Page 6 of 32 FirstFirst ... 234567891016 ... LastLast
Results 101 to 120 of 637

Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #101
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Coached ther morning group at Cactus...speed day.

    SCY

    Warm-up
    25swim/25 kick/25 swim/25 drill repeat for 10 minutes

    Main
    16 x 25's @ :30 (fast/no breath to 15 yds, cruise to wall)
    - cycle thru 4 rounds of 4 each round a little faster

    12 x 50's @ 1:00
    - cycle thru 4 rounds of 2 cruise/1 at 200 pace

    8 x 75's @ 1:45
    - cycle thru 2 rounds as follows:
    #1 cruise
    #2 50 easy/25 fast
    #3 25 easy/50 fast
    #4 all fast @ 100 pace

    Final set had 2 options:
    #1 = 4 x 100's @ 3:00 best average
    or
    #2 = 400 fast broken :10 at the 100 followed by a 200 kick which was done 25 easy with board/25 hard with board held vertical in the water

    * As usual this group of swimmers like every group I ever coach has alzhiemers and has to be reminded that I want every streamline off all the walls to extend beyond the flags before breaking 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. #102
    sprint diva The Fortress's Avatar
    Join Date
    Oct 2006
    Location
    Pittsburgh, PA
    Posts
    8,033
    Blog Entries
    1664

    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    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 (50 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
    I think I'll try this one today.

    I liked the one Syd just did as well. Might do that next week.

  3. #103
    Very Active Pirate Blackbeard's Peg's Avatar
    Join Date
    May 2007
    Location
    Tortuga (aka DC)
    Posts
    999

    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    8 x 75's @ 1:30 (50 breast/50 free) descend 1-4, 5-8
    From Tuesday's post, I assume you mean 50 breast/25 free??
    My math skills are a bit rusty, but I'm struggling to get a 75 out of a 50br/50fr.
    Why do we always run out of rum?

  4. #104
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Blackbeard's Peg View Post
    From Tuesday's post, I assume you mean 50 breast/25 free??
    My math skills are a bit rusty, but I'm struggling to get a 75 out of a 50br/50fr.

    You need to try harder! And math skills are overrated!

    I corrected the mistake....it was 25 breast/50 free
    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. #105
    Very Active Member
    Join Date
    May 2005
    Location
    Hood River, Oregon
    Posts
    574

    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

    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
    On first glance, this looked to me like a fun speed workout, so I foolishly suggested it to our coaches for a Fast Friday. Who, knowing better, promptly chuckled, saw fit to not adjust any intervals for our SCM pool (except the 15m no breathers, which they graciously changed to the :35. Gee, thanks!), and fed to us today.

    What looked to be "fun" on paper proved to be fairly brutal in the cold light of an Oregon dawn -- but we all agreed it was a very good set. I will admit that the "perfect form" 200s were pretty ragged for the first 75 or so.

    Anyway, thanks for posting, Paul. I have liked the looks of a lot of your sets, but this was the first one I/we tried. We will likely be cribbing more of your stuff in the future.
    At this point in the development of our society, there is virtually no writing which has not been plagiarized at least in part from another. I read that somewhere.

    This was no boating accident.


  6. #106
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam the noon Brophy workout...kick emphasis with Coaches Mark & John on deck.

    Note..be prepared to be humbled when (an out of shape even) Misty Hyman is in the pool for a kick day.

    SCY

    Warm-up choice 10 minutes

    Warm-up #2
    9 x 100's @ 1:45 (2 swim/1 kick and/or drill)

    Main #1
    20 x 25's kick @ :25
    16 x 25's kick @ :20
    12 x 25's kick @ :25
    8 x 25's kick @ :20
    * Note, no break between each set, fins OK but not encouraged

    Easy 200

    Main #2
    Repeat above swimming on same intervals
    * Note 2; on the :25 intervals swam odds fly or back and even's free. On the :20 interval went to "speed play" by going fast on the odds and cruise on the evens.

