Tall Pauls Favorite Workouts and/or Sets

[Paul Smith]

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)

[Paul Smith]

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

[Paul Smith]

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%

[Paul Smith]

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

[Paul Smith]

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)

[rjseibert]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Typhoons Coach]

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!

[pwbrundage]

Originally Posted by Paul Smith

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"

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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