Calvin College Summer Workouts: June 2013

Friday, June 28, 2013

High Velocity Day: Swimming very fast is small chunks.

Warmup on your own (1000-1500):

12 X 25 @ 45 (sprint to 15M)

200 EZ

8 X 25 Kick against a cord AO to :10 seconds

200 EZ

8 X 25 from mid pool, sprint 5 strokes in out of turns. Race turns are very different than workout turns

200 EZ

12 X 25 @ 45 w/ fins and Paddles build to 12 1/2, the finish at full speed

40 total high velocity effort

Warmdown

Thursday, June 27, 2013

Threshold/Quality Swimming Today: Rest is on your side, but you have to keep up the effort.

Warmup on your own (1000-1500)

T-shirt set: we do this fairly often and find that it gives a little resistance, but the swimmer is still able to maintain fast swimming and tempo.

8 X 50 @ 2:00 wearing t-shirt, goal is to be within P200+1

200 EZ

2 X 100 @ 2:00 no shirt, do first 100 from dive, keep 2nd 100 within :03 seconds of first, get as close to best 200 time as possible

200 EZ

8 X 25 @ :30 FR/FL/BK under 13-15, pick a number that is closest to P200 and stay under,

* BR sub 15-17

200 EZ

by the end of the workout you will accumulate 800 yards of very solid swimming

Wednesday, June 26, 2013

Wednesday, June 16, 2013

Techinque Day: Today should be our driving range day, driven by getting faster by doing things better, not farther.

Warmup on your own (1000-1500):

Freestyle Drills:

2 rounds:

4 X 25 Balance Drill: start away from wall, head down, pull bellybutton up to spine, take 4-6 strokes, keeping head down or with snorkel, keep head down, each stroke counts, good shoulder and hip rotation.

6 X 50 @ as much time as you need. Work on the 3 different ways to swim freestyle. 1st 25 swim hip driven free style, 4-6 strokes of shoulder driven freestyle, take a few ez strokes and then go to body driven freestyle.

3 X 100 @ as much time as you need. see if you can execute swimming 3 strokes shoulder driven free in/out of every wall, hip driven through the middle of each length, and the finish with body driven. It is not all out, do it right.

Starts (nobody ever practices starts enough, but when you get to the "big meet" everyone always wishes they could start better, not swim further):

do as many rounds in 10-15 minutes as you can, but not in a rush.

1. Leaning or Kneeling Dive, execute no splash entry, extend streamline as far as you can across pool. Do not reach hands out past the head. To many over reach on the dive and leave themselves too horizontal to get through a small hole on the entry, bring the head down to the arms instead

2. Running Start, learn to get in the water clean and fast, and control your body position.

3. Competitive Start

Tuesday, June 25, 2013

Kick Day:

Warmup on your own (1000-1500):

1 X 100 Kick All Out

1 X 6:00 Kick: Alt. :30strong/:30 deep kick (exaggerate the depth of kick slow legs, no splash)

*keep track of distance and know how far you get in :30

2 X 50 Kick All Out @ 1:00

1 X 6:00 Kick: Alt. 1:00strong/1:00 deep kick

*keep track of distance and know how far you get in 1:00

4 X 25 Kick All Out @ 1:00

1 X 6:00 Kick 2:00 strong/1:00 deep Kick

*keep track of distance and know how far you get in 2:00

*Try to double up distance as you kick from :30 up to 2:00

200 loosen

1 X 100 fast, emphasize legs, make good decisions off walls, and do it right the first time.

Monday, June 24, 2013

Aerobic Endurance: Consistent Effort, control the speed (fast and slow), make a sendoff here and there, limit the rest.

Warmup on your own: (1000-1500)

3 X 100 FR @ 1:10-20 (#3 has to be fastest)

6 X 75 Kick @ 1:15-30 (even's 5 sec faster than odd's)

3 X 100 IM/stroke @ 1:20-30 (#3 has to be fastest)

9 X 100 Pull @ 1:15-30 (drop buoy on 2nd 50 of 3-6-9 and add 6 beat kick)

3 X 100 IM/stroke @ 1:20-30 (#3 has to be fastest)

6 X 75 Kick @ 1:15-30 (even's 5 sec faster than odd's)

3 X 100 FR @ 1:10-20 (#3 has to be fastest)

Warmdown

Friday, June 21, 2013

High Velocity in small Chunks!

Warmup on your own (1000-1500):

8 X 25 w/ stretch cord or power rack @ 1:00 sprint 1st 8 strokes for FR/BK, 1st 4 for BR/FL, don't go all the way across.

200 Loosen

8 X 25 Kick @ 1:00+ AO against vertical board for first 10 seconds

200 Loosen

8 X 25 from mid pool @ 1:00 get in ready position, AO from first stroke (water polo style), and finish to the wall, swim ez back to mid pool.

