Calvin College Summer Workouts: May 2014

Friday, May 30, 2014

Warmup: 400choice-300pull-200kick-4 X 25 variable sprints

Main Set:

3 X 200-300-400 @ 5:00

*Best Effort, Go For it!

Notes: Short and sweet, great Friday challenge set! Add to the warmup if you need to, make sure you are ready to go. Also make sure you do a good warmdown. Choose your distance from 200-400, the sendoff stays the same no matter what. 15 minutes and you are done! Make it count, Be Fast, Be Tough! Finish the week with a great effort. Remember Swimming Fast is much different than swimming Far.

Thursday, May 29, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K @ 50

Main Set

1:00 Vert. Kick + 50 Kick for time/50 EZ

2:00 Kick + 75 Kick for time/75EZ

3:00 Kick + 100 Kick for time/100EZ

4:00 Kick @ 150 Kick for time/150EZ

3:00 Kick @ 100 Kick for time/100EZ

2:00 Kick @ 75 Kick for time/75EZ

1:00 Vert. Kick + 50 kick for time/50EZ

Notes: The 1:00 Kicks are Vertical, hands on shoulders, body position at attention, no bending at the waste. The 2:00-4:00 kicks are straight kicking holding strong effort, use tempo trainer, pace or HR to keep yourself accountable, or add shoes if you want some strength. After the 1:00-4:00 Kick, kick ez to the nearest wall and go right into a timed kick, followed by an ez swim of the same distance.

Wednesday, May 28, 2014

Fast-EZ

Warmup: 400 + 4 X 100 alt. K/S, D/S, + 4 X 50 variable sprints

Main Set:

4 rounds of 6 X 75 @ 1:20 as follows

#1 - 1st 25 Fast

#2 - 2nd 25 Fast

#3 - 3rd 25 Fast

#4 - 1st 50 Fast

#5 - last 50 Fast

#6 - 75 Fast

Notes: Fast means best effort, go for it, when it is not fast, you can assume you can go as slow as you need to as long as you don't get sloppy. Do first and last rounds FR, do the 2nd round stroke, do the 3rd round kick. You may add/subtract equipment as you feel necessary, BE FAST!! Finally feel free to do an EZ 200+ between rounds.

Tuesday, May 27, 2014

Monday, May 27, 2014

Tuesday, May 27, 2014

Aerobic Endurance

Warmup: 400choice-300pull-200kick-100IM

Main Set:

500-400-300-200-100 Pull @ :30 Rest between swims

400-300-200-100 alt. 50K/50S @ :30Rest between swims

300-200-100 all IM @ :30Rest between swims

200-100 Kick @ :30Rest between kicks

100 finish with a bang!

Notes: Swim with purpose, stay consistent, steady, strong, not lazy, no more than :30 seconds rest or less through entire workout!

Friday, May 23, 2014

Challenge Day!

Warmup

400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set

Compete as many reps/lengths as possible in 20 minutes:

50 Swim (2 lengths/reps)

4 Burpees (chest has to touch floor + feet have to leave ground)

150 Swim (6 lengths/reps)

8 Streamline jumps (both hands have to touch ground before each jump, jump as high as possible in streamline position)

Notes: This is a crossfit style workout. Each round has 20 reps if you count one length as 1 rep, see how many rounds you can complete in 20 minutes. It is done in 20 minutes no matter what, how many reps can you get?

Thursday, May 22, 2014

Aerobic Endurance

Warmup

400choice-300pull-200Kick-100IM

Main Set

1 X 300 @ 4:30

1 X 325 @ 4:30

1 X 350 @ 4:30

1 X 375 @ 4:30

1 X 400 @ 4:30

*repeat 400 and go back down

Notes: This will pack some volume into the 45 minutes, stay strong at the front and back of the set when the rest is on your side and stick with it through the middle when the rest is less. You may adjust the interval depending on your fitness level and this would be a good set to do IM as well. I would suggest doing it FRIM where you do the first 300 as FR-BK-BR by 100, and the last 25-100 will be FR. That would ensure that your FL doesn't get messy.

Wednesday, May 21, 2014

Legs!

Warmup: 400 + 12 X 50 @ 50 alt. K/S, S/K

Main Set

1:00 Kick (45 Fast - 15 EZ)

2:00 Kick (90 Fast - 30 EZ)

3:00 Kick (2:15 Fast - 45 EZ)

4:00 Kick (3:00 Fast - 60 EZ)

12 X 25- 50 - 75 @ 60 (choose what apply's to your event list)

25's - underwater - best avg., may use fins

50's - 25 swim + 25 underwater

75's - alt. 50K/25S, w/ 25S/50K, if you can't make interval, chance it to 25K/50S

4:00 Kick (3:00 Fast - 60 EZ)

3:00 Kick (2:15 Fast - 45 EZ)

2:00 Kick (90 Fast - 30 EZ)

1:00 Kick (45 Fast -15 EZ)

Notes: On the 1:00-4:00 Kicks, keep track of how far you get! Try to double-triple-quadruple the distance. For the EZ, feel free to do a U-turn to get back to the wall so you can leave on time. For the middle part of the set, choose the 12:00 that will work what you need to work. The 25's are pure speed, the 50's are a little more of a lung buster, while the 75's are meant to be a little more endurance. Go straight through the set to get 32 minutes of legs!

Tuesday, May 20, 2014

Fast-EZ Swimming

Warmup: 400 + 4 X 100 K/S, D/S + 4 X 50 variable sprints

Main Set

4 X 25 @ 30 Fast

1 X 100 EZ @ 1:45

4 X 50 @ 45 Fast

1 X 200 EZ @ 3:30

4 X 75 @ 1:00 Fast

1 X 300 EZ @ 5:00

4 X 75 @ 1:00 Fast

1 X 200 EZ @ 3:30

4 X 50 @ 45 Fast

1 X 100 EZ @ 1:45

4 X 25 @ 30 Fast

Warmdown

Notes: just about a quarter mile of really good swimming. You are welcome to change the fast swims to kick or stroke, but keep the same pattern.

Friday, May 16, 2014

Challenge Day

Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable spring

Main Set

10 X 100 @ :30R best effort, go for fastest 1000 time possible

Notes: This is a little different strategy than most sets in that sendoff is not fixed at 1:10-20-30 while you try to hold the same time. I want you to take exactly :30 rest after each 100, so if you come in on the :06, you will leave on the :36, and so on. Go for your total 1000 time, so you will subract 4.5 minutes off the total time to get your swimming time. This is a great 15 minute challenge to end the week! Make it count!

Thursday, May 15, 2014

Aerobic Endurance

Warmup: 400choice-300pull-200kick-4 X 25 Variable sprints

Main Set

4 X 100 FR @ 1:30

5 X 100 @ 1:25

3 X 100 @ 1:40

6 X 100 @ 1:20

2 X 100 @ 1:45

7 X 100 @ 1:15

1 X 100 @ 2:00

8 X 100 @ 1:10

Notes: This is a good 40-45 minutes of work where you should aim to hold the same pace, while the rest interval gets faster and slower. Adjust the starting interval if need be, but follow the same pattern!

Wednesday, May 14, 2014

Kick Set

Warmup: 200 + 12 X 50 alt. K/S, S/K @ 55

Main Set:

3 X 100 Kick @ 1:30 or fastest interval

1 X 300 Kick @ 5:00

3 X 100 K/S @ 1:15

4 X 50 Kick @ 40 or fastest interval, no board

1 X 200 Kick @ 3:30

4 X 50 Kick/S @ 45 no board, underwater on 1st 25

4 X 25 Kick @ 30 best avg.

1 X 100 Kick @ 1:45

4 X 25 sprint swim @ 45 with emphasis on kick outs

Notes: each round starts off with a fast interval, followed by a little endurance an a little slower interval, although it should keep you honest, then finish with some fast kick/swim

Tuesday, May 13, 2014

Fast-EZ

Warmup: 400choice-300pull-200kick-4 X 25 variable sprints

Main Set

4 rounds of 6 X 75 @ 1:20

Follow this pattern:

#1 - 1st 25 FAST!

#2 - 2nd 25 FAST!

#3 -3rd 25 FAST!

#4 - 1st 50 FAST!

#5 - last 50 FAST!

#6 - 75 FAST!

Take 100-200 EZ between rounds:

Notes: Know how fast you are swimming feel free to stop for :05 or less to leave on an even number so you can get times. Feel free to mix in kick and stroke, but stay the same during each round.

Monday, May 12, 2014

Aerobic Endurance

Warmup: 400 + 4 X 100 K/S, D/S, 4 X 50 variable sprints

Main Set:

3 rounds of:

3 X 25 @ 30

2 X 75 @ 60

1 X 125 @ 1:30

1 X 200 @ 3:00

2 rounds of:

3 X 25 @ 30

2 X 75 @ 60

1 X 125 @ 1:30

1 X 200 @ 3:00

1 round of:

3 X 25 @ 30

2 X 75 @ 60

1 X 125 @ 1:30

Notes: keep the effort and speed strong steady throughout, while the 200 is meant to be able to catch your breath a little, you still go straight through the entire set. Feel free to mix in strokes.

Friday, May 9, 2014

Challenge Day

Warmup: 400 + 4 X 100 alt. K/S, D/S, 4 X 50 variable Sprints

Main Set:

15 X 25-75 @ 1:00 Best Avg.

Notes: Great 15 minute challenge on a Friday afternoon. 15 Minutes of your best. Choose 25, 50, or 75's, depending on what you choose, will determine the energy system being used. Any route you take is good and very valuable!

Thursday, May 8, 2014

Aerobic Endurance

Warmup: 400choice-300pull-200Kick-100IM

Main Set:

3 rounds of:

1 X 50 + 1 X 100 + 1 X 150 @ 40/1:20/2:00

1 X 400 Kick @ 7

2 rounds of:

1 X 50 + 1 X 100 + 1 X 150 @ 40/120/2:00

1 X 200 Kick @ 4

1 round of:

1 X 50 + 1 X 100 + 1 X 150 @ 40/120/2:00

1 X 100 Kick

Notes: Consistent, hard work throughout, adjust strokes and sendoff's to fit event lineup. Rest has to be short to work on endurance.

Wednesday, May 7, 2014

Legs

Warmup: 200 + 12 X 50 alt. K/S, S/K @ 55

Main Set

900 K/S w/ fins

50 K - 50 S

100 K - 50 S

150 K - 50 S

100 K - 50 S

50 K - 50 S

*Kick is on back or side, swim is with 6 beat kick

6 X 150 K/S @ short rest interval

*50K/100S or alt/ 100K/50S w/ 50S/100K

9 Minute Kick As follows:

:10 Fast - :50 EZ

:20 Fast - :40 EZ

:40 Fast - :20 EZ

Notes: 1st two sections should be done with steady, consistent hard work. The last 9 minutes should be very fast. Start with :10 seconds and extend yor speed to :20 and :40 seconds. Recommendation for BR on this set, is to do eggbeater as most BR kickers don't get the HR up.

Tuesday, May 6, 2014

Fast-EZ

Warmup: 400choice-300pull-200Kick-100IM

Main Set

24 X 100 @ 1:45-2:00

Even - all EZ

Odd as follows:

#1 - fast through 33 Meters

#3 - fast through 66 Meters

#5 - Fast

Notes: Our pool is set up in Long Course this week, so if you are following along from a 25 yard pool, adjust the progression to 50-75-100 or something along those lines.

* swimming fast has to be incorporated in your weekly plan. Rest and Recovery are an essential part of this workout. Remember Swimming Fast is much different than swimming Far!

Monday, May 5, 2014

Aerobic Endurance

Warmup: 400 choice, 4 X 100 alt. K/S, D/S, 4 X 50 variable sprints

Main Set

3 X 50 @ :40...

3 X 150 @ 1:50...

3 X 250 @ 3:00...

2 X 50

2 X 150

2 X 250

1 X 50

1 X 150

1 X 250

Notes: Remember the key to building aerobic endurance is sustained effort, short rest. If you make the sendoff's too fast, you get outside the aerobic zone, if there is too much rest and stops, your HR will drop and you will not receive the desired results. Feel free to add a stroke pattern that works for your event list, or a Kick/Swim pattern that fits, but keep the effort strong, and the rest low.

Friday, May 2, 2014

Challenge Day

Warmup: 300choice, 300 FR (K/D/S), 300 pull, 300 IM (K/D/S), 12 X 25 variable sprints

Main Set

5 X 50-300 @ 4:00

Notes: 5 Great swims today! Everything is on 4:00 no matter what distance or stroke you choose. Make it the best 20 minutes of the week!

Thursday, May 1, 2014

Aerobic Endurance

Warmup

400choice-300pull-200kick-100IM

Main Set

55 X 50's done as follows:

10 FR @ 50

9 Kick/swim @ 50

8 FR @ 45

7 Stroke @ 55

6 FR @ 40

5 scull/swim @ 60

4 FR @ 35

3 FL - BK - BR @ 65

2 FR @ 30

1 EZ

Notes: No stopping, swim strong throughout, don't start off lazy just because the rest is in your favor. Use the rest to maintain strong swimming, not to swim slow. Be smart down the stretch to make the sendoff's.