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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #721
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Nicely done, you crushed that last round!
    Last edited by Paul Smith; September 30th, 2020 at 07:06 PM. Reason: wrong post
    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. #722
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    300 swim every 4th link kick
    200 IM drill down/swim back
    100 power kick (open turns)
    50 scull
    8 x 25's build @ :30

    Main #1
    4x the following
    1 x 75 fast @ :45
    1 x 50 recovery @ 1:00
    1 x 50 fast @ :30
    1 x 50 recovery @ 1:00
    1 x 25 fast @ :15
    1 x 50 recovery @ 1:00

    Main #2
    6 minute tabata cycle (fast 37.5yds swim from a dive, easy 12.5 yds swim to wall, hope out an repeat going for max yardage)

    Main #3
    4x the following (w/fins)
    50 kick (no board, smooth and easy focus on SDKs) @ :50
    50 fast swim (non-free) @ :40
    50 fast swim (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.

  3. #723
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    awesome job, crushed that last round!
    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. #724
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    Race pace work

    Sprint group
    WU
    4 x 50's build @ 1:00
    3 x 50's free descend 1-3 @ :50
    2 x 50's power kick/open turns @ R:20
    1 x 50 scull

    2 x (4 x 25's variable @ :40) variable = #1 build, #2 blast (off blocks) #3 fast (off blocks) #4 easy

    Main set 2 x the following (1st round primary stroke, 2nd choice)
    1 x 100 broken 10 seconds at the 25 from a dive
    4 minutes recovery
    1 x 100 broken 10 seconds at the 25, 10 seconds at the 75 (goal stay within 2 seconds of first swim)
    4 minutes recovery
    1 x fast 50 w/fins
    10 minute break then 2nd round

    Distance group
    WU
    300 swim every 4th link kick
    200 IM 25drill/25swim
    100 kick (no fins, board ok)
    50 scull
    8 x 25's build @ :30

    Main #1
    2 x 200 broken 10 seconds at each 50 from a dive (5 minutes recovery between swims)

    1000 pull, active recovery

    Main #2
    8 x 50's fast kick w/fins
    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. #725
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    Sprint/IM/Stroke group
    4 x 75's (25 drill/25 swim/25 kick) @ R:10
    6 x 50's @ :45 descend 1-3, 4-6
    2 x (4 x 25's variables @ :30)

    Main #1 (primary stroke)
    1 x 25 swim/build @ :30
    1 x 50 kick/strong @ :50
    2 x 25 swim/build @ :30
    1 x 50 kick/strong @ :50
    3 x 25 swim/build @ :30
    1 x 50 kick/strong @ :50
    4 x 25 swim/build @ :30
    1 x 50 kick/strong @ :50

    1:00 break

    1 x 25 kick @ :30
    1 x 50 swim/build @ :50
    2 x 25 kick @ :30
    1 x 50 swim/build @ :50
    3 x 25 kick @ :30
    1 x 50 swim/build @ :50
    4 x 25 swim/build @ :30
    1 x 50 kick @ :30

    300 easy swim/pull

    Main #2 repeat Main set #1 with secondary stroke. If needed ad 10 seconds to the 25s & 50s. Sprinters repeat primary, add 10 seconds to 25s & 50's and wear fins

    Distance Group
    4 x 50's @ R:10 25 drill/25 swim
    4 x 50's @ R:10 25 swim/25 kick
    4 x 50's @ 50 build
    8 x 25's build @ :30

    Main
    1 x 500 @ 6:30
    1 x 400 @ 6:30
    1 x 500 @ 6:30
    1 x 400 @ 6:30
    1 x 500
    * descend the 500's 1-3
    * Build each 50 of strokes and legal turns on the IM

    8 x 50's kick w/fins @:50 (focus on streamlines and breath control)
    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.

