #78
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Sunday workout at Brophy with Coaches Mark & Tako

    LCM

    Warm up
    2 x the following
    2 x 150's @ 3:00 (50 catch-up/100 swim)
    1 x 100 IM @ 1:30
    1 x 50 @ 1:00SDK as far as possible

    16 x 50's @ 1:00 IM order
    (I used fins and kicked them)

    20 x 100's @ 1:30 swim w/paddles only descend in blocks of 5
    (went 10 @ 1:30, 5 @ 1:25, 5 @ 1:20)

    400 kick

    2 x (3 x 50's @ :50 descend 1-3)

    100 fast for time
    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. #79
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam at noon at Brophy with Coach Rankin...base building month.

    LCM

    Warm up
    12 x 50's (odds @ 1:00, evens @ :50)

    400 hypoxic swim

    Main
    3 x thru the following:
    4 x 200's (round 1 @ 3:10, #2 @ 3:00, #3 @ 2:50)
    1 x 100 back @ 3:00
    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.

  20. #80
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Coached the Saturday morning workout at Cactus:

    LCM

    10 minutes choice

    2x the following
    4 x 50's build @ :50
    100 IM or stroke @ 2:00
    4 x 25's descend @ :30

    Main
    6 x (200 free @ 3:15 + 100 IM/stroke or kick @ 2:30)
    * descend the 200's 1-6, steady effort/good technique on 100's

    6 x (100 free @ 1:40 + 50 stroke or kick @ 1:30)
    * best average on 100's, strong effort/good technique on 50's

    6 x (50 free @ :50 + 25 @ stroke or kick @ 1:00)
    * descend 1-3, 4-6 on 50's, strong effort/good technique @ 25's
    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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