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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.

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