Calvin College Summer Workouts

Monday, April 21, 2025

Spring Training Block

Warmup

3 X 75 + 2 X 150 + 3 X 25 @ 1:20-2:30-40

Loosen Up

8 X 25 @ 45 sculling pattern (wrist, elbow, belly, doggie)

12 X 25 @ 45

6 - single pull drills (FR - side-stack-send OR BK - Side kick + single pull)

6 - double pull skills (BR - uh2o double arm pull downs OR FL - D.D. to double arm pull to chin)

8 X 25 @ 45 Variable Sprint

Main Set

4 X 75 @ 2:00 FAST!

4 X [50 + 50 EZ] @ 60

4 X 75 @ 2:00 FAST!

*Best effort on all the 75's and 50's, you get some active recovery on the middle 4 reps.

D-Crew Style

4 X 150 @ 2:00

4 X 125 @ 2:00

4 X 100 @ 2:00

*Best avg. throughout, the rest increases as you go, to give you a natural descend.

Notes: Take some time loosening up after the Holiday weekend, and work through some skills getting your feel of the water and some connections in. Then get some great 75's and 50's in to start the week. Hit some good numbers with great habits. D-Crew style is a great 1500 same effort, descending pace.

Thursday, April 17, 2025

Spring Training Block

Warmup

24 X 50 @ 55

6 EZ, 6 K-S;S-K; 6 IMO-FR; 6 F-E; alt. Build 2nd 25

Main Set

18 High Velocity Swims @ 1:30 or more

6 Board Kick from wall to flags OR uh2o 25 w/ fins

6 wall to far flags (no wall start, start with dolphin dive)

6 full 25 w/ fins and paddles

D-Crew (long swim before the holiday weekend)

3 X 300 @ 4

6 X 150 @ 2:10 #3 and #6 Faster

9 X 100 @ 1:20 Faster on the Evens, keep it moving on the Odd's

Notes: Short and efficient warmup, feel free to do some dynamic stretching before you hop in the water. then have fun feeling the high speeds and tempo's. D-Crew if you want a long swim before Easter weekend, execute the pattern and you will feel good through the weekend!

Wednesday, April 16, 2025

Spring Training Block

Warmup

2 X 225 + 4 X 125 + 6 X 75 @ :30R

*fins, snorkle, paddles, snorlke,

*long, slow, pretty

4 X 100 Board Kick (Flutter) at talking pace, with good knee bend and depth of flutter kick

2 X 25 + 3 X 50 @ 30-50

2 X 25 + 3 X 75 @ 30-1:20

2 X 25 + 3 X 100 @ 30-1:40

2 X 25 + 3 X 75 @ 30-1:20

2 X 25 + 3 X 50 @ 30-50

*strict stroke and kick count, holding lowest stroke count

*if you can't, add rest to sendoff

*best to do with FR or BR

Notes: Loosen up with some equipment on hands and feet, and then get some slow kicking while working on the knee bend and depth of your flutter kick. Main set is 23 minutes. The 25's are there to make sure you can always get back to your lowest stroke count. and then work on your efficiency by holding your stroke count (and kick count off wall) throughout the 50-75-100's. Will work really well with FR and BR.

Tuesday, April 15, 2025

Spring Training Block

Warmup

300 + 200 Kick + 2 X 200 + 150 Kick + 3 X 100 + 100 Kick @ :30R

*Loosen Up.

12 X 25 @ 45 Kick Technique progression

single leg side kick; superman "deep Kick"; uh2o DPK; uh2o build to supersonic

Main Set

4 X [3 X 25 uh2o + 25 EZ + 100 Board Kick] @ 3

25's uh2o are all FAST

100 Board Kick is D1-4

Extra 1:00

Finish with 100 Fins and Paddle, FAST!!!, maximizing uh2o to 15M and over kick at surface

Monday, April 14, 2025

Spring Training Block

Warmup

6 X 50 + 3 X 100 + 6 X 25 @ 50-1:40-30 Loosen Up

8 X 25 @ 45 Sculling Pattern (wrist, elbow, belly, doggie)

12 X 25 @ 45

6 - single arm pulls (superman-side kick or BK side kick to single pull)

6 - double arm pulls (Dolphin dives to the chin or kick to Y + launch head up after hands turn the corner)

8 X 25 @ 45 variable sprints

*get ready for main set

Main Set

3 X 25 + 50 EZ @ 40-2

50 + 2 X 25 + 50 EZ @ 40-2

2 X 25 + 50 + 50 EZ @ 40-2

3 X 50 + 50 EZ @ 40-2

2 X 25 + 50 + 50 EZ @ 40-2

50 + 2 X 25 + 50 EZ @ 40-2

3 X 25 + 50 EZ @ 40-2

Notes: Take your time loosening up, and then start the week out with working on the feel of the water with your sculling technique and then taking that into some single and double arm pulls, before you start getting your heart rate up with the variable sprints. The main set looks a little more complicated than it really is. It is actually a great 28 minute progression where we are going 2 minutes on - 2 minutes off. The pattern starts and ends with 25's and then you introduce a 50 before and after the 25's which leads to the big round of 3 X 50's in the middle. All repeats are short and should allow you to keep the quality high and the habits in tact.

Friday, April 11, 2025

Spring Training Block

Warmup

24 X 50 @ 55

6 EZ, 6 K-S; S-K; 6 IMO-FR; 6 D1-3, E-F-E

Main Set

30 X 25 @ 30

*pick your stroke and equipment, maintain same effort and tempo throughout

Notes: Very simple, yet effective workout for a Friday, 20 minutes to warmup, then one of the simplest, yet hardest sets to finish the week with. 15 minutes of 25's, hold your best. Maintain streamline and stroke integrity throughout. Short and sweet! Have a great weekend!

Thursday, April 10, 2025

Spring Training Block

Warmup

2 X 150 + 6 X 25 Board Kick @ 2:30-40

3 X 100 + 6 X 25 uh2o Kick @ 1:40-50

4 X 75 + 6 X 25 F-E @ 1:15-40

Main Set

18 High Velocity Swims @ 1:30

6 Dive to Far Flags

6 Flags to wall to 3 touches (no wall start, get out to 15M)

6 Dive 25's w/ Fins

D-Crew Style

6 X [125 + 100 + 75] @ 1:30 Best Avg.

Notes: Loosen up and get some legs going during the warmup. Main Set, get up to your highest speeds, start and end with going off the blocks, in the middle work through the wall and blast out past the 15M. D-Crew - put down some best avg. work!