    *Note #3; This is one of the hardest workouts I've done in sometime...don't be fooled into thinkings its 25's so its "sprint" workout...this is highly aerobic and is basically 2 broken 1400's. I added the speedplay into it because all to often its easy to lapse into a "pace" and never get out of it...in any race I like to be able to shift gears at any time and catch up to, pass and hopefully blow by the other guy(s) and this type of training I think helps do that.
    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. #107
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam the always "fun" Sunday Brophy workout with Coach Rankin on deck

    SCY

    Warm-up 10 minustes choice

    Warm-up #2
    12 x 75's
    1-4 kick @ 1:45
    5-8 drill @ 1:30
    9-12 swim @ 1:15

    Main #1
    6 x 300's swim or pull descend in blocks of 2
    1 & 2 @ 4:15
    3 & 4 @ 4:00
    5 @ 6 @ 3:45

    5 minute choice recovery

    200 free for time

    4 minute choice recovery

    Main #2
    12 x 50's @ 1:00 emphasis on fast/perfect turns

    200IM for time

    4 minute choice recovery

    100 or 50 choice 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.

  8. #108
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam the stroke day workout at Brophy with Coach Rankin

    SCM

    10 minute choice warm-up

    8 x 25's @ :35 IM order, two of each stroke, 1 kick/1 swim
    4 x 50's @ 1:05 IM order, 25K/25S
    2 x 100 IM's @ 2:00
    1 x 200 IM

    4 x 200IM's @ 4:00 descend 1-4

    6 minutes backstroke kick

    6 x 75's @ 1:45 (50 fly fast/25 recovery choice)

    6 minute breaststroke kick

    4 x 50's @ 1:15 IM order/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. #109
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam aerobic day at Brophy with Coach Rankin

    SCY

    10 minute choice warm-up

    4 x 150's choice @ 2:30
    4 x 50's @ :40

    4 x (5 x 100's)
    #1 @ 1:45
    #2 @ 1:15
    #3 @ 1:45
    #4 @ 1:15

    easy 100

    2 x 400's pull @ 6:00

    4 x 100's swim @ 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.

  10. #110
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Stroke Day at Brophy Coach Rankin on deck

    SCM

    10 minute choice warm-up

    3 x 400IM's @ :30 rest
    #1 50k/50d
    #2 50d/50s
    #3 swim

    4 x the following:
    4 x 50's @ 1:10 descend 1-4
    1 x 100 IM @ 2:20 (descend 1-4 by round)
    * round one 50's are fly, round two back, round three breast, round four free

    500 breast or back build each 100

    4 x 25's fast (same stroke as on the 500) no interval, 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.

  11. #111
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    I coached the morning workout at Cactus, speed work.

    SCY

    warm-up
    25s/25k/25s/25d-repeat for 10 minutes

    4 x 75's power kick @ :20 rest (kick as far/fast underwater as you can off walls, swim easy free when you need to surface for a breath)

    4 x (3 x 25's @ :35) "cycle 3" (round 1 fly, 2 back, 3 breast, 4 free)
    #1 DPS
    #2 Rev w/fists
    #3 find the mid-point between the first to at speed

    Main #1
    4 x 50's @ 2:00 fast IM order
    - extra :30 rest
    1 x 100IM fast

    300 hypoxic pull recovery

    Main #2
    4 x 100's @ 3:00 fast choice of free or IM order
    - extra :30 rest
    1 x 200 fast choice of free or IM
    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. #112
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam the noon workout at Brophy, speed work.

    SCY

    10 minute choice warm-up

    8 x 100's @ 1:45
    odds = choice swim
    evens = swim/kick/drill/build

    Kick
    150 cruise
    12 x 25's @ :30 hold strong pace

    Swim
    12 x 50's @ 1:30 fast from a dive
    odd's = choice
    evens = free with overkick

    200 easy

    12 x 25's @ :45 fast
    odd's = choice
    even's = free with overkick

    100 easy

    50 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.

