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Thread: Tall Pauls Favorite Workouts and/or Sets

  1. #741
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Sunday at MAC

    SCY

    Leg day!

    WU
    300 swim every 4th length kick R:10
    200 IM (25 drill/25 swim) R:10
    100 kick no fins/no board (3-5 SDKs off walls) R:10
    50 scull R:10
    8 x 25's build @:30

    Main
    4 x (3 x 25's fast kick w/board (except backstroke), no fins @:40 three of each stroke IM order)
    300 swim or pull active recovery

    2 x (2 x 50's fast kick w/board (except backstroke), no fins @1:00 two of each stroke IM order)
    400 swim or pull active recovery

    4 x fast 100's kick w/fins (except breaststroke) IM order, board optional @R:20
    500 swim or pull active recovery

    400 fast kick board and or fins optional, choice of stroke(s)
    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. #742
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    WU
    300 swim every 4th length kick R:10
    200 IM (25 drill/25 swim) R:10
    100 kick no fins/no board (3-5 SDKs off walls) R:10
    50 scull R:10
    8 x 25's build @:30

    Distance/Stroke/IM Group
    Main
    4 x the following:
    4 x 50's FAST swim @1:00
    1 x 500 swim or pull active recovery @7:00

    Sprint Group
    Main #1
    4 x the following:
    4 x FAST 25's swim @1:00
    1 x 200 swim or pull active recovery

    Main #2
    4 x 50's FAST kick w/fins (breaststrokers no fins, kick breaststroke w/board) no board @1:20 (15m underwater off each 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.

  3. #743
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Tuesday at MAC

    SCY

    WU
    300 swim every 4th length kick R:10
    200 IM (25 drill/25 swim) R:10
    100 kick no fins/no board (3-5 SDKs off walls) R:10
    50 scull R:10
    8 x 25's build @:30

    Main #1
    4x the following (4 stroke options):
    2 x 25's drill/build @:40
    1 x FAST 50 swim from a dive @1:00
    1 x FAST 50 kick w/board (same kick as stroke swam, no fins, no board for backstroke) @1:20
    1 x easy 100 swim @2:00

    Main #2 Distance group
    1000 swim or pull at moderate effort

    Main #2 Sprint/IM/Stroke groups
    8 x 75's swim or pull @R:10 active recovery (25 back or breast/75 free)

    Main #3 All Groups
    4-8 25's w/fins: fats kick to 15m, 2-3 fast strokes, easy swim to wall (on own rest interval)
    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. #744
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Sunday at MAC

    SCY

    "sprinters stay home"

    5 minute choice warm-up

    WU#2
    4 x (3 x 50's @R:10: 1 free, 1 stroke, 1 kick)

    Main
    1 x 400IM (25 drill/50 swim build/25 kick by each 100)
    8 x 50's @:40 swim or pull, strong consistent pace on all
    1 x 400IM (50 swim build/50 kick)
    6 x 100's @1:10 swim or pull, strong consistent pace on all
    1 x 400 IM kick (no fins)
    4 x 200's @2:20 swim or pull, strong consistent pace on all
    1 x FAST 400IM swim 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. #745
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Sunday at MAC

    SCY

    5 minute choice arm up

    WU#2
    4 x 75s @R:10 reverse IM order (25 drill/25 swim/25 kick)
    2 x (3 x 50's @1:00 IM switch, #1 fly/back, #2 back/breast, #3 breast/free)
    8 x 25's swim/build @:30 (2 of each stroke, IM order)

    Main #1
    4 x the following:
    1 x 200IM @3:00 (build each 50, focus on speed in/out of turn)
    1 x 200 Free @2:40 (descend 1-4)
    4 x 25's fast kick @ :40 (fly rd#1, back rd#2, breast rd#3, free erd#4)

    Main #2
    16 x 25's swim w/fins
    - odds fast @:20
    - evens easy max of 3 breaths @:40

    10 minute social 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.

  6. #746
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    Distance group

    WU
    4 x 50's build @:50
    3 x 50's descend @:45
    2 x 50's build @:40
    1 x 50 fast @:35

    Main #1
    4 x the following:
    (rd#1 1:20 base, #2 1:15, #3 1:10, #4 kick w/fins, no board on R:10
    1 x 300 swim (rd#1 1:20 base, #2 1:15, #3 1:10, #4 kick w/fins, no board on R:10)
    1 x 200 swim
    1 x 100 swim
    1 x 50 swim
    1 x 50 kick @1:30

    Main #2
    6 x the following (w/fins)
    1 x 25 fast swim @:20
    1 x 25 fast SDK @:40

    Stroke/IM/sprint group

    WU
    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

    Main #1
    4 x the following (focus on speed in and out of turn)
    1 x 75 @1:20 (25 fly,25/back. 25 breast)
    1 x 75 @1:20 (25 back, 25 breast, 25 free)

    Main #2
    16 x 25's fast kick @:40 (board optional, no fins, prioritize primary and secondary stroke or IM order)

    Main #3
    300 pull (25 breast/75 free)
    200 pull (free, negative split)
    100 pull (25 back, 75 free)
    50 pull choice/fast

    Main #4
    4 x the following (w/fins)
    1 x 25 fast swim @:20
    1 x 25 fast SDK @:40
    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. #747
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Wednesday at MAC

    SCY

    "D" Group
    10 minute choice warm up

    4 x 50's build @:50
    3 x 50's descend @:45
    2 x 50's build @:40
    1 x 50 at 200 pace

    Main
    3000 for time

    Sprint/Mid-D/IM Group
    4 x (3 x 50's build one free, one stroke, one kick) @R:10

    Main
    4 x (4 x 25's build @:30), IM order
    1 x 200 fast
    R1:00
    4 x (3 x 25's build @:40), Kick (no fins, board OK)
    1 x 200 faster
    R1:00
    8 x 25's free @:20
    R:20
    1 x 200 faster
    R1:00
    4 x 25's power kick @:45
    1 x 200 fastest
    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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