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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #81
    Tough like a donut
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Paul,

    How do they do the 25s in an LCM pool? Do you just have them treadwater at the 25m mark?

  2. #82
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by pwolf66 View Post
    Paul,

    How do they do the 25s in an LCM pool? Do you just have them treadwater at the 25m mark?

    Hulkster...my preferance is to yell at them to vertical kick hard with straight arms..but they yell back at me to jump in and try and make them...so some tread water...others hang on the lane lines.
    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. #83
    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 (possibly soon to be the reborn Phoenix Swim Club)...Coach Rankin and Coach Tako on deck.

    LCM

    open 20 minute warm-up

    Main warm up:
    4 x 200's @ 4:00 (Sw/K/Dr/Sw by 50's)
    4 x 100's @ 2:00 descend 1-4 choice
    4 x 50's @ 1:00 descend 1-4

    Main
    4 x the following:
    3 x 100's @ 1:20 (hold or descend)
    4 x 50's @ :15 sec rest interval

    Kick
    4 x 200's hard w/fins @ 4:00
    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.

  4. #84
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Coached at Catus Monday morning:

    LCM

    300 choice warm-up

    2 x 200's (s/k/s/d) @ 4:00
    3 x 100's @ 2:00 desced 1-3
    4 x 50's @ 1:00 decend 1-4

    Broken 1500
    800 negative split :30 seconds rest
    400 build :20 seconds rest
    200 build :10 seconds rest
    100 fast

    Kick
    4x the following
    100 cruise :10 seconds rest
    50 fast :30 sesonds 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.

  5. #85
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    Swam the Sunday workout at Brophy (possibly soon to be the reborn Phoenix Swim Club)...Coach Rankin and Coach Tako on deck.

    LCM

    open 20 minute warm-up

    Main warm up:
    4 x 200's @ 4:00 (Sw/K/Dr/Sw by 50's)
    4 x 100's @ 2:00 descend 1-4 choice
    4 x 50's @ 1:00 descend 1-4

    Main
    4 x the following:
    3 x 100's @ 1:20 (hold or descend)
    4 x 50's @ :15 sec rest interval

    Kick
    4 x 200's hard w/fins @ 4:00
    Where's the speed work here? I think you guys have been having us on about all this focus on race paced training! That looks pretty much like aerobic training to me! I am beginning to think Jazz is the only purist here! (Although, even he did a 900 yard workout today)!

    Anyway, tried this workout yesterday afternoon. I swam it SCM, though. However, typical me, skim read the whole thing and didn't notice that the pre main set included stroke work, kicking and drills. Instead I swam those medium to fast pace and was already tired when it came round to the main set. After 2 rounds of that main set I was having trouble controlling the nausea so I didn't finish it. I was pleased with myself that I made all the intervals, though. Those 100's on 1:20 were pretty rough. I finished off with 20 x 50 @ 1:00 alternating fly and free. I was completely spent after that. More aerobic work than I have done in a month!

    Thanks for your workouts, Paul.

  6. #86
    sprint diva The Fortress's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Syd View Post
    Where's the speed work here? I think you guys have been having us on about all this focus on race paced training! That looks pretty much like aerobic training to me! I am beginning to think Jazz is the only purist here! (Although, even he did a 900 yard workout today)!
    I think Paul said this was "base building" month? And then there was "hell" week. Is that like "boot camp" for kids?

    It's hard to do race pace training all the time, especially after a big meet. A little aerobic or technique work can be a nice mental break. Or perhaps Paul is just lazy.

  7. #87
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by The Fortress View Post
    I think Paul said this was "base building" month? And then there was "hell" week. Is that like "boot camp" for kids?

    It's hard to do race pace training all the time, especially after a big meet. A little aerobic or technique work can be a nice mental break. Or perhaps Paul is just lazy.

    I'm a big believer in periodization...regardless of what distance(s) I'm focusing on their will always be training like this coming off any season ending swims/tapers/races....or if my training has been sporadic. I didn't fully rest for any meet this fall and at this point don;t know what if any SCY meet I'll be able to make...I'm also leaning toards middle-distance events instead of 50's/100's so I'm doing a lot more of this kind of training.

    I will however always do a speed focus work-out once a week....if I'm focusing on 50/100 then 2-3x a week...and yes its a well known fact I'm VERY lazy!
    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. #88
    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

    LCM

    warm up
    300 swim
    200 pull 100 kick

    warm up #2
    4 x (4 x 50's @ 1:10 "variables")

    * each block of 4 a single stroke...done in reverse IM order
    #1 build
    #2 ascend
    #3 cruise
    #4 fast

    Main
    4 x 50's free @ :50 descend 1-4 + 100IM fast
    4 x 100's free @ 1:40 descend 1-4 + 200IM fast
    4 x 200's free @ 3:20 descend 1-4 + 400IM 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.

  9. #89
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Speed day at Brophy with Coach Tako on deck.

