Calvin College Summer Workouts: May 2013

Friday, May 31, 2013

High Velocity Overload: Today we want to swim up at race speeds or faster for 3-5 strokes at a time or maybe up to 12 1/2 yards with underwaters. Even though it is summer, you should be able to put together small chunks of your best form. You will accumulate 54 HVO's (High Velocity Overload) today, none should last more than :10 seconds, all should be done at race pace and tempo or faster. Feel free to ADD rest as needed. Remember, swimming fast is different than swimming far and we get awards for swimming fast, not far!

Warmup on your own (1000-1500):

Main Set

24 X 50 @ 1:00 (you are going to want rest so feel free to add)

#1 - sprint first 3-5 strokes, depending on stroke, go from dive if able

#2 - sprint 2-3 strokes in and out of turn, remember to go into and out of wall square, not circle swimming

#3 - sprint last 3-5 strokes into wall

#4 - EZ, low stroke count

Vertical Kick (8 Minutes)

On the 30's, go 6 sec. all out kick in streamline position, shoot for 18+ fly kicks or 30+ FR kicks

On the 60's, if have deep enough pool, do 3 shooters, aka, streamline push from bottom, going for height. Fight gravity at the top for a few kicks if you can, if in shallow pool, just stick with the 6 sec. bursts.

Hands on shoulders, slow FR kick between efforts

Resistance:

10 X 25 Kick @ 1:00+

Odd - :10 seconds kick all out with a vertical board, note how far you get

Even - :10 seconds kick all out normal board or underwater, note how far you get,

10 X 25 Swim @ 1:00+

Use chute, stretch cord, t-shirt, 1st 5 sprint 1st 3-5 strokes, last 5 with no resistance.

*longer swimmers(200-1650's): feel free to do 100's instead of 50's, and make a similar pattern where you are putting together small chunks of 500 or 1650 pace. The Vertical kick is still good for distance swimmers, then do 20 X 25 @ 30 at the end at P500 or better instead of resistance.

Warmdown

Thursday, May 30, 2013

Quality Swim Day: Let's get some quality swims in today! Don't be intimidated by seeing fast swimming with plenty of rest. This is part of the equation, and swimming fast is not the same as just putting in the yards. The easy way out is to just swim an extra 1000, not swim :10 faster. Even if you are not in mid-season form, see what you can do.

Warmup on your own (1000-1500):

Short version (200's and less):

Do 1 X 75 Fast + 1 X 150 EZ for 6 rounds @ 5:00 total

Long Version (200's and longer):

Do 1 X 150 Fast + 300 EZ for 4 rounds @ 8:00 total

Warmdown as needed

Shorter swimmers will accumulate 450 yards of very good swimming

Longer swimmers will accumulate 600 yards of very good swimming

Post results if you would like!

Tuesday, May 28, 2013

Wednesday, May 29, 2013

Technique Day: I have put some BR work in here today. Don't ignore this if you are not a Breaststroker, you can always learn something from working with different strokes, and if you are stubborn, you can insert some of your favorite drills and strokes into the progression. I will cover all 4 strokes and more over the course of the summer.

Warmup on your own:

8 X 75 BR Kick, do a 25 on your BK with no board, 25 egg beater with fast ft. and 25 normal kick work on getting heals up to hips. Sendoff is up to you.

4 rounds of :20 of pull against stretch cord with buoy + 3 full strokes with kick

4 rounds of the following: each of these two video's has two drills I want you to rotate through Video1, Video2

4-6 X 25 of drill (one drill each round)

4-6 X 50 drill/swim of same drill

4 pullouts for distance from a dive. Keep track of how far you can get, in order to go far, you have to pay attention to eliminating resistance and the dive has to be clean

4 turns, keep head low, come into wall fast, bring knees inside shoulders, not out to the side.

Tuesday, May 28, 2013

Combo Day: After coming off the holiday weekend, we will combine our normal Mon-Tues. workouts which means we will be doing a healthy dose of solid sendoff's, short rest, and a good amount of work with the legs. You don't have to be a super hero today, just a nice, solid, steady effort from start to finish with a couple faster swims thrown in there to keep you honest. No highs or lows today.

Warmup on your own (1000-1500):

1 X 300 @ 4:30-5 (middle 100 kick, last 100 swim :10 faster than 1st)

2 X 100 IM @ 1:30 (2nd faster than first)

2 X 200 FR @ 2:30-45

8 X 50 Kick @ 1:00 variable sprints (get after #4 &8)

12 X 25 @ 30 best stroke other than FR

8 X 50 Kick different kick than previous 8 @ 1:00 variable sprints (get after #4&8)

2 X 200 FR @ 2:30-45

2 X 100 IM @ 1:30 (2nd faster than first)

1 X 300 @ 4:30-5 (middle 100 Kick, last 100 swim :10 faster than first)

Warm down as needed

Friday, May 24, 2013

High End Speed Day: Very Fast Swimming in Small Chunks today!

