Tall Pauls Favorite Workouts and/or Sets

**Paul Smith** · December 27th, 2020, 02:21 PM

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)

**Paul Smith** · December 29th, 2020, 02:03 PM

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)

**Paul Smith** · January 5th, 2021, 11:15 AM

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)

**Paul Smith** · January 10th, 2021, 06:24 PM

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

**Paul Smith** · January 17th, 2021, 02:06 PM

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

**Paul Smith** · January 20th, 2021, 12:39 PM

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

**Paul Smith** · February 17th, 2021, 06:41 PM

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