200 Loosen

8 X 50 @ ? do shooter from the bottom, take :05, then take that effort horizontal and go from wall, maintain speed through 3-5 strokes and swim ez the remaining 50

200 Loosen

8 X 25 with fins @ 1:00 sprint 1st 10 seconds off each wall (can u make it 25 yards?)

200 loosen

Total 40 High Velocity Swims that last :10 or less, swim at top speed or faster in small chunks!

Thursday, June 20, 2013

Threshold/Fast-EZ - or however you want to describe it today. Today is to cater a little more to my distance friends, although a sprinter needs some yards every once in a while too!

Warmup on your own (1000-1500):

1 X 500 (sprint every 5th)

1 X 400 (sprint every 4th)

1 X 300 (sprint every 3rd)

1 X 200 (sprint every other)

1 X 100 what do you got!

*rest should be :30 seconds between swims, try to be in control of your fast swims AND your ez swims, don't fall apart on the ez swimming.

6 X 150 @ 2:30 Pull

100 strong, breathing 5's + :10R + 50 paddles only, w/ 6 beat kick

Finish with 3 rounds of:

1 X 25 @ 1:00

1 X 50 @ 1:00

1 X 75 @ 1:00

100 EZ

*try to double and triple up your 25 times!

*do one round FR, one round Kick, one round stroke

Warmdown

Tuesday, June 18, 2013

I apologize for not posting a Monday workout, I am in the middle of swim camps here at Calvin and just completely forgot. I hope you can forgive me.

Legs Today!

Warmup on your own (1000-1500):

Endurance Ladder Kick/Swim set

50 Kick - 100 Swim

75 Kick - 100 Swim

100 Kick - 100 Swim

75 Kick - 100 Swim

50 Kick - 100 Swim

*effort on the Kick should be solid, swim, think long strokes, minimize resistance, quiet swimming.

8 X 25 Kick @ 1:00 very Fast

6 X 50 @ 1:00 (1st 25 Kick very fast, no board, 2nd 25 EZ swim)

4 X 75 Kick @ 1:30 (25 head up free kick, 25 fly kick on back, sprint 1st 12 1/2 of last 25 your stroke)

2 X 100 @ 2:00 Rest, go for it, first normal, 2nd with fins.

Friday, June 14, 2013

High Velocity Today: Short Chunks of very high speed and don't forget quality.

Warmup on your own (1000-1500):

40 X 50 @ 1:00 or so

#1 - sprint 1st 15M from dive

#3 - sprint 1st 25 from dive

#5 - build last 25 (last 10 yards at race speed)

#7 - sprint last 25

EVENS - all ez, long strongs

feel free to change up stroke, kick, add/subtract equipment as desired

Warmdown

Thursday, June 13, 2013

Quality Swimming/Threshold: Hold yourself accountable to some standards, put yourself in your uncomfortable zone. The rest shouldn't be the hard part, it should be your effort.

Warmup on your own (1000-1500):

2 rounds, do one FR, one stroke, do it right the first time:

1 X 100 @ 1:30 Fast, use charts below

1 X 200 EZ @ 4:00

1 X 150 @ 2:15 Fast, use charts below

1 X 150 EZ @ 3:00

1 X 200 @ 3:00 Fast, use charts below

1 X 100 EZ

Warmdown:

Pace Charts:

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

Wednesday, June 12, 2013

Technique: Backstroke

Warmup on your own (1000):

Here are some good video's to use for drills and start demonstrations:

Video 1

Video 2

Video 3

16 X 25 Kick @ ?

#1-underwater

#2 - streamline at surface

#3 - roller coaster (see first video)

#4 - arms at 90 degree, straight to ceiling

12 X 75 @ ? Odd's drill, even build by tempo

25 double arm back

25 3 right/3left

25 2 right/2left

5 X 100 @ 1:00R

Kick 4-6-8-10 off each wall

10 starts, I have linked a great video of the starts.

I always talk about leaving the legs alone until the hips get to the top and then pushing off with the legs.

Tuesday, June 11, 2013

Legs Today!

Warmup on your own (1000-1500):

3 rounds of 12 minute Kick sets as follows:

Round 1: 12 Minute Kick/Swim going 25 kick w/ board, 25 kick on back, 25 swim, do as many rounds as you can in 12 minutes.

200 EZ

Round 2: 12 minutes vertical kick with 10lb. dumbell or diving brick going 4 minutes with dumbell under chin w/ fly kick, middle 4 minutes do 1 shooter off bottom every 15 seconds (BR - do egg beater with hands dumbell over head, last 4 minutes, build kick tempo from ez, 80-90-100% every 15 seconds each minute.

200 EZ

Round 3: 8 X 100 Kick @ 1:30 adjust as necessary, but I'd rather have you accumulate 800 yards at sub 1:30 pace than just make the interval slower and kick slower, for example, take more rest, but each 100 has to be under 1:30, or 50's under 45 or 25's under 22.