Warmup on your own (1000-1500):

Main Set:

8 X 25 @ 1:00 (1st 15M AO, race pace, you can also do this against resistance aka, stretch cord or power rack or parachute)

200 ez swim to loosen up

3 X 25 from a dive, swim back ez

6 X 75 Kick as follows (6 second Kick against the wall, AO, shoot for 30+ FR kicks or 18+ FL kicks, 25 ez, build last 10 yards to turn, AO underwater to 15M, ez swim to wall, grab kick board, Kick 1st 10 seconds of 25 AO, see how far you can get) @ 1:00 Rest

200 ez swom to loosen up

1 X broken 200 as follows: (see if you can beat best time)

1 X 100 w/ fins @ 2:00

1 X 50 no fins from push @ 2:00

1 X 50 from dive

Post times from any of the set!

Warmdown as much as you need (15-20 minutes of ez swimming)

Have a great weekend!

Thursday, May 23, 2013

Threshold/Cruise Speed Day: There are some very strong efforts today that will be driven by time and effort, not sendoff. Feel free to mix in strokes or IM's as you wish, but give full attention to the faster swims.

Warmup on your own (1000-1500):

Main Set:

1 X 50 @ 45

2 X 50 @ 50

3 X 50 @ 55

4 X 50 @ 60

*1st 50 on each sendoff is at P200+2 or better, the following 50's are ez, so you get more rest as you go.

1 X 100 @ 1:30

2 X 100 @ 1:45

3 X 100 @ 2:00

*1st 100 on each sendoff is at cruise speed (see below), the 2nd fast 100 will be the toughest

1 X 150 @ 3:00

2 X 150 @ 3:00

*1st 150 on each sendoff is at cruise speed (see below)

1 X 200 at cruise speed

This is a little more speed than last Thursday, do it well, make sure you warmdown.

Cruise Speed Chart (from Paul Yetter, T2 Aquatics)

200 PR 100 Pace 125 Pace 150 Pace 200 Pace 300 Pace

1:35-1:39 51.5-53.5 1:06.0-1:08.0 1:21.0-123.5 1:48.5-1:151.5 2:49.0-2:53.0 1:40-1:44 54.0-56.0 1:09.0-1:11.0 1:24.0-1:26.5 1:53.5-1:56.5 2:55.0-2:59.0

1:45-1:49 56.5-58.5 1:12.0-1:14.0 127.0-1:29.5 1:58.5-2:01.5 3:01.5-3:05.5

1:50-1:54 59.0-1:01.0 1:15.0-1:17.0 1:31.5-1:34.0 2:03.5-2:06.5 3:10.0-3:14.0

1:55-1:59 1:01.5-1:03.5 1:18.5-1:20.5 1:35.5-1:38.0 2:08.5-2:11.5 3:19.5-3:23.5

2:00-2:04 1:04.0-1:06.0 1:21.5-1:23.5 1:39.0-1:41.5 2:13.5-2:16.5 3:25.0-3:29.0

2:05-2:09 1:06.5-1:08.5 1:24.5-1:26.5 1:42.5-1:45.0 2:18.5-2:21.5 3:32.5-3:36.5

2:10-2:14 1:09.0-1:11.0 1:27.5-1:29.5 1:46.0-1:48.5 2:23.5-2:26.5 3:38.0-3:43.0

2:15-2:19 1:11.5-1:13.5 1:30.5-1:32.5 1:49.5-1:52.0 2:28.5-2:31.5 3:45.5-3:52.5

Tuesday, May 21, 2013

Wednesday, May 22, 2013

Technique, Technique, Technique: This is a learn something new day, think how you move through the water. I have linked some good video's of some things you should be thinking about and they will also explain how to do the drills. The above picture is what I want you to be thinking about as you swim today. Today is freestyle, although we will rotate through other strokes in future weeks.

Warmup on your own (1000)

Part 1:

3 rounds of:

6 X 25 Body Position (Hand on Pullbuoy) as seen in this video. Alt. hand. in front by 25

2 X 75 swim @ :15R long stroke, work on keeping the hand still (no sculling)

*many swimmers don't keep the front arm still before the "pull" which adds unwanted resistance.

2 rounds of :

4 X 25 Body Roll as seen in this video

3 X 50 swim @ :15R work on using the hips and keeping the head in line

1 round of:

16 X 25

#1 - Side Kick, Hand on Pullbuoy

#2 - alternating Hand on Pullbuoy (think catchup stroke)

#3 - Body Roll

#4 - Swim

Part 2 (breath control):

3 rounds of 6 X 25 all no breath, not fast, relaxed!

Round 1 - 8 exhales at each wall

Round 2 - 6 exhales at each wall

Round 3 - 4 exhales at each wall

*scale back and do 10,8,6, or 12,10,8 if you need to.

Part 3 (turn drill)

8 turns doing "plant, Pause, pushoff" drill as seen in this video

*you can also do flip turns with this drill

4 turns at full speed including breakouts

I hope you learned something and did something better today!