  13. #113
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Kick day at Brophy with Coach Rankin on deck

    SCM

    10 minute choice warm-up

    8 x 100's
    odds choice @ 1:45
    evens 50 kick/50 drill @ 2:00

    12 x 50's kick @ 1:10
    odds = 25 over/25 under
    evens = 25 under/25 over

    200 kick for time

    8 x 25's dolphin kick on back @ :35

    100 kick for time

    6 x 25's breast kick on back @ :45

    50 kick for time

    8 x 25's @ :35
    - push and swim fast to wall/touch and go into vertically kicking until send-off
    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. #114
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Swwam the Saturday SRC workout with Coach Jonny on deck

    SCY

    10 minute choice warm up

    Kick easy 200
    Kick 4 x 25's variables
    #1 build
    #2 ascend
    #3 cruise
    #4 fast

    Kick 10 x 50's @ 2:00 best average

    Easy 200

    Swim/Pull
    1 x 275 cruise
    2 x 225 (1 cruise/1 build)
    3 x 175 (Descend 1-2)
    4 x 125 (descend 1-4)
    5 x 75 best average

    All on :40 per 50 base
    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. #115
    Very Active Member
    Join Date
    May 2007
    Location
    Taiwan
    Posts
    521

    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Paul Smith View Post
    Kick day at Brophy with Coach Rankin on deck

    SCM

    10 minute choice warm-up

    8 x 100's
    odds choice @ 1:45
    evens 50 kick/50 drill @ 2:00

    12 x 50's kick @ 1:10
    odds = 25 over/25 under
    evens = 25 under/25 over

    200 kick for time

    8 x 25's dolphin kick on back @ :35

    100 kick for time

    6 x 25's breast kick on back @ :45

    50 kick for time

    8 x 25's @ :35
    - push and swim fast to wall/touch and go into vertically kicking until send-off
    Paul, just for interest's sake, and also to shame myself into doing something (at last ) about my appallingly ineffective kick, what times did you do for the 200, 100 and 50m kicks?

    I struggled to do those 12 x 50's on 1:10. On an all out 50 I can barely go 50 seconds. I didn't even attempt the 200 and 100 for time. I think I would have a real problem going under 5 mins for a 200m kick. I finished the rest of the workout though and my legs feel wasted now.

    Also what did you mean by 25over/25 under? I just did them all with a board alternating free and fly.

  16. #116
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Syd, my kick has always been pretty strong but has struggled the last few years after two knee surgeries...in college sub 1:00 minute for a 100 (scy) was easy...now I can only get in the 1:10 range (about 2:30 for a 200, 29+ for a 50).

    "over/under's" or "under/over's" are brutal and I love them! When you set them up as back to back efforts as in this set it just gets nasty...and you should adjust the interval a bit initially so you're getting about 20-25 seconds rest.

    The "under" is pushing off the wall with no board and streamline kicking underwater as far as you can without a breath..."over" is kicking on the surface with or without a board.

    One thing about kicking, doing lots of it will certainly improve your kick but don't forget ankle flexibility...something that really handicaps a lot of "land sport" converts to swimming. My ankles actually go beyond 90 degree's and although that is somewhat genetically determined you can improve your flexbility in that joint with some extra work.
    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. #117
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    I ave moved into the 3rd phase of a 4 phase periodization plan that I have followed in one form or another for years and cycle thru 2-3x over 12 months regardless of whether or not I actually attend a fully rested meet.

    Typically phase I is base building and can last from 4-12 weeks (this year has been 12 because I'm still not sure what meet I'm focusing on and entirely sure of events expect no 500). Phase II moves into short rest aerobic-interval training, Phase III shifts to 2-3x a week of dedicated speed work and 1-2 days of aerobic-interval work, Phase IV will be the start of a 4 week taper.

    During my Phase IV swimming I do tend to train a little more on my own because I would completely disrupt the regular practice...this morning Laura did a speed workout in Santa Fe:

    SCY

    Swim 400 fartlec rotating thru as follows: 25 swim/25 kick/25 swim/25 drill or scull

    Pull 5 x 75's @ :20 seconds rest as follows:
    - odds = 25 free/25 back/25 free
    - evens = 25 free/25 breast/25 free
    * On the freestyle 1 breath per length

    Swim 4 x 50's @ 1:30 at 200 goal pace
    * essentially a broken 200 with more rest. Over the next 4-5 weeks I'll attempt to get faster with less and less rest, ideally coming down to 15 seconds at each 50

    Swim 16 x 25's @ :35 "lactate blasts"
    - 90-95% effort to 15yds w/no breath then cruise to the wall easy
    - I went IM order 4 of each stroke

