Tall Pauls Favorite Workouts and/or Sets

[pwbrundage]

Paul,

So what's the pain plan for Wednesday morning at Cactus -- sprinting-oriented or distance-oriented?

I swam this AM and was still feeling Saturday's workout ... good thing Laura did "yoga swimming" this AM.

[Paul Smith]

Originally Posted by pwbrundage

Paul,

So what's the pain plan for Wednesday morning at Cactus -- sprinting-oriented or distance-oriented?

I swam this AM and was still feeling Saturday's workout ... good thing Laura did "yoga swimming" this AM.

Both will be available "options" but will be fast swims with longer rest intervals and lower overall yardage. Quality day.

[Paul Smith]

When we are "home" in Arizona we split training time between Sun Devil Masters and Brophy, each club has predetermined training days so we can move around depending on what we think we need.

For example Sun Devil typically has 3 workouts 60 minute workouts a day M-F and a 90 minute Saturday morning workout, about half the pool gets a "longer" distance workout and the other half a sprint/middle distance:

Monday = Stroke/IM emphasis
Tuesday = Aerobic interval
Wednesday = Lactate
Thursday = Recovery
Friday = Very hard/fast interval
Saturday = Long and hard, often a "bootcamp" option with dryland mixed in

Today I swam at the noon Sun Devil workout with Simon coaching:

SCY
- Warm up = always 10 minutes of your choice
- Main set
6 x 100's @ 1:20 smooth
200 fast @ 3:00
6 x 50's @ :50 smooth
4 x 25's fast @ 1:00

6 x 100's @ 1:10 smooth
200 fast @ 2:50
6 x 50's @ :40 smooth
4 x 25's fast @ 1:00

Kick
100 easy
50 build
100 easy
50 fast

This coming week we'll be working out in Las Vegas, Santa Clarita & Santa Barbara so we'll see what they throw at us.

[Paul Smith]

As I mentioned above both SDM & Brophy set aside specific days to emphasis different types of training...Laura went to Brophy today which is designated stroke/IM and had lots of "fun" with this one from Coach Rankin!

SCY
Warm Up
4 x 25's fly @ :30
4 x 50's back @ 1:00
4 x 75's breast @ 1:30
4 x 100 IM's @ 2:00

Main set:
9 x 200's @ 3:30
3 x as follows;
2 fast stroke or IM
1 moderate free

200 kick no board/no free

16 x 25's @ :25 (Im order) all fast

[kristilynn]

Originally Posted by Paul Smith

Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.

For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:

800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time

400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)

200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)

So I did this workout last Sat. I cheated a bit though, changing the 100 interval to start at 1:25 and end on the 1:15. 1:10 is a really hard interval for me, and I'd just done a bunch of 200's on the 2:20 the day before. Perhaps if I had a Sat. training partner or a coach, I could have found the motivation to do the set as Paul wrote it. I know... excuses, excuses...

[kristilynn]

I did this set on Tuesday morning (It's the one that Paul posted on the 28th). It was a good one! I did change the 200 interval to a 3:30 and I had to get out before the sprints w/ fins and paddles. Even though the 200IM was recovery, it was brutal to go straight into butterfly after that 3rd 100 on the 1:10. I surprised myself by making the 1:05, but, had there been a 3rd 100, I would have been in trouble!

Main set
6 x 100's @ 1:25
200IM or stroke recovery @ 4:00
5 x 100's @ 1:20
200IM or stroke recovery @ 4:00
4 x 100's @ 1:15
200IM or stroke recovery @ 4:00
3 x 100's @ 1:10
200IM or stroke recovery @ 4:00
2 x 100's @ 1:05

300 easy kick w/board

6 x 25's kick @ 1:00 (25 fast/25 easy)

[Paul Smith]

Monday's are "Distance Day" with the Santa Barbara Swim Club's masters team who we had the pleasure of working our with this morning.

LCM
Warm Up set #1
300 swim choice
300 swim 50 free/50 back
300 50 cruise/50 build

Warm Up set #2 (10 seconds rest after each)
2 x 50's kick
2 x 100's 50 drill/50 swim
2 x 200's build

Main
800 negative split @ 12:00
4 x 150's descend 1-4 @ 2:20
400 negative split @ 6:00
4 x 100's descend 1-4 @ 1:25

[Paul Smith]

Swam today at ASU; Aerobic/Recovery

SCY
10 minute choice warm up

3 x 200's @ 3:00 pull
5 x 100's @ 1:30
#1 breathe 3/5 by 25
#2 breathe 3/7
#3 breathe 3/9
#4 breathe 3/11
#5 breathe 3/no breath
7 x 50's @ 1:15 no breathers

200 easy kick
All kick below
25 easy @ :25
25 fast @ :25
50 easy @ :50
50 fast @ :50
75 easy @ 1:15
75 fast @ 1:15
100 easy @ 1:40
100 fast

Swim
10 x 25's "cycle 3" @ :35 (#10 easy back)
#1 distance per stroke
#2 tempo
#3 fast

[Paul Smith]

Wednesday is "quality" day at both SDM & Brophy...went across town to workout with coach Rankin at Brophy:

There is an extended "open" warm up from 11:30-11:50

SCY
Warm Up
6 x 150's @ 2:30 last 50 kick

Set 1
4 x 50's @ 1:00 w/less than 6 breaths
4 x 50's @ 1:00 working turn
4 x 50's @ 1:00 working finish
4 x 50's @ 1:00 descend 1-4

Set 2
3x thru the following @ 5:30:
- 200 fast
- 50 to 100 choice recovery

Set 3
5 x 100's pace @ 1:30

Set 4
4 x 50's @ 2:00 fast from a dive

[pwolf66]