Tuesday, May 21, 2013

This is a Kick Day. The 1st 3rd is meant to be an steady aerobic effort, followed by some stroke specific kicking, and finishing with a few big efforts. All the swimming is meant to be moderate at best.

Warmup on your own: (some ez kicking should be in store for part of it)

Part 1: short rest, steady effort!

3 X 25 @ 30 (stay under 20-22)

3 X 50 @ 50 (descend 1-3, to about 90%)

1 X 100 Swim @ 1:30

3 X 25 @ 30 (stay under 20-22)

3 X 75 @ 1:20 (descend 1-3, to about 90%)

1 X 100 Swim @ 1:30

3 X 25 @ 30 *stay under 20-22)

3 X 100 @ 1:40 (descend 1-3, to about 90%)

Part 2 (choose what fits your events best)

FL/BK: 5 X 100 @ 2:00? + 1 X 200 (set a standard of 15M, mid-pool, 8 kicks and maintain that off every wall on every swim. Take rest as needed, Swim can be stroke specific or just FR

BR: 8 X 25 double pullouts for distance @ 1:00? + 8 X 50 @ 1:00? eggbeater on first 25, BR kick 2nd 25

FR: 12 X 50 @ 1:00 (odd - 1st 25 *deep kick, 2nd 25 high tempo, even kick 12 1/2 on front, right, left, back with no board)

*deep kick is exaggerated depth of kick, low tempo, no splash with board

Part 3 (finish with a big effort, burn the legs out)

3 X 25 Kick @ 1:00 AO

1 X 50 Kick @ 1:00 AO

1 X 75 Kick @ 1:30 AO

1 X 100 Swim

*just do it once and do it well, try to double up, and triple up your kick times from 25-75, and then see what you have left for your last 100 swim. We are not doing it 10 times through, just do it the best you can today and do it well.

Sunday, May 19, 2013

Monday, May 20, 2013

Monday is an aerobic endurance day. See my first entry of this blog to look at the pattern for the week. This should be a very consistent day. Sendoff's should be short, but doable, effort should be solid, but able to maintain through the entire set. Just find your groove, and be consistent. This is also a good day to substitute today's workout with a run or bike or something else if you wish.

Warmup on your own (1000 yards):

*6 X 75 FR @ 1:00-10

8 X 25 Kick @ 30

4 X 125 FR @ 1:30-45

8 X 25 Kick underwater@ 45-60

*2 X 225 FR @ 3:00-15

8 X 25 Kick @ 30

4 X 125 FR @ 1:30-45

8 X 25 Kick underwater @ 45-60

*6 X 75 FR @ 1:00-10

*IM's do the 75's 50stroke/25FR and do best stroke for 1st round, do weak stroke for last 6 and do the 1st 225 IM doing 75 of best stroke, 2nd 225 do 75 of weak stroke. Keep the 125's FR and work hard.

*stroke - feel free to add stroke on 75's and 225's as much or as little as needed.

Thursday, May 16, 2013

Friday 5-17-13

Creative Speed Day: We want to work some very high end speed for short amounts of time today, or HVO's (High Velocity Overloads). These are the hardest workouts for coaches to trust their swimmers to perform because if not done correctly, and precisely there is not much getting accomplished.

SWIM FAST TODAY, NOT FAR

Warmup on your own (1000-1500)

3 rounds of 6 X 25 @ :45

EZ 100 between rounds

Round 1 w/ no equpment, streamline and sprint first 3-5 strokes off wall depending on stroke and length of streamline

Round 2 add fins, switch it into high gear on last 3-5 strokes depending on stroke into the wall

Round 3 fins and paddles Odd's done as round 1, even's done as round 2

*focus on tempo, body position, if you have a tempo trainer, use it, those 3-5 strokes need to look like you are racing, not just increased effort, there is a difference.

9 Minute Kick - last :15 of every 90 seconds is AO, see how close you can get to getting 25 yd/15sec.

200 to loosen your arms up.

3 X's 15M, 25, or 37 1/2 from dive (ez 25-50 between)

1 X's 25, 50 or 75 from dive

*choose distance to suit your events, but make it very fast

Warmdown, have a great weekend!

Thursday, 5/16

Threshold, active recovery

Warmup on your own: (1000-1500)

Today we want you to swim at some speeds that will put you in your uncomfortable zone, there should be a healthy dose of rest, and we want you to achieve the speeds in the pace chart below.

Main Set

8 X 50 @ 50

*descend down to cruise speed on the even's, Odd's EZ, use half of 100 Pace or faster

4 X 100 @ 1:45

descend 1-4: +9, +6, +3, cruise speed

5 X 200 @ 3:00/4:00 - #1 - Kick, #2 - Swim, #3 - cruise speed, #4 - Swim, #5 - Kick

#1,2,4,5 are moderate to ez

4 X 100 @ 1:45 (may choose different stroke)

descend 1-4: +9, +6, +3, cruise speed

8 X 50 @ 1:00

Odd - EZ

Even - Cruise Speed (half of 100 cruise speed or faster)

Pace Chart:(credit to T2 Aquatic Club for Pace Chart