Calvin College Summer Workouts: August 2014

Friday, August 29, 2014

Challenge Day

Warmup: 400 + 4 X 100 alt. k/s, d/s + 4 X 50 variable sprints

Main Set

10 X 100 @ 60 as fast as possible

Notes: Goal is to swim your best 1000 yards of the week, take exactly 60 seconds between each 100, for example, you come in on the :04, you will leave on the next :04. Subtract 9 minutes from your total time and you will have your swimming time. Use a great 20 minute effort to finish out the week.

Thursday, August 28, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 Kick + 100IM

Main Set:

10 X 250

#1 - 3 = kick middle 50, 2nd 100 is :05 faster than first @ 3:30-4

#4-7 = IM as 25FL-50BK-75BR-100FR @ 3:30-4

#8-10 = FR swim strong @ 3:00-3:30

Notes: strong, consistent, not many directions, follow the instructions and keep rest to :20 sec at most.

Wednesday, August 27, 2014

Legs

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

Main Set

3 X 100 @ 1:30 (1st 25 underwater)

3 X 50 @ 50 (1st 25 underwater)

3 X 25 @ 45 (underwater)

25 minute kick as follows:

1:00 - deep Kick, no splash

2:00 - Vertical Board every other :15

3:00 - Shooters from bottom (3 every :20 seconds)

4:00 - Kick for distance, strong, steady, no buddy kicking

5:00 Fast EZ (2 X 10F/20E, 3 X 20F/20E, 1 X 40F/20EZ, 1 X 60F)

*then returen back to the 4-3-2-1 and follow same directions

3 X 25 @ 45 (underwater)

3 X 50 @ 50 (1st 25 underwater)

3 X 100 @ 1:30 1st 25 underwater)

Notes: work on underwater kicking on the first and last sets. The middle set is a straight 25 minutes with no breaks. Follow the instructions by the minutes. The 5 minute Fast EZ progression add's up to 5 minutes. Vertical Board is kicking with the board so that is is perpendicular to the bottom, you won't go very far:)

Tuesday, August 26, 2014

Fast-EZ

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

Main Set

6 X 50 @ 60 1st 15M FAST

6 X 75 @ 90 1st 25 FAST

12 X 25 FAST @ 30

12 X 25 EZ @ 30

6 X 75 @ 90 last 25 FAST

6 X 50 @ 60 build last 25 so last 12 1/2 is FAST,

Notes: Work on leaving the wall on the first 50's, extend the speed to the 25 on the 75's, you should have plenty of recovery to maintain speed. 6 minutes of speed in the middle followed by 6 minutes to recover, then work on finishing.

Monday, August 25, 2014

Aerobic Endurance

Warmup: 400 + 300 Pull + 200 Kick + 100 IM

Main Set:

40 X 50 @ :10-20Rest

8 FR

8 Stroke/FR

8 Kick

8 Stroke/FR

8 FR

Notes: Pretty Simple - no stopping, use an interval that gives you no less than :10, no more than :20 and don't stop between groups of 8. HR should be around 25 give or take. The HR has to elevated to receive the benefits, if you stop between groups of 8 and let it rest, you don't force any adaption to take place. Feel free to do 50 in groups of 10 or 60 in groups of 12.

Friday, August 22, 2014

Challenge

Warmup: 400 + 4 X 100 alt. k/s, d/s + 4 X 50 variable sprints

Main Set

15 Minutes

30 X 25 @ 30 or 15 X 50/75 @ 60

Notes: How well can you put it together for 15 minutes. Choose 25's, 50's, or 75's, each one changes the difficulty in different ways. If you stick with the 25's, they better be rocket fast.

Thursday, August 21, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 Kick + 100IM

Main Set

1 X 400 Pull @ 5:30

4 X 75 FR @ 60

1 X 400 Pull @ 5:30

4 X 75 stroke, IMO, or IM with no FR @ 70

1 X 400 Pull @ 5:30

4 X 75 Kick @ 80

Notes: Swim the 400's slow, quiet, smooth, with a breathing pattern of 4-6's or use a snorkel. Keep the neck long, head down, use your eyes to watch the formarms and make sure they get an early vertical forearm. Pick up the effort on the 75's. If you want to make the set longer, add some reps to the 75's or some length to the pulls.

