Calvin College Summer Workouts: April 2015

Thursday, April 30, 2015

Aerobic Endurance

Warmup for a good endurance set

Main Set

1 X 100 @ 1:10

1 X 100 @ 1:20

2 X 100 @ 1:10

1 X 100 @ 1:20

3 X 100 @ 1:10

3 X 100 @ 1:20

1 X 100 @ 1:10

2 X 100 @ 1:20

1 X 100 @ 1:10

1 X 100 @ 1:20

1 X 100 @ 1:10

Follow same pattern with 50's Kick @ 40/50

Follow same pattern with 25's stroke @ 20/30

Notes: Use two different sendoff's. The faster one should put enough stress on you that it takes you out of your comfort zone, while the slower interval will be easier, but stay controlled and keep swimming strong. Take no more than 2 minutes between sets

Wednesday, April 29, 2015

Legs

Warmup the Legs

Main Set

6 X 75 Kick @ 1:15-30 varied speed

#1 - 1st 25 Fast

#2 - 2nd 25 Fast

#3 - 3rd 25 Fast

#4 - 1st 50 Fast

#5 - last 50 Fast

#6 - 75 Fast

6 X 25 @ 45 underwater

6 X 75 Kick/Swim @ 65

6:00 Vert. Kick (:06 Streamline blast every :20)

6 X 75 Kick/Swim @ 65

6 X 25 @ 45 underwater

6 X 75 Kick @ 1:15-30 Descend by 3's to very fast

Notes: Good leg workout, do sets of 8+ if you want to extend the workout

Tuesday, April 28, 2015

Fast-EZ

Warmup for some intensity today

Main Set

3 X 25 @ 30 + 50 @ 40 + 25

1 X 200 EZ @ 4:00

3 X 25 @ 30 + 50 @ 40 + 50

1 X 200 EZ @ 4

3 X 25 @ 30 + 50 @ 40 + 75

1 X 200 EZ @ 4

3 X 25 @ 30 + 50 @ 40 + 100

1 X 200+ Warmdown

Notes: Start fast and strong and with good habits each set of 3 X 25's and then extend the speed and good habits into the 50 and 25-100. Take the right type of strokes today.

Monday, April 27, 2015

Warmup for some good endurance swimming

Main Set

6 X 50 @ 45

1 X 300 @ 4

6 X 75 @ 60

1 X 400 @ 5

6 X 100 @ 75

1 X 500 @ 6

Notes: A good 2500 pattern, swim it well from start to finish, if you would like to extend the set, do it twice or change the reps to 8/2 from 6/1. Within the set, you are going back and forth between shorter repetitions and then extending it into a longer swim.

Friday, April 24, 2015

Friday, April, 24, 2015

Challenge

Warmup for a big swim

Main Set

Swim as fast as possible:

10 X 50 @ 60 rest

10 X 100 @ 30 rest

10 X 150 @ :10 Rest

Notes: All three sets will be last roughly 15-20 minutes. Take the exact amount of rest given you. For example you you touch on the :13, you will leave on the next :13, :43, or :23 depending on what set you do. Keep track of the total time of the set, subtract the amount of rest, and get your total swimming time, compare to your teammates. Each set has a different feel, and different challenge. This would be a set you could write down and re-visit in a few weeks to see if you can get better numbers.

Thursday, April 23, 2015

Aerobic Endurance

Warmup until your ready to start the right way

Main Set

4 X 75 FR @ 60

6 X 100 IM @ 1:30-45

1 X 300 Kick @ 5:00

3 X 200 FR @ 2:30-45

1 X 300 kick @ 5:00

6 X 100 IM @ 1:30-45

4 X 75 FR @ 60 :05 faster than 1st 4

Notes: Stay strong and consistent from start to finish, no breaks, HR should be around 25 the entire set, save enough to finish with 4 really good 75's.

Wednesday, April 22, 2015

Legs

Warmup for some good kicking and underwaters:

Main Set

9 X 100 Kick/Swim @ 1:30

*rotate 1st 25, 1st 50, 1st 75 Kick

8 X 25 Kick @ 45 (last 12 1/2 with Vertical Board)

12 X 50 @ 1:30+ (1st 25 swim strong from dive + :05 + 25 underwater)

*may use fins

8:00 Kick Build by :15 (EZ-80%-90%-100%)

9 X 100 K/S @ 1:30

Odd - Kick, Even - Swim, hold best avg.

Notes: For Vertical Board, keep head down, in line, use snorkel if you have one. For the 50's, use a sendoff that allows you to do the right. Good Workout using different variables of kicking from strength to endurance to underwater.