    LCM

    2x (1 x 150 @ 3:00 + 3 x 50's @ 1:00)

    16 x 25's @ :40
    Blocks of 4 as follows:
    #1 3 stroke (fast for 3 strokes per arm or 3 total fly/breast then cruise)
    #2 Build
    #3 90%
    #4 Cruise

    Main #1
    4 x 100's @ 2:15 descend 1-4
    4 x 50's fast @ 1:30
    100 easy

    Main #2 same as above but stroke or IM

    * For the record YES I did bail out after mostly floating around the whole workout...but did at least get to see Noriko throw down a 1:06+ 100 back (LCM) and kick Sam's butt with his modest 1:12!
    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. #90
    Very Active Member Sam Perry's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post

    * For the record YES I did bail out after mostly floating around the whole workout...but did at least get to see Noriko throw down a 1:06+ 100 back (LCM) and kick Sam's butt with his modest 1:12!
    For the record, Paul invited about 10 of us to New Year's Day workout at Brophy and did not show, so I will post our workout due to his weak absence on New Years:

    LCM
    1 X 1000 Warm up
    2 X 500 Kick on 7:30 (fins)
    5 X 200 Pull (NO PADDLES) on 2:45
    10 X 100 Swim on 1:20
    20 X 50 (10 with snorkel/10 Backstroke) on :50

    I was very lonely as the Smiths didn't make it and had to go it alone.

    P.S. This is I think the 3rd time Paul has posted on the internet that I lost to a Japanese Olympic caliber swimmer. I did not know it was a race and it was SUPPOSED to be at 90% (Paul neglected to note that on the workout yesterday that the 100s were descend to 90%). I thought a 1:12 was respectable after driving 11 hours the day before from Texas. I y'all need any more lame excuses from me, just ask I have a whole lot of them.
    These amino acids are awesome, now I need a new Speedo.

  11. #91
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Sammy...guess you somehow missed te emails from Kurt, Patrick and I all saying we were blowing the workout off...

    Coached the Friday morning workout at Cactus

    LCM

    Warm up
    300 choice

    Warm up II
    2 x (2x 200 @ 3:15 swim + 2x 50's kick @ 1:30)

    Main #1
    Drop Out set
    2 x 100's @ 2:00
    2 x 100's @ 1:55
    2 x 100's @ 1:50
    .
    .
    .
    2 x 100's @ 1:15

    easy 200

    Main #2
    10 minute kick for distance
    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. #92
    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 w/Coach Rankin on deck.

    LCM

    Warm-up
    3 x 100's @ 1:50
    8 x 25's @ :30

    5 x 200's @ 2:50 descend 1-5
    400 (100s/100k/100d/100p)

    5 x 200's @ 4:15 stroke or IM descend 1-5
    400 (100s/100k/100d/100p)

    5 x 200's @ 3:30 descend 1-5
    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. #93
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam "stroke day" at Brophy with Coach Rankin on deck

    LCM

    10 minute choice warm-up

    3 x 400IM's @ :30 ri (#1 kick, #2 drill, #3 swim)
    4 x 150's @ 3:00 (25 fly swim/25 free swim)
    60 seconds vertical fly kick
    5 x 100's back @ 2:00
    60 seconds vertical flutter kick
    8 x 50's breast @ 1:05
    1 x 50 fast (stroke) for time from a dive
    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. #94
    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...speed day.

    SCY

    warm up
    400 (50s/50k/50s/50d)

    warm up #2
    2x the following:
    2 x 50's @ 1:00 build to 80-85%
    100 kick easy
    8 x 25's on :30 (fast/no breather to 15yds then cruise)
    100 easy

    main
    6 x 300's @ 6:00 as follows: 100 all out, rest :10/get time...200 recovery with perfect technique
    100 easy

    60 seconds vertical 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.

  15. #95
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam with Brophy on Sunday, Tako & Mark coaching.

    SCM

    Warm-up
    12 x 75's @ 1:30
    #1 fly/back/breast
    #2 free breathe every 3
    #3 back/breast/free
    #4 free breathe every 3

    Kick 12 x 50's @ 1:15 descend 1-4

    Swim 12 x 25's @ :30
    2 free/1 fly w/3 breath's or less

    Main
    6 x 100's @ 1:40 descend 1-6
    5 x 100's @ 1:30 descend 1-5
    4 x 100's @ 1:20 desend 1-4

    150 easy

    Swim 8 x 50's @ 1:00 hold under :35

    warm down 8 x 25's
    odd's no breather/evens choice
    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. #96
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I really like the look of that workout. Thanks Paul, I am off to try it this afternoon.

  17. #97
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Syd...let me know what you thought about it?

    Swam Tuesday stroke day at Brophy with Coach Mark & Coach john on deck

    SCM

    Warmup
    10 minutes choice
    300IM drill @ 5:30
    200IM kick @ 4:00
    4 x 100IM's swim @ 2:00

    Swim
    8 x 100's @ 2:10 (50 back/50breast) descend 1-4, 5-8
    (50 free catch up recovery)
    8 x 75's @ 1:30 (25 breast/50 free) descend 1-4, 5-8
    (50 free catch up)
    8 x 50's @ 1:10 (breast, back or 4 of each) descend 1-4, 5-8
    (50 free catch up)
    8 x 25's fly @ :45 descend 1-4, 5-8
    Last edited by Paul Smith; January 15th, 2009 at 01:28 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.

  18. #98
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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...speed day.

    SCY

    main
    6 x 300's @ 6:00 as follows: 100 all out, rest :10/get time...200 recovery with perfect technique
    100 easy
    Hmm,

    I like this one. Might borrow it next week.

  19. #99
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    Re: Tall Pauls Favorite Workouts and/or Sets

    I love these workouts. Keep posting them up!

    M

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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    Syd...let me know what you thought about it?
    It was a great workout. Very challenging, for me. That main set damn near defeated me. I couldn't descend the hundreds but instead held them all somewhere between 1:10 and 1-1:15. Took an extra minute before the last one (mainly because I had a really painful side stitch) and went 1:07. Unfortunately, I only managed three of the 50's and none of the 25's as I had to get back to work.

    I will certainly be trying it out again soon. Thanks, Paul.

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