Calvin College Summer Workouts

Friday, May 3, 2024

Spring Training Block

Warmup as needed

Main Set

30 X 25 @ 30 Best Avg.

10 X 100 @ 1:30 Best Avg.

5 X 200 @ 3:00 Best Avg.

Notes: 15 Minutes holding your best avg. You can choose your rep. distance, to your strength. Put up some stats on a Friday that make the weekend feel good.

Thursday, May 2, 2024

Spring Training Block

Warmup as you wish

Main Set

24 Swims @ 1:10 or more

6 wall kick + spin + streamline + 2-4 touches

6 Flags to Flags - dolphin dive to 3 kick start to flip under opposite flags

6 MP dolphin dive to 3 kick start to flip at wall to plunge

6 MP dolphin dive to 3 kick start to flip and out to 2-4 touches

Notes: working through those turns today. Take more time if you need, work on planting the feet on the wall the right way, body position, take off angle, and more, there is so much to pay attention to, stay focused.

Wednesday, May 1, 2024

Spring Training Block

Warmup as needed

Main Set

8 X 125 Pull @ 1:45-2:00

8 X 100 alt. FRIM-IM @ 1:30-45

8 X 75 Kick 1st 25 @ 1:15

8 X 50 P200 @ 1:00

8 X 25 @ 45 SPRINT

Notes: Not a hard pattern, the challenge is controlling your energy output. Many call this a rainbow set which means you go through all the energy systems. Start long and quiet with the pull, and then bring up the effort/intensity as you go from the 125 to the 25's. Getting to your best at the right time and staying in the right gears is the challenge.

Tuesday, April 30, 2024

Spring Training Block

Warmup as you wish

Main Set

2 X [50 + 3 X 100 + 50] @ 45-1:40-45 Board Kick

4 X [3 X 25 @ 40] @ 3 uh2o kicking

2 X[50 + 3 X 100 + 50] @ 45-1:40-45 Board Kick

EZ 300 Swim

3 X 50 @ 2:00 max uh2o kicking to 15M

Notes: Some important detail to get a great training session. BLAST the 50's on the first and last Rd. like Biggest gear!!!, then best avg. on the 100's, shooting for lowest 3 of a kind that you can get. The middle rounds are all uh2o 25's in groups of 3. Swim it out and then BLAST out 3 really good 50's maximize the amount of time spend underwater

Thursday, April 25, 2024

Spring Training Block

Warmup as you wish:

Main Set

24 X HV Swims @ 1:10

1st 12: Odd - wall to far flags; Even - MP to wall (dolphin dive no wall start)

Last 12: Odd - Dive to far flags; Even - 8 stroke FR w/ no breath

Notes: start by alternating using a wall to gain propulsion vs no wall. Last 12 we bring in the dive and some lung control w/ some efficiency. Add time to the sendoff if you need it to keep your highest speeds. You can also challenge yourself by doing the Dive 25 on 30-40 and then going into the 8 stroke 25 with no air. This will get you more time to get out of the water, but will make it harder on the lungs.

Wednesday, April 24, 2024

Spring Training Block

Warmup as you wish

Main Set

6 X [3 X 75 + 2 X 25 + 125] @ 1:10-35-1:50

Rd. 1 & 2: Pull w/ snorkel - quiet, count strokes

Rd. 3-4: 75's = FL-BK-BR; 25's = Kick FL on BK; 125's = 50BR-75FR

Rd. 5-6: Desc. 75's 1-3; 25's fewest strokes; 125 FAST

Notes: general conditioning type of set, same pattern is the backbone of the progression. Start with some slow, quiet pulling, move into some stroke and kick, and then finish with some Gears.

Tuesday, April 23, 2024

Spring Training Block

Warmup as you need, especially the legs

Main Set

3 X 100 Board Kick @ 1:40 Best Avg.

50 EZ @ 2:00

6 X 25 uh2o kicking @ 50 Best Avg.

50 EZ @ 2:00

300 Board Kick @ 5:00 Aim to keep it close to your add up 100 time from above

50 EZ @ 2:00

6 X 25 swim uh2o to 15M @ 50 FAST

Notes: good test for the legs today.