Tuesday, April 21, 2015

Threshold/VO2/Fast-EZ

Warmup for some intense efforts

Main Set

3-5 rounds:

1 X 25 sprint swim @ 30

3 X 50 Kick @ 50 All Out

3 X 75 FR @ 1:30 Best Effort

1 X 100 w/ paddles and Fins @ 2:00 AFAP

1 X 300 EZ @ 5:00 between rounds

Notes: Each round is 500 yards. First 25 needs to be fast to spike the HR and set the tone for the rest of the swims. The first 75 will be the toughest as you are coming right off the kick. Mix in stroke as needed for your events, but don't change stroke to make it easier.

Monday, April 20, 2015

Aerobic Endurance

Warmup for a good, strong effort

Main Set

20 X 25 Kick @ 30 (sub :22 or HR 25+)

16 X 50 stroke @ 40-50

8 X 125 FR @ 1:30-1:45

16 X 50 stroke @ 40-50

20 X 25 Kick @ 30 (sub :22 or HR 25+)

Notes: Keep effort strong throughout, no stopping, monitor HR throughout, it should stay around 25, if stroker, make 50's apply to what you need to do.

Friday, April 17, 2015

Challenge

Warmup to be fast

Main Set

Dave Salo's X-Y-Z Set

3 rounds:

1 X "X" @ 1:00

1 X "Y" @ 2:00

1 X "Z" @ 3:00

Where X = 25-100, Y = 50-200, Z = 75-300

Notes: Such a great set, pick your variables, the options are endless, swim the entire set with your best!

Post your results for others to race!

Thursday, April 16, 2015

Endurance

Warmup for a good swim

Main Set

32 X 100 @ 1:15-30 all same stroke or stroke pattern

1st 8 - settle into a nice rhythm, consistent speed

2nd 8 - alt. :05 faster, and :05 slower than your avg. speed on 1st 8

*make sure you don't drop below :05.

3rd 8 - even's build to last 25 AFAP

Last 8 - return to holding same speed as 1st 8, maybe faster if you still feel good.

Notes: You may do any stroke you want, but keep it the same. Control your speed as you go, use the same interval, and keep it the same throughout.

Wednesday, April 15, 2015

Legs/Underwaters

Warmup your legs

Main Set:

20 Shooters @ own sendoff, 2-3 at time at most, do them right, not rapid fire

8 X 25 @ 60

*underwater

3 X 100 Kick @ 1:30/43

6 X 100 K/S @ 1:20/30

3 X 100 Swim @ 1:10/15

6 X 100 K/S @ 1:20/30

3 X 100 kick @ 1:30/45

8 X 25 @ 60 underwater

20 Shooters @ own sendoff, 2-3 at a time at most, do them right, not rapid fire

Notes: Workouts starts and ends with some shooters which should work on your ability to come off the walls, followed by some underwater swimming with some good kick/swim endurance sandwiched in the middle.

Tuesday, April 14, 2015

Fast/EZ

Warmup for some high intensity swims

Main Set:

3 rounds:

1 X 50 @ 45

3 X 25 @ 30

1 X 75 EZ @ 2:00

2 rounds

1 X 75 @ 60

3 X 50 @ 45

1 X 100 EZ @ 3:00

1 round

1 X 100 @ 1:15

3 X 75 @ 60

1 X 200 EZ

Notes: The longest effort is first, than trying to maintain speed, tempo, intensity with the shorter repetitions. Very effective.

Monday, April 13, 2015

Aerobic Endurance

Warmup for a good, solid swim

Main Set

3 X 100 IM or stroke @ 1:30

4 X 75 Kick @ 1:30

3 X 100 FR @ 1:15

1 X 100 EZ @ 2:00

3 X 100 IM or stroke @ 1:20

4 X 75 Kick @ 1:20

3 X 100 FR @ 1:10

1 X 100 EZ @ 2:00

3 X 100 IM or stroke @ 1:15

4 X 75 Kick @ 1:15

3 X 100 FR @ 1:05

1 X 100 EZ

Notes: Adjust sendoff's if necessary, but follow the pattern. Basically, three rounds of 900 yards where we tighten the screws as we go.

Friday, April 10, 2015

Challenge Day

Warmup for a big end of the week swim

Main Set

1 X 25 @ 1:00

1 X 75 @ 2:00

1 X 125 @ 3:00

1 X 175 @ 4:00

1 X 225 @ 5:00

Notes: These are distances you don't usually race, so you'll have to adjust a little, all 5 swims are swum as fast as possible. The total distance is 625 yards, find your pace, were you holding P200? P500? faster? You could also do a 2nd round Kick and 3rd round with fins/paddles. Feel free to do some ez swimming during the rest. BE FAST TODAY, BE CONFIDENT!

