Calvin College Summer Workouts

Thursday, December 26, 2024

Friday, December 27, 2024

Holiday Training Block - Training Trip Leadup

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen Up

12 X 25 @ 45 choice of stroke skills and equipment

12 X 50 K-S; S-K @ 55

12 X 25 @ 45

*from wall - Plunge; Plunge-kick-Plunge; Kick to side kick at 15M; kick to 3 touch glide at 15M

Main Set

2 X [3 X 100 FR @ 1:20] @ 5

2 X 300 Board Kick @ 5

2 X [4 X 50 IMO @ 60] @ 5

5 X 100 FR @ 2:00 F-E-F-E-F

Notes: After warmup, we have 40 minutes of strong efforts. the 1st 100's, 300's, and 50's are all best avg., strong throughout, then the last 5 100's we want to be a little better/faster.

Wednesday, December 25, 2024

Thursday, December 26, 2024

Holiday Training Block - Training Trip Lead up

Shakeout the Christmas Festivities

4 X 75 @ 1:15 Loosen Up

Add Buoy's and snorkles and paddles

3 X 225 + 3 X 125 + 3 X 75 + 3 X 25 @ :15-20R

*slow, long, quiet

3 X 100 Board Kick @ :30R (talking paste)

6 X 50 Fly kick on side-back @ :15R (exaggerate)

6 X 25 uh2o @ 60ish

12 X 25 stroke/IM + 100 EZ @ 40-2:00

12 X 25 Kick + 100 EZ @ 35-2:00

12 X 25 FR + 100 EZ @ 30-2:00

*25's are strong, not all out, good form, good underwaters

Notes: Nice slow start after the Christmas festivities, stretch it out, then get some good short efforts to get the HR up a little, not a lot today, start getting the rust off, and getting ready for next week.

Monday, December 23, 2024

Tuesday, December 24, 2024

Holiday Training Block

Warmup

2 X 300 @ :30R (2nd pull) Loosen Up

18 X 50 @ 60+ Kick

2 alt. K-S, S-K; 2 FL on side-back; 2 uh2o to side kick at 15M both ways

Main Set

12 X 25 uh2o Kick + 100 EZ @ 40-3

6 X 50 Board Kick + 100 EZ @ 50-3

12 X 25 uh2o Kick + 100 EZ @ 60-3

6 X 50 Board Kick + 100 EZ @ 50-3

12 X 25 uh2o Kick + 100 EZ @ 40-3:00

4 X [3 X 25 @ 30] @ 2:30

*swim - maximizing uh2o to 15M

D-Crew option

3 X 300 Board Kick @ 5:00 D1-3

100 EZ @ 2:00

6 X 25 @ 50 uh2o to 15M then swim

2 X 300 Board Kick @ 4:30 (2nd faster than 1st)

100 EZ @ 2:00

6 X 25 @ 45 uh2o to 15M then swim

300 Board Kick under 4

100 EZ @ 2:00

6 X 25 @ 40 uh2o to 15M then swim

Notes: Obvious Leg Day, don't forget about the way you move your legs! Knee bend, angle of chin/ankles matter, and the streamline muscles are always your biggest weapon.

Monday, December 23, 2024

Holiday Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-30 Loosen up

12 X 50 Kick @ 1:05

6 kick with paddles and snorkle (superman) - work on depth of kick and angles of shin/ankles

6 - 25 side kick; 25 back kick all FL kick working on fish kick, whippy

24 X 25 @ 45 Drills and skills

8 plunge/streamlines from walls starting under flags to a spin/flip

*2 flip to plunge; 2 flip to plunge-kick[plunge; 2 flip to kick to side; 2 flip to 3 touch glide

8 Choice of stroke/drills

8 rotate through following:

#1 - wall to flags - build to no wall spin under flags

#2 - MP to flags (no wall turn) + 6 kicks + 3 touches

#3 - MP to wall + kick out + 3 touches

#4 MP dolphin dive to 6 kicks + 3 touch finish

Main Set

3 X 50 + 100 EZ @ 40-2:00

4 X 50 + 100 EZ @ 45-3:00

6 X 50 + 100 EZ @ 50-5:00

4 X 50 + 100 EZ @ 45-3:00

2 X 50 + 100 EZ @ 40-2:00

Notes: Good amount of skills to start the day, a little more work on coming off the wall than normal. Keep your skills sharp! Main set, is another simple pattern that you should put together some low numbers on some short repeats.