Wednesday, August 20, 2014

Legs

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

Main Set

4 Rounds

16 X 25 Kick @ 30 Odd - Fast, Even - EZ

200 swim ez

10 X 50 Kick @ 2 Fast, 2 EZ,....

200 swim EZ

5 X 100 Kick @ 1:45 2 Fast, 1 EZ, 2 Fast

200 swim EZ

1 X 400 Kick for Time!

200 swim EZ

Notes: A progression that starts with short, managable efforts, and time to recover. Make sure you start fast and aggressive with the 25's. The set slowly extends the length of the kick and takes away your time to recover. Fight through it and put up some good kick times.

Tuesday, August 19, 2014

Fast-EZ

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

Main Set

2 rounds:

2 X 25 Kick @ 30 Fast

2 X 25 EZ @ 30

2 X 25 Kick @ 30 Fast

1 X 50 Kick @ 50 Fast

4 X 25 EZ @ 30

2 X 25 Kick @ 30 Fast

1 X 50 Kick @ 50 FAst

4 X 25 IMO @ 30 FAST

8 X 25 EZ @ 45

2 X 25 Kick @ 30 Fast

1 X 50 Kick @ 50 Fast

4 X 25 IMO @ 30 FAST

2 X 50 FR @ 40 FAST

1 X 300 EZ Swim

Notes: you will build up to 300 yards of fast swimming. The fast swimming has a variation of kick/stroke/fr on purpose. Trying to force some change and getting the body to respond to it. The FAST is FAST, not just trying hard, big difference!

Monday, August 18, 2014

Aerobic Endurance

Warmup: 400 + 300pull + 200 Kick + 100 IM

Main Set:

4 X 75 FR @ 60

3 X 200 IM @ 3:00

4 X 75 FR @ 60

9 X 100 K/S @ 1:30

4 X 75 FR @ 60

3 X 200 IM @ 3:00

4 X 75 FR @ 60

Notes: Pretty simple pattern, stay steady, strong, and consistent throught entire set. HR 22-25

Thursday, August 14, 2014

Aerobic Endurance

Warmup: 400 + 300 Pull + 200 Kick + 100 IM

Main Set:

1 X 100 IM @ 1:30...

1 X 200 IM @ 3:00

1 X 300 IM @ 4:30

20 X 100 as follows:

4 FR @ 1:10...

4 Kick @ 1:40...

4 IMO @ 1:30...

4 Kick @ 1:30...

4 FR @ 1:10...

1 X 300 IM @ 4:30

1 X 200 IM @ 3:00

1 X 100 IM @ 1:30

Notes: last long set of the week, as Friday is always short and sweet. Find a sendoff that gives you 10-20 rest, HR between 25-28, and maintain the effort throughout the entire set. No extra rest.

Wednesday, August 13, 2014

Legs

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

Main Set:

5 X 50 @ 1:00

*Sprint the first :10 seconds of every swim, ez the rest of the way

9 Minute Kick following this pattern: Odd minutes - strong and steady, good effort and tempo (HR 22-25), Even Minutes - build :30 at 80%, :20 at 90%, :10 at 100% (HR 30+)

18 X 50 Kick @ 1:00

1 EZ - 1 Fast

1 EZ - 2 Fast

1 EZ - 3 Fast

3 EZ - 1 Fast

2 EZ - 1 Fast

1 EZ - 1 Fast

9 minute Kick same as above, this round with fins

5 X 50 @ 1:00

*same as above

Notes: all the explanation you need should be in there, work hard!

Monday, August 11, 2014

Tuesday, August 12, 2014

Fast-EZ

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

Main Set:

6 X 25 @ 30 FAST

1 X 150 EZ @ 2:30

3 X 50 @ 40 FAST

1 X 150 EZ @ 2:30

2 X 75 @ 60 FAST

1 X 300 EZ @ 5:00

1 X 150 @ 2:00 FAST

1 X 300 EZ @ 5:00

2 X 75 @ 60 FAST

1 X 150 EZ @ 2:30

3 X 50 @ 40 FAST

1 X 150 EZ @ 2:30

6 X 25 @ 30 FAST

Notes: classic pyramid pattern, make the Fast, very Fast, HR 30+, make the EZ, very EZ, make a note of how far your HR comes down. The more fit you are the more it will come down. Ideally, you want it coming down beloww 22.