Distance Version do 50-150-250-350-450 or 75-175-275-375-475 on same interval

Thursday, April 9, 2015

Wednesday, April 9, 2015

Aerobic Endurance

Warmup for a good 45 minute effort

Main Set

3X 200 Pull @ 2:30

6 X 50 @ 45 first 25 Fast

3 X 150 K/S @ 2:15 (kick 1st 50-100)

6 X 50 @ 45 last 25 Fast

3 X 100 IM or stroke @ 1:30

6 X 50 @ 45 Odd's Fast

3 X 100 IM or stroke @ 1:30

6 X 50 @ 45 last 25 Fast

3 X 150 K/S @ 2:15 (kick 1st 50-100)

6 X 50 @ 45 first 25 Fast

3 X 200 Pull @ 2:30

Notes: Good strong effort from start to finish, pick up the pace a little on the 50's when asked. Adjust sendoff's and pattern for any individual needs.

Wednesday, April 8, 2015

Legs/Underwaters

Warmup the legs

Main Set:

4 X 200 Kick @ 3:30 (hold best avg.)

12 X 25 specialty @ 60

FR - All Out against Vert. Board for first 15M, can do underwater dumbells as well

FL/BK - underwater with dumbell held in hands in streamline (5-10 lbs)

BR - Horizontal Egg Beater for first 15M

12 X 50 @ 60 w/ fins

Odd - sprint kick underwater, back EZ

Even - ez to wall, sprint kick underwater back

Notes: Starts off with a good half mile endurance kick, then work the speed with resistance and then with assistants with fins.

Tuesday, April 7, 2015

Fast/EZ,

Warmup for some high intesity efforts/swims

Main Set:

4 rounds of:

1 X 50 + 2 X 25 @ 40/20

100 EZ @ 2

3 rounds of:

1 X 75 + 1 X 50 + 1 X 25 @ 60/40/20

100 EZ @ 2

2 rounds of:

1 X 100 + 2 X 50 @ 75/45

1 X 200 EZ @ 4

1 round of:

1 X 150 + 1 X 100 + 1 X 50 @ 1:50/1:10/40

1 X 300 EZ

Distance Option:

3 10 Minutes sets of high intensity

Round 1

10 X 75 @ 60 best avg

1 X 300 EZ @ 5

8 X 100 @ 1:15 best avg

1 X 300 EZ @ 5

5 X 150-175 @ 2 best avg

1 X 300 EZ

Notes: Feel free to mix in strokes as needed, be fast, be intense, execute the right type of strokes, turns, underwaters.

Monday, April 6, 2015

Endurance

Warmup for a good 30-45 minute effort:

Main Set

3 X 75 FR @ 60

3 X 50 stroke @ 45

3 X 25 Kick @ 30

1 X 200 @ 3:00 (push first 100)

3 X 25 Kick @ 30

3 X 50 stroke @ 45

3 X 75 FR @ 60

1 X 400 @ 6 (push first 200)

3 X 75 FR @ 60

3 X 50 stroke @ 45

3 X 25 Kick @ 30

1 X 200 @ 3:00 (push first 100)

3 X 25 Kick @ 30

3 X 50 stroke @ 45

3 X 75 FR @ 60

Notes: strong, consistent effort from strart to finish. HR should be around 25 the entire set with a spike at the 1st half of the 200/400 swims. This set is 41 minutes long, You may extend the set by making the 200's either 300-400's and the 400 either 600/800.

Thursday, April 2, 2015

Endurance

*there will be no workout Friday (Good Friday)

Warmup until you feel ready to start with a good effort and with good habits

Main Set

18 X 100

1 @ 1:20

1 @ 1:10

1 @ 1:20

2 @ 1:10

1 @ 1:20

3 @ 1:10

3 @ 1:20

1 @ 1:10

2 @ 1:20

1 @ 1:10

1 @ 1:20

1 @ 1:10

9 X 200

3 Pull @ 2:30, 3 Kick @ 3:30, 3 swim @ 2:30 Descend 1-3

Notes: All 100's should be swum the same way (FR, Stroke, IM, etc). Choose two sendoff's, one that is in your comfort zone, but not too comfortable, and one that will push you to step it up. The faster interval should not be too fast that you have to go all out, but fast enough that you have to very the speed. Once you have that figured out, follow the patter.

Take no more than 2:00 after the 100's and go right into the 200's, stay strong and steady through the pulls and kicks and then descend the last 3 200's down to a good effort. Finish Strong!

Wednesday, April 1, 2015

Legs

Warmup your legs and walls

Main Set

4 X 300 Kick @ 5-6 minutes

#1 - sprint last 100

#2 - sprint last 150

#3 - sprint last 200

#4 - sprint 1st 200

With resistance (stretch cord or weight belt)

12 walls @ 1:00 (sprint 1st :20)

*from wall kick, with stretch cord, start with no resistance and keep high intensity as tension builds.

*BK/FL - no board, underwater

*BR - pullout + streamline kick

*FR - pretend you are a FL/BK, it will translate well.

12 X 25 on your own sendoff, leave when you are ready.

*execute 1st 15M underwater + breakout and carry speed to wall

*may add fins & paddles

Notes: Three parts to the workout, starts off with some endurance kicking, then moves into some resistance kicking, and then speed.