Calvin College Summer Workouts

Friday, June 27, 2025

Summer Training Block

Warmup

2 X 150 + 3 X 75 + 5 X 25 @ own sendoff

*loosen up

16 X 25 @ 45

*4 each stroke, hit your favorite drills and skills

4 X 25 @ 45 variable sprints

Friday Fifteen!

3 X 50, 75 or 100 @ 5:00

*choose your distance

D-Crew

3 X 400 @ 5:00 D1-3

Notes: Finish the week with an explanation point!

Thursday, June 26, 2025

Summer Training Block

Warmup

12 X 100 @ 1:40

3 EZ, 3 K-S, 3 FRIM-FRIM-IM, 3 Fast 1st 25-50-last 25

Main Set

18 high velocity swims @ 1:30

6 MP to wall

6 flags to far wall

6 wall to wall with FINS

D-Crew

18 X 50 @ 90

*P200 or FASTER!!!!

Notes: Highest speeds today!!!

Wednesday, June 25, 2025

Summer Training Block

Warmup

250 + 5 X 50 + 250 + 5 X 50 + 250 @ own sendoff

*slow and quiet with fins, paddles, and snorkel

Main Set

8 X 100 FRIM @ 1:30

8 X 75 FL-BK-BR @ 1:30

8 X 50 BK-BR @ 50

8 X 75 BK-BR-FR @ 1:30

8 X 100 IM @ 1:30

Notes: Some general conditioning in the middle of the week. Work through the strokes. Feel free to adjust the sendoff's but the effort should stay steady throughout with about 15-20R from start to finish. This is not a best effort set, keep it under control and put an emphasis on moving well.

Tuesday, June 24, 2025

Summer Training Block

Warmup

100 + 2 X 50 K-S + 100 Kick + 2 X 50 K-S + 100 @ own sendoff

*loosen up

16 X 25 kicking skills @ own sendoff

#1 - single leg side kick

#2 - superman deep flutter kick

#3 - side FL w/ exaggerated BIG kick

#4 - uh2o dolphin kick slow to fast

Main Set

12 X 75 Board Kick @ 1:15-30 (:10R)

*strong effort, shorter rest, not all out

12 X 25 uh2o @ 60

*FAST - best effort

6 X 50 @ 1:30

*uh2o to 15M both ways

D-Crew - after the 75's

4 X 250 + 6 X 150 + 8 X 50 @ :15R Middle 50 Kick

Notes: both groups start with some steady, strong board kick. Board Kick is great for general leg strength and tempo training. Sprint takes the skill's under water and crank out some underwaters and 50's while the D-Crew takes it into a Swim-Kick pattern.

Monday, June 23, 2025

Summer Training Block

Warmup

150 + 2 X 75 + 2 X 25 + 2 X 75 + 150 @ own sendoff

*Loosen Up

8 X 25 sculling pattern @ own sendoff

8 X 25 superman-sidekick or side-stack-send @ own sendoff

8 X 25 1pull-2kick or dolphin dive to the chin @ own sendoff

Main Set

100 + 100 EZ @ 2

2 X 75 + 100 EZ @ 1:15-2:30

3 X 50 + 100 EZ @ 50-2:30

6 X 25 + 100 EZ @ 30-3

3 X 50 + 100 EZ @ 50-2:30

2 X 75 + 100 @ 1:15-2:30

100 + 100 EZ @ 2

Notes: Tough FAST-EZ pattern to start the week, but doable, Start and finish with a 100 and then the reps get shorter in the middle as you keep the good habits at a high level. Feel free to make a stroke pattern or kick pattern.

Monday, June 16, 2025

Summer Training Block

Warmup

3 X 100 + 4 X 75 + 3 X 100 @ 1:40-1:15-1:40

*Loosen Up

8 X 25 Sculling Pattern @ Own Sendoff

8 X 25 single pull skills @ Own Sendoff

8 X 25 double pull skills @ Own Sendoff

Main Set

5 X [2 X 100 + 100 EZ] @ 1:30-3

Rd. 1 - FR

Rd. 2 - Stroke/IM

Rd. 3 - Kick

Rd. 4 - Stroke/IM

Rd. 5 - FR

Notes: Main set is 3 minute ON - 3 minute Off pattern. I Put a pattern to follow to change things up, but you can make it your own. Think of it as 5 double up sets of 100's. Put some good numbers together.

Thursday, June 12, 2025

Summer Training Block

Warmup

18 X 50 @ 1:05

6 EZ, 6 K-S; S-K, 3 IMO-FR, 3 Fast-EZ

Main Set

18 High Velocity Swims @ 1:30+

6 Flags to Flags w/ no Fins

6 Flags to Flags w/ FINS and Paddles

6 Full 25 wall to Plunge off far wall

D-Crew

8 X 50 + 6 X 75 + 4 X 100 @ 1:30

*Best Avg. Throughout

Notes: Everyone's favorite day and favorite kind of workout! Get up to speed, pretty simple pattern for sprint group, so you should be able to get some good tempo and strokes in. It will be a challenge to hold a plunge as far as you can on the last 6! D-Crew, doing some D-Crew things, set the table with the 50's and then extend that tempo and effort into the 75's and 100's.