Monday, August 11, 2014

Monday, August, 11, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 kick + 100 IM

Main Set:

6 X 75 @ 60 FR

3 X 100 @ 1:30 (1EZ, 1 build to all out, 1 EZ)

6 X 75 @ 65 (alt. FL-BK-BR and BK-BR-FR)

3 X 100 @ 1:30 (1EZ, 1 build to all out, 1 EZ)

6 X 75 K/S @ 70

3 X 100 @ 1:30 (1EZ, 1 build to all out, 1 EZ)

6 X 75 FR @ 60

Notes: swim strong and consistent on all the 75's, getting 10-15 seconds of rest. Do not take any breaks throughout the set. The first 100 is EZ, execute a great build to an all out, powerful, last 25, and then take the last 100 EZ, then go right into the next round of 75's.

Friday, August 8, 2014

Challenge Set

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

Main Set:

30 X 25 @ 30

Notes: BE FAST! Get momentum going right from the wall, work the underwaters. What can you hold?

Thursday, August 7, 2014

Aerobic Endurance

Warmup: 400+ 300 pull + 200 Kick + 100 IM

Main Set:

30 X 75 @ 1:10-20

10 Kick

10 Stroke

10 FR

Notes: Pretty simple, don't try to hold the fastest sendoff, rather hold the best pace, and put yourself on a sendoff that gives you 15-20 seconds rest which studies have shown to be the ideal rest to get the best results. 15-20 seconds of rest allows enough time to get oxygen and evaluate your swim while it is not enough time to allow your HR to come down significantly which allows your body to continue to adapt to the parameters being put on your body.

If you feel the need to go further, do 100's, same concept.

Wednesday, August 6, 2014

Legs

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

Main Set:

1 X 100 Kick @ 1:30

8 X 25 Fast @ 45

1 X 200 Kick @ 3

8 X 50 EZ/Fast

1 X 300 Kick @ 4:30

8 X 75 Fast/EZ/Fast

1 X 400 Kick @ 6

8 X 25 Fast @ 60

Notes: The 100-400 Kicks are done very strong working on maintaining a solid rythm and tempo from start to finish. The 25's are done very fast, the extra time on the walls is meant to allow you to get a good take off from the wall and work your 1st 15M underwater and carry your speed into the swimming. The 50's do the 2nd 25 just like the 25's except you will be going in from a ez swim and turn. The 75's are the same theme, first and last 25 are explosive from the walls and underwater.

Tuesday, August 5, 2014

Fast - EZ

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

Main Set:

10 rounds of 3 minutes:

1st Minute: 10 seconds all out vertical kick (streamline), take :05 to get to wall, 50 all out swim, take :05 (no more) and finish with best underwater effort to 15M

2nd Minute: EZ swimming (maybe a little longer, which would cut into your 3rd minute)

3rd Minute: Rest

Notes: This is a little different way of thinking of a swim set. At the end of the day, it's 30 minutes of swimming very fast swimming and recovering in between.

Monday, August 4, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 Kick + 100IM

Main Set:

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

4 X 200

1 EZ @ 3:00, 3 K/S, IM, or stroke/FR @ 3:00

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

3 X 200

1 EZ @ 3:00, 2 K/S, IM, or Stroke/FR @ 3:00

3 X 100 FR @ 1:10...

2 X 200

1 EZ @ 3:00, 1 K/S, IM, or Stroke/FR @ 3:00

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

1 X 200 EZ @ 3:00

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

Notes: You will do 5 rounds of 3 100's, done really well (HR 25+) on a sendoff that gives you less than :15R. You will then get a round of 200's in which the first one is always ez, then doing the rest 100K/100S, IM, or 100stroke/100FR, whatever you prefer, just work hard. The emphasis is on the 100's.