Originally Posted by Paul Smith

Wednesday is "quality" day at both SDM & Brophy...went across town to workout with coach Rankin at Brophy:

There is an extended "open" warm up from 11:30-11:50

Warm Up
6 x 150's @ 2:30 last 50 kick

Set 1
4 x 50's @ 1:00 w/less than 6 breaths
4 x 50's @ 1:00 working turn
4 x 50's @ 1:00 working finish
4 x 50's @ 1:00 descend 1-4

Set 2
3x thru the following @ 5:30:
- 200 fast
- 50 to 100 choice recovery

Set 3
5 x 100's pace @ 1:30

Set 4
4 x 50's @ 2:00 fast from a dive

My first thought was 'hey, I can do this' then I realized that this was probably LCM

[Paul Smith]

Originally Posted by pwolf66

My first thought was 'hey, I can do this' then I realized that this was probably LCM

Paul, sorry for the confusion....I need to make sure that i always call out the course". This was however SCY...very fast swims with lots of recovery!

[Paul Smith]

Fridays are kick day at Brophy w/mark Rankin coaching.

SCY
20 minute choice warm up

8 x 100's @ 2:00
- Odds 3 x 3 swictch (no board kicking, take 3 strokes then 6 kicks, repeat)
- Evens 50 kick/50 swim

Main Set
1:00 kick
30 seconds vertical kick
2:00 kick
30 sec vertical kick
3:00 kick
30 sec vertical kick
4:00 kick
30 sec vertical kick
5:00 kick
30 sec vertical kick
4:00 kick
30 sec vertical kick
3:00 kick
30 sec vertical kick
2:00 kick
30 sec vertical kick
1:00 kick

200 easy

9 x 50's @ 1:00
#1 flutter kick/breast pull
#2 dolphin kick/breast pull
#3 swim
repeat

8 x 25's @ :45
- Odds underwater kick
- Even's swim free of fly no breath

[The Fortress]

That's a lot of kicking! What are you doing for those 3-4:00 minutes of straight kicking? Fartlek kicking? Not chit chatting with a board, are you?

[Paul Smith]

Fort....on those longer kicks they (for me) are definitely not "social"...I kick for distance so to speak and try to hold the tempo that would be used in a race of that length (2:00 kick = tempo for 200 free).

This morning went to train with Coach Laura Winslow in Scottsdale:

SCY
Warm Up
2x 200 swim/100 kick/100 drill

8 x 25's @ :35
2x
#1 build
#2 easy
#3 build
#4 fast

Main Set #1 (swim)
200 @ 2:15
8 x 50's @ :45
200 @ 2:30
6 x 50's @ 40
200 @ 2:45
4 x 50's @ :35
200 @ 3:00

Main Set #2 (pull)
200 @ 3:00
8 x 50's @ :35
200 @ 2:45
6 x 50's @ :40
200 @ 2:30
4 x 50's @ :45
200 @ 2:15

Main Set #3
6 x 100's @ 2:00
#1 = 100 fast
#2 = 75 fast/25 cruise
#3 = 50 fast/50 cruise
#4 = 25 fast/75 cruise
#5 = 100 cruise
#6 = 100 cruise

[The Fortress]

Originally Posted by Paul Smith

Fort....on those longer kicks they (for me) are definitely not "social"...I kick for distance so to speak and try to hold the tempo that would be used in a race of that length (2:00 kick = tempo for 200 free).

Oh good, no reason for me to kick over 1:00 then.

Seems like you're getting more yardage in than usual these days.

[Paul Smith]

Originally Posted by The Fortress

Oh good, no reason for me to kick over 1:00 then.

Seems like you're getting more yardage in than usual these days.

Fort...I highly encourage you (anyone) to really consider doing this type (kick) workout once a week or more during the early part of a training cycle...it will pay huge dividends later in the season and really does give the shoulders a break from just pounding out swimming miles daily.

As for the higher yardage...not really given the time of year and that I won't be resting for any meets until sometime in the spring of 2009. And with a former world class Florida distance swimmer making a comeback I may have some motivation to actually "train" for the 500...Gators, Horns & Trojans...nothing but trouble...but still undecided!

[Ron Lockman]

Where would I find a glossary of terms so that I can make sense of workouts?

[Chris Stevenson]

Ron,

I googled "competitive swim glossary" and got a lot of pages (eg the USA-S page) that explains things more for swim parents rather than swimmers who want practice terms.

The following page might be useful for some things

http://www.geocities.com/Colosseum/2070/glossary.html

You should also feel free to ask here!

[The Fortress]

Originally Posted by Paul Smith

Fort...I highly encourage you (anyone) to really consider doing this type (kick) workout once a week or more during the early part of a training cycle...it will pay huge dividends later in the season and really does give the shoulders a break from just pounding out swimming miles daily.

As for the higher yardage...not really given the time of year and that I won't be resting for any meets until sometime in the spring of 2009. And with a former world class Florida distance swimmer making a comeback I may have some motivation to actually "train" for the 500...Gators, Horns & Trojans...nothing but trouble...but still undecided!

I kick a lot, Clydesdale! I remember last year in Dec-Jan-Feb doing a LOT of kicking as well. And, today, I did 2000+ kicking. Did get a little bored at the end though.

[Paul Smith]

Originally Posted by The Fortress

I kick a lot, Clydesdale! I remember last year in Dec-Jan-Feb doing a LOT of kicking as well. And, today, I did 2000+ kicking. Did get a little bored at the end though.

My apologies because I forgot to include the line "without whining or complaining"!