Tall Pauls Favorite Workouts and/or Sets

[pwolf66]

Paul,

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

[Paul Smith]

Originally Posted by pwolf66

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.

[Paul Smith]

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

[Paul Smith]

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

[Syd]

Originally Posted by Paul Smith

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.

[The Fortress]

Originally Posted by Syd

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.

[Paul Smith]

Originally Posted by The Fortress

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!

[Paul Smith]

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

[Paul Smith]

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!

[Sam Perry]

Originally Posted by Paul Smith

* 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.

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Paul Smith]

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

[Syd]

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

[Paul Smith]

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

[pwolf66]

Originally Posted by Paul Smith

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.

[el desmadre]

I love these workouts. Keep posting them up!

M

[Syd]

Originally Posted by Paul Smith

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.