Calvin College Summer Workouts

Tuesday, July 29, 2025

Summer Training Block

Warmup

200 + 300 Board Kick + 6 X 25 uh2o @ own sendoff

*loosen up

12 X 25 @ 45 or own sendoff

*4 single leg side kick

*4 double kick side fly

*4 superman deep kick

Main Set

8 X 75 Board Kick @ 1:15

8 X 25 uh2o Kick @ 1:15

4 X 75 Board Kick @ 1:30

5 X 50 Swim @ 1:30

*uh2o to 15M both ways FAST

Notes: Nice leg day!

THIS WILL BE THE LAST WORKOUT OF THE SUMMER TRAINING BLOCK. WE WILL POST PRE-SEASON WORKOUTS STARTING THE WEEK OF AUG. 11

Monday, July 28, 2025

Monday, June 28, 2025

Summer Training Block]

Warmup

250 + 2 X 125 + 5 X 50 @ own Sendoff

*loosen up

24 X 25 @ 45 or own sendoff

8 - sculling progression

8 - single arm pull drills

8 - double arm pull drills

Main Set

[6 X 100 @ 1:10-20 (:10R)] @ 10:00

[6 X [50 + 25EZ] @ 40] @ 10:00

[6 X [50 + 25EZ] @ 40-30] @ 10:00

[6 X [50 + 25EZ] @ 35-25] @ 10:00

Notes: Slow start to a Monday, then maybe the most challenging set posted in a little while. It is a VO2max and then turns into some VO2 endurance. The buy in is the 100's best avg. you want the best 6 of a kind that you can do on a :10 second interval. Every round is on 10:00 so you have a couple minutes between each round. Next, we us the 50's to spike it up into a faster speed/gear while getting some active recovery. We attack the endurance as we take away some of the rest by round. The last round should be a good test!

Friday, July 25, 2025

Summer Training Block

Warmup

150 + 2 X 75 + 6 X 25 @ 2:30-1:15-40 or own sendoff

*loosen up

8 Dive's as follows:

2 Plunge; 2 Plunge - kick - Plunge; 2 kick to side kick at 15M; 2 kick to 3 touches at 15M

12 X 25 @ 45 or own sendoff

*your "best of" drills

Friday Fifteen

50 + 100 + 200 + 100 + 50 @ 3:00

3 X 300 @ 5:00

Notes: warmup with some dive work and some drills, then you have another 5 repeats or 3 repeats where you are finishing the week with your best

Thursday, July 24, 2025

Summer Training Block

Warmup

16 X 75 @ 1:15 or own sendoff

4 EZ, 4 Kick 1st 25, FL-BK-BR; BK-BR-FR; Fast 1st 25-50; last 50-25

Main Set

18 High Velocity Swims @ 1:30+

6 X full 25 w/ FINS & Paddles

6 X Out-Back (flip around MP after 3 touches)

6 X full 25 from dive

D-Crew Option:

6 X [50-50-75] @ 1:30+

*P200 and P200 tempo or faster

Notes: Everyone's favorite day, get up to your highest gears!

Wednesday, July 23, 2025

Summer Training Block

Warmup

6 X 75 + 2 X 225 + 6 X 75 @ own sendoff

*Fins, Paddles, Snorkels, slow, and quiet

300 Social Kick

Main Set

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

3 X 150 + 3 X 50 @ 2:20-50

3 X 200 + 3 X 75 @ 2:40-70

3 X 150 + 3 X 50 @ 2:20-50

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

*hold stroke count throughout, feel free to mix in strokes and adjust sendoff to keep stroke count

Notes: Slower day today, and a swim pattern where you can get some longer repeats mixed in with some shorter repeats. The goal is to keep your HR in check as you stay in your middle gear or lower so that you can maintain your stroke count and kick count off the walls. Don't just fall into lap swim mode and make sendoff's!

Tuesday, July 22, 2025

Summer Training Block

Warmup

300 S-K-S + 2 X 150 S-K-S + 300 S-K-S @ own sendoff

*loosen up as you move back and forth from swim and kick

12 X 25 kicking skills @ 45 or own sendoff

4 single leg side kick

4 double leg side fly

4 superman "deep kick"

*exaggerate knee bend and depth on all three drills

Main Set

2 X [2 X 25 Uh2o @ 25] @ 3:00 FAST

1 X 300 Board Kick @ 6:00 FAST

2 X [2 X 25 Uh2o @ 25] @ 3:00 FAST

1 X 300 Board Kick @ 6:00 FAST

2 X [2 X 25 Uh2o @ 25] @ 3:00 FAST

Notes: Very doable FAST repeats to hit the legs and do some really FAST repeats, and do them really well.

Monday, July 21, 2025

Summer Training Block

Warmup

2 X 150 + 12 X 25 + 2 X 150 @ own sendoff

*loosen up

24 X 25 @ 45 or own sendoff

8 sculling pattern

8 single arm skills

8 double arm skills

Main Set

3 X 100 + 3 X 50 + 50 EZ @ 1:20-40-2

4 X 100 + 3 X 50 + 50 EZ @ 1:15-40-2

3 X 100 + 3 X 50 + 50 EZ @ 1:20-40-2

Notes: This is a set that has some strategy to it and some different gears. You should swim the 100's in a nice, strong gear (3-4 out of 5), moving, still got a gear left, be patient, then the 50's go to your next bigger year (4-5 out of 5). Rest is on the smaller side as you will have to work through some fatigue by the end of the set. Do the set the right way and you will get some great results to start the week.