  6. #726
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    warm up
    4 x 50's build @ 1:00
    4 x 50's descend 1-4 @ :50
    4 x 50's kick @ R:10
    8 x 25's build @ :30

    Main set #1
    1 x 25 fast from a dive
    easy 200 or 3:30 to recover
    1 x 50 fast from a dive
    easy 200 or 3:30 to recover
    1 x 75 fast from a dive
    easy 200 or 3:30 to recover
    1 x 100 fast from a dive
    easy 200 or 3:30 to recover
    * Distance group did the dive swims at 200 pace, took R:10 after each one and swam the 200 at 1000 pace trying to maintain streamlines and stroke counts

    Main set #2
    Repeat above but option to select any distance on fast swims from a dive or repeat pattern up or down.

    * I love this set because its a rare time where the whole team/all groups do the same set but with different focuses
    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. #727
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    10 minute choice warm up

    Sprint/IM/Stroke Group

    Main #1
    6 x 50's @ R:10 (stroke down, free back, build each 25
    4 x 25's power kick @ :30
    4 x 50's build @ :50 (IM order)
    4 x 25's power kick @:30
    2 x 50's free @ :40
    4 x 25's power kick @:30
    1 x fast 50 primary stroke @ 1:00
    4 x 25's power kick @:30
    300 pull/recovery

    Main #2 (w/fins SDK focus on all efforts)
    6 x 50's @ R:50 (stroke down, free back, build each 25
    4 x 25's fly/build @ :30
    4 x 50's kick @ :45 (no board)
    4 x 25's back/build @:30
    2 x 50's free @ :30
    4 x 25's breast w/dolphin kick @:30
    1 x fast 50 primary or secondary stroke @ 1:00
    4 x 25's free @:20
    300 pull/recovery

    10 x 25's fast kick w/board (no fins) @ :40
    * Disclaimer, sprinters did same set with a lot more rest and only 200 recovery pulls

    Middle distance/distance group

    6 x 50's @ :45 strong/smooth consistent pace

    Main
    2x the following (no break between rounds)
    2x 50's easy kick or swim/non-free
    4 x 100's @ 1:20 strong and smooth
    6 x 200's @ 2:30 best average
    RD#2 drop interval to 2:20 w/option to use pull gear
    easy 100

    10 x fast 25's kick w/board @ :40 (no fins)
    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. #728
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    10 minute choice warm up

    Sprint/IM/Stroke groups
    4 x 50's @ R:10 25 drill/25 swim
    4 x 50's @ R:10 25 swim/25 kick
    4 x 50's @ 1:00 swim/build
    2 x (4 x 25's variables @ :40)

    Main #1
    1 x 100 fast swim @ 4:00
    2 x 50's fast swim @ 2:00
    4 x 25s fast swim @ 1:00
    3 minutes recovery

    Main #2 repeat set but add fins and option to kick any of the efforts

    Distance/Middle distance groups
    2 x ( 4 x 50's) first 4 IM order build @ :50, second set free descend 1-4 @ :45
    6 x 50's @ :50 (25 non free build/25 free DPS focus)
    5 x 50's @ R:10 (power kick off walls, open turns
    2 x 50's @ :R10 (25 scull, 25 swim - build)

    Main set
    6 x 300's @ 6:00 as follows
    1 x 100 at 200 race pace (choice of stroke) R:10 200 free swim with focus on perfect technique and DPS, minimum of 2 SDKs off walls

    1 x 200 fast kick w/fins and no board (goal to hit 10m underwater of all walls
    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. #729
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    10 minute choice warm up

    WU #2
    300 swim every 4th link kick
    200 IM 25 drill/25 swim
    100 kick
    50 scull
    8 x 25s build @ :30

    Main
    4 x ( 4 x 50's swim: 3 fast @ :35, 1 swim @ 1:00 recovery)
    4 x (3 x 50's: 2 fast kick @ :50, 1 swim @ 1:00 recovery)
    4 x (2 x 50's swim: 1 fast @ :30, 1 swim @ 1:00 recovery)
    4 x fast 50's swim w/fins (paddles optional fast : 30
    * Note, these intervals we're our fastest group , there we're two other interval options with more rest
    * Note, set is designed for those who are willing to challenge themselves to get out of the "comfort zone" of selecting times you can make. Pick an interval that you can make some but will ultimately fail....next time try to get deeper into the set before hitting that wall!
    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.

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