Warmdown

Monday, June 10, 2013

Aerobic Endurance: Nice Solid Effort from start to finish, limit the rest, no swim should be a deal breaker, stay in the zone. For those that think that you need to accumulate the time and yards, here is a good read for you. A short, sharp practice done at a world class effort can be way better than 4 hours of boring, less than enthusiastic hours a day.

Warmup on your own (1000): if done with out breaks, the set will take 45 minutes or less

1 X 100 FR @ 1:10-15

2 X 100 Kick @ 1:30-45

3 X 100 stroke/IM @ 1:30-45

4 X 100 FR @ 1:10-15

2 X 50 FR @ 40

4 X 50 Kick @ 45-50

6 X 50 stroke/IMO @ 45/50

8 X 50 FR @ 40

1 X 100 FR @ 1:10-15

2 X 100 Kick @ 1:30-45

3 X 100 Stroke/IM @ 1:30-45

4 X 100 FR @ 1:10-15

Friday, June 7, 2013

Speed! We want to accumlate around 40 HVO's (High Velocity Overloads) today, which are short 5-10 second burst of speed. So again, you will look like your championship self for small chunks.

Warmup on your own: (1000-1500)

8 X 25 no equipment @ 1:00 (streamline & 1st 2-4 strokes are AO)

200 with right paddle, left fin

8 X 50 w/ fins @ 1:00+ sendoff shouldn't be issue (build last 25 so last 10 yards, 3-6 strokes are AO)

200 with left paddle, right fin

8 X 75 @ ? do first turn for form, do 2nd turn at race pace, including 3 strokes in/out, go in/out of turn square, not at an angle, or circle swim mode

8 X 100 w/ fins + paddles @ ? (1st 15M at race speed/tempo + :10R + 50 6 beat kick + :10R + build last 25 to big finish, last 10 yards or :05 seconds at race speeds and tempo's

8 X 25 with resistance @ 1:00 12 1/2 (5-10 sec efforts against resistence, i.e., schute, cordz, vertical kick board, bucket, power rack

Warmdown

Thursday, June 6, 2013

Quality Swim Day: Today is going to revolve around 3 10 minute efforts, I want you to do one FR, one stroke or IM, and one Kick. Hold yourself accountable for how fast your are swimming, use the chart below. These efforts don't last forever, don't wimp out:)

Warmup on your own: (1000-1500)

Round 1:

12 X 50 FR with 1 @ 30/35, 2 @ 40, 3 @ 50

*hold best average all the way through, hold yourself accountable, use 100 pace below minus 1-2 seconds as goal.

200-500 loosen

Round 2:

5 X 100 stroke/IM @ 2:00 see what you can hold, use chart below

200-500 loosen

Round 3:

10 X 50 Kick @ 1:00 see what you can hold

Warmdown

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

Wednesday, June 5, 2013

Wedneseday, June 5, 2013

Technique: FLY Today! I have chosen this video as it's hard not to use the best butterfly-er in the world to demonstrate his stroke. This is probably a classic video from Michael Phelps and Coach Bowman that will take you through a great build of the butterfly stroke.

Warmup on your own (1000 yards):

You may add or subtract fins at any point during this drill progression.

5-10 X 100 Kick @ 30R (25 on left side, 25 on right side, 25 on back hands extended, 25 on back with hands at side) *all these are seen in the video.

10 Shooters with your own body weight

10 Shooters with a weight bell or dumbell

*try to get 2-3 kicks at the peak of the shooter

8-12 X 75 drill progression: feel free to use any combination from the video, I would choose this:

Odd's - 25 single arm (half straight, half bent), 25 3's, 25 2 right/2left

Even's - 25 single/double, 25 triple kick, 25 swim

*pay attention to the timing of the kicks, there is a kick when the hands enter the water, and a big kick when hands exit the water.

16 X 25 streamline underwater @ 1:00R

#1 - distance per kick, as few kicks as possible

#2 - small, fast kicks, high tempo

#3 - somewhere in the middle, stay relaxed, not all out

#4 - all out, go for time.

Warmdown

Tuesday, June 4, 2013

Legs! The fast kicks are mixed in with the set, so you will have to manage your energy wisely, and plan accordingly when to use your best efforts. Otherwise, keep moving through the set, no long changeovers between lines.

Warmup on your own: (1000-1500)

1 X 100 Kick AO @ 2:00 (get going right off the bat)

8 X 75 w/ fins and paddles @ 1:00 (25 head up Kick, use paddles as kick board, 25 FL on BK, 25 6 beat kick)

8 X 25 @ 1:00 (FL/BK, do streamlines add :30 to rest if need it, important to go all the way underwater, BR do double pullouts for distance, FR do Kick with Board)

4 X 150 S/K/S @ 2:15-30

8 X 25 @ :30 main stroke, hold best average, should add up to fastest 200 Kick or better

8 X 75 w/ fins and paddles @ 1:00 (same as above, or go 4-6-8 kicks off each 25)

1 X 100 Kick AO, see if you can better your first time

Warmdown