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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 08:06 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.

  10. #730
    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

    Middle Distance-Distance group

    1 x (4 x 50's build @ :50, 4 x 50's descend 1-4 @ :40)
    2 x (4 x 25's variables @ :30)

    Main ("borrowed" from Eddie Reece, modified for masters)
    4x the following:
    2 x 100's free FAST @ 1:20
    1 x 400 free STRONG and descend 1-4 @ 5:00
    1 x 100 FASTER @ 1:20
    easy 50

    16 x fast 25's kick @ :39 w/board, no fins

    Sprint/Stroke/IM group
    4 x 100's @ R:10 every 4th link kick
    2 x (2 x 25's variable on :40)

    Main #1
    4x the following
    4 x the following (IMer's go IM order, others go two rounds primary, 2 rounds secondary stroke)
    4 x 25's fast @ :30
    1 x 100 active recovery @ 1:30
    1 x 50 fast kick @ 1:30 (no fins, board OK)

    500 pull w/snorkel active recovery

    Main #2 w/fins
    2 x the following
    4 x 25's fast kick @ :30
    1 x fast 100IM or stroke @ 1:30
    1 x 50 fats free @ 1:30

    500 swim w/fins and paddles focus on SDK's
    Last edited by Paul Smith; October 28th, 2020 at 12:37 PM.
    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.

  11. #731
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    10 minute choice warm up

    Distance Group
    5 x 100's @ R:10 mix of swim/kick and speed play
    1 x (5 x 50's build @ :50 stroke of stroke/free + 5 x 50's free strong effort @ :40)

    Main T30 time trial
    100 easy

    10 x fast 25's kick w/fins and no board @ :30

    Sprint/Stroke/IM 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 build @ 1:00

    300 swim every 4th length kick
    200IM 25drill/25swim/build
    100 w/open turns power kick off each wall
    50 scull

    Main #1
    4 x (3 x 25's, 2 fast swim, 1 fast kick all from a dive)

    300 active recovery pull w/snorkel

    Main #2
    4 x fast 50's swim w/fins @ 2:00

    300 active recovery

    Main #3
    10 x fast 25's kick w/fins @:30 (goal to reach 15m underwater)
    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.

  12. #732
    Very Active Member Calvin S's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    You had me right up until the T30...

    hard pass!

  13. #733
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Quote Originally Posted by Calvin S View Post
    You had me right up until the T30...

    hard pass!
    Hahaha!! Hey we have folks getting ready for Ironman's, SCAR, etc so they do on occasion have to do these long swims!! They get the heads up to go with another group...albeit with shaming involved!!
    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.

  14. #734
    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

    Distance Group/Middle Distance/IM Group
    4 x 50's build IM order @ 1:00
    4 x 50's descend freestyle @ :45
    4 x 50's kick (no fins, board OK) @ R:10
    2 x (4 x 25's variables @ :30)

    Main #1
    10 x 100's best average @ 2:00 (really focus on consistently of speed, stroke count, etc)

    5 minutes active recovery

    Main #2
    10 x fast 50's kick w/fins (no board) @ 1:00

    Sprint Group
    4 x 100's @ R:20 (4 x 25 build no free, 50 cruise free, 25 kick)
    3 x (4 x 25's variables @ :40)

    Main #1
    10 x 50's best average @ 2:00 from a dive

    5 minutes active recovery

    Main #2
    Kick set with the Distance group above
    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.

  15. #735
    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

    300 swim every 4th length kick
    200 IM 25 drill/25 swim-build
    100 swim, open turns power kick off wall
    50 scull
    8 x 25's build @ :30

    Distance/Middle Distance/Stroke/IM group

    Main #1
    4 x the following
    9 x 50's @ :35 + 1 x 50 @ 1:00
    * Goal: starting interval should be very challenging and ideally one you cannot make all 9 (all 36). The idea being to challenge yourself mentally as well as physically holding a controlled pace (note :35 = 1:10 100 pace = 5:50 500 pace which everyone in the group using this starting interval can swim much faster than).
    * If you miss the interval finish the round taking 2-3 seconds rest then add 5 seconds to the interval the next round
    * 4th round add fins and if possible take 5 seconds off OR as our "animal lane" did keep the :35 interval but hold 28-29 on all 9 50's while trying to maintain SDKs

    Easy 100 + 3 minutes easy kick

    Main #2
    10 x fast 25 kicks @ :25 w board/no fins. If you miss :25 go to :30, if you miss :30 go to :35, if you miss :35 take up track
    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.

  16. #736
    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

    Distance/Middle Distance/IM group
    4 x 100's "fartlek" (mix up strokes and some kick) @ R:10
    1 x (4 x 50's build IM order @ :50, 4 x 50's free descend @ :45)

    Main #1
    4 x broken 400's swim @ R1:00
    #1 = 25 fast R:10, 350 active recovery R:10, fast 25
    #2 = 50 fast R:10, 300 active recovery R:10, fast 50
    #3 = 75 fast R:10, 250 active recovery R:10, fast 75
    #4 = 100 fast R:10, 200 active recovery R:10, fast 100

    Main #2
    4 x broken 200's swim @ R1:00
    #1 = fast 50 (25 fly/25 back) R:10, 100 active recover R:10, 50 fast fly kick w/board
    #2 = fast 50 (25 back/25 breast) R:10, 100 active recover R:10, 50 fast back kick
    #3 = fast 50 (25 breast/25 free) R:10, 100 active recover R:10, 50 fast breast kick w/board
    #5 = fast 50 free R:10, 100 active recover R:10, 50 fast free kick w/board

    Sprint Group
    4 x 50's (25 drill/25 swim-build) @ R:10-20
    4 x 50's (25 swim build/25 kick) @ R:10-20
    4 x 50's build @ 1:00

    2 x (4 x 25's variable @ :40)

    Main #1
    4 x broken 200's swim as follows @ R1:00:
    25 fast swim R:10, 150 easy R:10, 25 fast kick

    Main #2
    4 x broken 200's swim as follows @ R1:00:
    50 fast swim R:10, 100 easy R:10, 50 fast kick

    Easy 300 pull w/snorkel
    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.

  17. #737
    Very Active Member Paul Smith's Avatar
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    Re: Tall Pauls Favorite Workouts and/or Sets

    Friday at MAC

    SCY

    10minute choice warm up

    Welcome Bruno from Las Vegas!

    Distance/Mid D/IM Group

    4 x (3 x 50's @ 1:00, 2 swim-build/1 kick)

    Main #1
    500 free fast broken :10 at each 100
    3 minutes easy
    200 IM or stroke fast broken :10 at each 50
    3 minutes easy
    100 free fast broken :10 at each 25
    R:30
    fast 50 kick w/board no fins
    3 minutes easy

    Main #2
    * fins optional on no more than 2 of the efforts
    400 IM fast broken :10 at each 50
    3 minutes easy
    200 free fast broken :10 at each 50
    3 minutes easy
    100 IM or stroke fast broken :10 at each 25
    R:30
    fast 50 kick

    Sprint Group
    4 x 50's swim/build @ 1:00
    3 x 50's kick/build @ 1:10
    2 x 50's swim/strong @ :40
    1 x 50 scull

    Main #1
    8 x 50's @ 1:10 broken (25 fast swim from a dive, 25 easy kick)
    4 minutes easy

    Main #2
    8 x 75's @ 1:45 (25 fast kick w/board no fins, 50 easy swim)
    4 minutes easy

    Main #3
    8 x 25's w/fins @ your own send off as follows:
    - 25 fast swim
    - 25 underwater
    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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