    300-400 easy pull with snorkel focusing on technique and dps
    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. #118
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Swam the recovery day workout at Sun Devil with Coach Jenn on deck

    SCY

    10 minute choice warm-up

    16 x 25's IM order (blocks of 4 by stroke) @ :45 as follows
    #1 kick
    #2 drill
    #3 drill
    #4 build

    8 x 50's choice @ 1:00 "swim golf"
    - descend 1-4, 5-8

    3 x thru the following:
    1 x 150 hypoxic pull @ 2:30
    2 x 50's drill (single arm swim) @ 1:10
    4 x 25's swim (no breather) @ :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.

  19. #119
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    Coached the Saturday 7-9:30 am workout at Cactus
    * I like to pull bits and pieces from workouts I've swam or coached from the last few weeks and make these "hell day" by trying to work every energy system and muscle group with a variety of distances, rest intervals and strokes.

    SCY

    10 Minute choice warm-up

    2 x (4 x 100's) @ 1:50 as follows
    Cycle twice thru:
    #1 25 fly drill/75 free build
    #2 25 back drill/75 free build
    #3 25 breast drill/75 free build
    #4 25 free drill/75 free drill

    8 x 75's @ 1:30
    - odds = 25 free/25 back/25 free, evens 25 free/25 breast/25 free (3 breaths or less on all freestyle legs)
    * pull with paddles & using kick board for buoy to work on reducing over rotation and "scissor kicking" for free/back...and just to make people suffer holding the board in place on breast

    8 x 50's kick @ 1;15
    odd's = 25 over w/board- 25 under
    evens = 25 under/25 over

    Main
    (i've seen this set refered to a number of ways and posted in workouts on this site and wanted to change it up a little and try it out)
    1650 swam as follows:
    500 free negative split/rest :20, 400IM build withing each 100/rest :20, 300 back build by 50's/ rest :20, 200 breast build by 50's/rest :20, 100 fly fast, rest :20, 100 fly fast, rest :20, 150 "power kick" (kick as far and as hard as you can off each wall and swim easy free to far wall if you need to surface for a breath...open turns)

    100 easy

    16 x 25's all out to 15yds with no rest, easy to wall as follows:
    1-4 fly @ :35
    5-8 back @ :35
    9-12 breast @ :35
    13-16 free @ :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.

  20. #120
    Very Active Member Paul Smith's Avatar
    Join Date
    Jan 2002
    Location
    Tempe, AZ
    Posts
    2,588

    Re: Tall Pauls Favorite Workouts and/or Sets

    After coaching the Saturday 7-9:30am workout at Cactus went down to ASU to swim the 9-10:30am workout...Circuit training day.

    10 minute choice wam-up

    6 x 50's @ 1:00 build

    7 lanes each with an 8 minute cycle
    Lane 1 = 5 x 50's @ 1:30 under/overs
    Lane 2 = 4 x 100's @ 2:00 stroke best average
    Lane 3 = 5 x 50's @ 1:30 choice scull
    Lane 4 = :45 on/:15 vertical kicking
    Lane 5 = 8 minute hypoxic recovery pull
    Lane 6 = 4 x 100's @ 2:00 free best average (I went to an pen lane with fins/paddles @ did 12 x 25's 5 stroke fast break out's)
    Lane 7 = 8 x 25's @ 1:00 underwater dolphin kick
    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.

Page 6 of 32 FirstFirst ... 234567891016 ... LastLast

Similar Threads

  1. Favorite Workouts and sets
    By Dennis Tesch in forum Workouts
    Replies: 12
    Last Post: April 16th, 2010, 03:03 PM
  2. Sharing your favorite workouts
    By islandsox in forum General Swimming-Related Discussions
    Replies: 10
    Last Post: June 30th, 2009, 11:33 PM
  3. Workouts July 21-26
    By Mel in forum Open Water Workouts - by Rich Axtell
    Replies: 0
    Last Post: July 20th, 2003, 09:44 AM
  4. L.A. Workouts - Introduction
    By Bonnie Adair in forum Open Water Workouts - by Rich Axtell
    Replies: 1
    Last Post: August 19th, 2002, 05:17 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •