Calvin College Summer Workouts: June 2014

Monday, June 30, 2014

Aerobic Endurance

Sorry for no workouts last week, it was camp week, and we are a little busy.

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

Main Set:

4 X 100 @ 1:30

1 X 300 Kick @ 4:30

1 X 100 EZ @ 2:00

4 X 100 @ 1:20

2 X 150 Kick @ 2:30

1 X 100 EZ @ 2:00

4 X 100 @ 1:15

3 X 100 Kick @ 1:40

1 X 100 EZ

4 X 100 @ 1:10

6 X 50 Kick @ 50

Warmdown

Notes: the 400 are meant to be swum with the same strong effort throughout, for example holding 1:00-1:05 no matter what the sendoff, obviously it will become harder as the rest goes away. Go directly into 300 yards of kicking, maintain a strong effort and make the intervals on the kicks, you get an ez 100 after each kick!

Wednesday, June 18, 2014

Legs!

Main Set

400 + 12 X 50 alt. K/S, S/K

Main Set

5 X 100 Kick @ 2:00

*1st 25 All Out

12 X 75 @ 60 w/ fins & paddles

25 - Head up Kick, use paddles as kick board, 25 FL kick on BK, 25 6 beat kick

5 X 100 Kick @ 2:00

1st 50 All Out

12 X 75 @ ? w/ fins & paddles

Odd - 25 K/10, 25 K/8, 25 K/6

Even - 25 Kick + 25 FAST w/ 15M underwater, 25 EZ

5 X 100 Kick @ 2:00

*1st 75 All Out

Notes: Good Mix of some 25's - 75's fast kick w/ or w/o a board & some fin and paddle work.

Tuesday, June 17, 2014

Tuesday, Junde 17, 2014

Fast - EZ

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

Main Set:

9 X 300

3 @ 4:00 (sprint 1st 25 of every 100)

3 @ 5:00 (sprint 1st 50 of every 100)

3 @ 6:00

#1 - 100 Fast, 200 EZ

#2 - 150 Fast, 150 EZ

#3 - 200 Fast, 100 EZ

Notes: Don't just try harder on the Fast swimming, be FAST! On the EZ, keep stroke together, the best know how to swim slow very well. Finally, KNOW how fast you are swimming!

Monday, June 16, 2014

Aerobic Endurance

Warmup

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

Main Set

1 X 100 Kick @ 1:45

8 X 100 (2 @ 1:30, 2 @ 1:20, 2 @ 1:15, 2 @ 1:10)

2 X 100 Kick @ 1:45

6 X 100 @ 1:30 descend 1-3, 4-6

3 X 100 Kick @ 1:45

4 X 100 (1 @ 1:20, 1 @ 1:15, 1 @ 1:10, 1 @ 1:05)

4 X 100 Kick @ 1:45

2 X 100 @ 1:30 descend by 25

5 X 100 Kick @ 1:45

Notes: Adjust sendoff's as needed so that the rest in no longer than :15 seconds on any part of the set. Effort should be steady and consistant throughout the set, although there are a couple factors that will put some stress on you in different ways. On the rounds of 8 and 4 X 100's, the sendoff will challenge you and give you less rest. On the rounds of 6 and 2 X 100's, the speed should get faster. All the 100's kick should be done very well with good effort.

Friday, June 13, 2014

Challenge

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

Main Set:

12 X 75 @ 1:00 Rest

*as fast as you can - take exactly 60 seconds rest, keep track of total time.

Notes: Choose your stroke, keep it the same throughout. Best effort, take exaclty 60 seconds between efforts no matter what. For example, you come in on the 48, you leave on the 48. when finished you will subtract 11 minutes to get your total swim time. Typical Friday, main set takes less than 20 minutes, make it count!

Thursday, June 12, 2014

Aerobic Endurance

Warmup: 400choice, 300 pull, 200Kick, 4 X 25 Variable Sprints

Main Set:

4 X 300 FRIM @ 4:00.....

6 X 150 S-K-S @ 2:00......

8 X 100 FR @ 1:10...... (FL/FR for IM)

Notes: Very efficient set, work hard for 40-45 minutes, low rest, adjust sendoff's as needed, but rest should stay under :15 seconds, so the HR stays up there. Sustained effort throughout. FRIM = IM with FR in place of FL.

Wednesday, June 11, 2014

Legs

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

Main Set

24 X 150 as follows:

6 Kick @ 2:30....

6 100K/50S @ 2:15....

6 50K/100S @ 2:00....

6 Swim @ 1:45

Notes: This is the not a very complicated set, especially if you compare it to most Wednesday's. Today is about a nice long, sustained effort with the legs as you transition into more swimming as the set moves along.

Tuesday, June 10, 2014

Fast-EZ

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

Main Set

4 Rounds:

6 X 25 @ 30
Odd - Fast , Even - EZ

4 X 50 @ 60

Odd - Fast, Even - EZ

2 X 75 @ 1:30

Odd - Fast, Even - EZ

Distance - same concept except 2 rounds with 100's, 200's, 300's

Notes: Pretty simple set, 40 minutes of fast-ez swimming, what makes this set work is the value you put on speed, tempo, body position, and if you are swimming short course, WALLS! Training is much different than trying hard

Monday, June 9, 2014

Aerobic Endurance

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

Main Set

3 X 100 @ 1:10.....

2 X 200 @ 2:20....

1 X 300 @ 3:30......

200 EZ @ 3:00

200 Kick @ 4:00

200 EZ @ 3:00

3 X 75 @ 1:00

2 X 150 @ 1:50...

1 X 225 @ 2:30...

100 EZ @ 1:30

100 Kick @ 2:00

100 EZ @ 1:30

3 X 50 @ 40

2 X 100 @ 1:10...

1 X 150 @ 1:50

Warmdown

Notes: the rounds of 3-2-1 are meant to start off strong with shorter distances, and then extend the effort as the distance extends. the 1st 100's, 75's, 50's should be swum at the same speed regardless of how long the swim is. For example, the first 100 of the 300 should be swum at the same speed as the 3 X 100. Don't start slower just because it is a longer swim.

You may swim this IM, but I would encourage you to swim FRIM's unless your fitness level is high enough that you can swim the FL without hurting the rest of the IM

Friday, June 6, 2014

Challenge Day

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

Main Set

3 rounds:

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

200 EZ

2 Rounds:

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

200 EZ

1 Round

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

Warmdown

Notes: This is one of my favorite fast swimming sets. You will accumulate 900 yards of very fast swimming and very high HR's. When you do the rounds of 2 & 3, you go right into the 2nd and 3rd rounds. The idea is to start off fast with the 25, and maintain the speed through the 50 & 75. As is the norm on Friday, make it count, and Be Fast!

Thursday, June 5, 2014

Aerobic Endurance

Warmup:

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

Main Set

10 X 75 Kick @ 1:20

5 X 100 Swim @ 1:20

8 X 75 K/S @ 1:15 (alt. 50K/25S, 25S/50K)

4 X 100 @ 1:15

6 X 75 K/S @ 1:10 (25K/50S)

3 X 100 @ 1:10

4 X 75 FL-BK-BR @ 1:05

2 X 100 FR @ 1:05

2 X 75 FR @ 1:00

1 X 100 under 1:00

Notes: This is about a 50 minute effort, the rest is more available at the beginning of the set, but don't start off lazy and "save" up for the end. Start off strong and maintain as the set moves along and the rest becomes less. Make sure you know what the pattern is so you don't have to stop for 2 minutes to figure it out. You need to keep the HR in right zone the entire 50 minutes.

Wednesday, June 4, 2014

*sorry for not posting Mon-Tues, I was out of town.

Legs!!

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

Main Set:

3 X 200 Kick @ 3:30

2 X 200 Kick no board @ 4:00 (alt. 25 underwater/25 on BK)

1 X 200 Kick for time @ 3:00

1 X 200 EZ @ 4:00

3 X 100 Kick @ 1:40

2 X 100 Kick no board @ 2:00 (alt. 25 underwater/25 on BK)

1 X 100 Kick for Time @ 1:30

1 X 100 EZ @ 2:00

3 X 50 Kick @ 50

2 X 50 Kick no board @ 60 (25 underwater/25 on BK)

1 X 50 Kick for Time

50 EZ

Notes: The 1st 3 reps of 200's, 100's and 50's are meant to be done really strong, with short rest, so adjust sendoff as needed, the 2 reps of 200's, 100's and 50's have some underwater kicking and I have given you some more rest to accomodate the oxygen debt, and the last 200, 100, and 50 are meant to be very quick!