Friday, December 20, 2024

Holiday Training Block

Warmup

4 X 75 + 4 X 50 + 4 X 25 @ 1:15-50-30 Loosen Up

6 Dives - 2 X Plunge - Plunge-Kick-Plunge - kick to chin/side

24 X 25 @ 45

8 - alt. superman-side-kick; side-stack-send

6 - choice of single or double arm pulls

6 - turn sequence - wall kick + plunge; build flags to flags to no wall spin; MP dolphin dive to 3 touch finish

4 variable sprints

Main Set

75 + 25 + 200 EZ @ 60-5

2 X 50 + 200 EZ @ 45-5

25 + 75 + 200 EZ @ 60-5

100 + 200 EZ @ 1:30-5

D-Crew

4 X 75 + 200 EZ @ 1:15-5

3 X 100 + 200 EZ @ 1:30-5

2 X 150 + 200 EZ @ 1:45-5

Notes: A great way to finish the exam week and head into the weekend. Crank out some big efforts, feel some burn in the legs and lungs and put up some low numbers.

Thursday, December 19, 2024

Holiday Training Block

Warmup

2 X 150 @ 2:30 Loosen Up

2 X 150 @ :15R Kick 1st-last 100

2 X [6 X 25 @ 35] @ 4 IMO (no FR)

2 X [3 X 50 @ 45] @ 3

*Rd. 1 = F-E-F; Rd. 2 = E-F-E

*Descend the F's 1-3

High Velocity

24 Efforts @ 70+ (add rest if you want)

6 Flags to Flags - Dolphin Dive start (no wall)

6 Flags to Flags - Facing opposite way, start with spin or flip

6 wall to flags

6 full 25's w/ fins and paddles

D-Crew

6 X [50 + 75 + 100] @ 50-60-70

*Best Avg.

then Finish w/ 8 High velocity efforts

*2 of each of the above pattern

Notes: Hit your highest speeds today, easy pattern, using no wall starts to create some resistance. add rest to the sendoff if you need. D-crew has an 18 minute best average effort, and then gets to sprint as well.

Wednesday, December 18, 2024

Holiday Training Block

Warmup

300 @ 5:00 Loosen up

4 X 225 @ :15R slow pull w/ snorkle and paddles

4 X 125 Kick @ :15R board kick at talking pace

Main Sets - Choose a stroke specific set

D-Crew

12 X 75 + 9 X 100 + 6 X 150 @ 1:10-1:15 (20)-2:00

75's = strong - push it (surge) on the middle 4

100's = lock it in and set a strong pace (9 of a kind)

150's = 1 EZ, 2 FAST

EZ = stretch it out a touch, FAST = fastest tempo of entire set

IM's/Stroke

4 X [2 X 25 + 75 + 25] @ 40-60-80

*stroke or IM Pattern

4 X [75 Board Kick + 2 X 25 uh2o kick] @ 1:20-40

EZ 100 @ 4:00

3 X 100 IM @ 1:20-30-40

Finish with your best avg. on your fastest interval

Short FR/Single Stroke

5 X [50 + 75 + 25] @ 50-60-70

*50-75 = strong; 25 = Faster

4 X [75 Board Kick + 2 X 25 uh2o kick or superman kick] @ 1:20-40

EZ 100 @ 4:00

4 X 75 @ 55-60-65

Finish with your best avg. on fastest interval.

Notes: something for everyone today as we finish with exams, we can start putting some good efforts in the mix. Stretch it out in the warmup with some long, slow pulling and kicking, then choose your adventure. D-Crew has a nice 2700 yard pattern that should get you working, the other two groups have some strong swims to start with, both take on a middle kick set and then have a SHORT 4-5 minute finisher to end with an exclamation point.