Calvin College Summer Workouts: May 2015

Thursday, May 28, 2015

Legs

Warmup your legs

Main Set:

6 Minute Kick (30 strong/15EZ)

4 X 25 Kick @ :30 descend 1-4 (know your best time)

4 Minute Kick (15 Vertical Board/15EZ)

1 X 25 Kick @ 30 Match best time from above

1 X 50 swim EZ @ 1:00

1 X 50 Kick @ 60 Double your best Kick time from above

1 X 50 swim EZ @ 1:00

1 X 75 Kick @ 90 Triple your best Kick time from above

100 EZ Swim @ 2:00

8 X 25 @ 45 ALL Out through 15M, feel free to add a couple strokes if you are not adding a board

*GO Big, your velocity should be faster during this set than any other time during set

100 EZ Swim @ 2:00

1 X 25 Kick @ 30 Match best time from above

1 X 50 swim EZ @ 1:00

1 X 50 Kick @ 60 Double your best Kick time from above

1 X 50 swim EZ @ 1:00

1 X 75 Kick @ 90 Triple your best Kick time from above

50 EZ swim @ 1:00

4 Minute Kick (Vertical 15 streamline/15 hands on shoulders)

4 X 25 Kick @ :30 descend 1-4 (match or exceed best time from above)

6 Minute Kick (30 strong/15EZ)

Notes: This workout includes a lot, make sure you read through and know what is coming up, there should not be a lot of breaks once you get started. On the 6 minute and 4 minute kicks, make sure you are kicking the right way, Do you know how many kicks you take in 6 seconds?

Wednesday, May 27, 2015

Pace Charts

Warmup for some good strokes, done the right way, at the right speed,

Main Set

2 rounds of:

1 X 100 @ 1:10

2 X 75 @ 1:10

1 X 300 EZ @ 5

3 rounds of:

3 X 50 @ 40

1 X 75 @ 60

1 X 300 EZ @ 5

2 rounds of

1 X 100 @ 1:10

2 X 75 @ 1:10

1 X 300 EZ @ 5

Notes: 1st and last sets start with the longer of the two repeats, and then bringing it down to a shorter distance to maintain the right tempo and speed. The middle round start with a shorter distance and then stretch it to a longer swim.

Tuesday, May 26, 2015

Aerobic Endurance

Warmup for a good 45-60 minute set

Main Set

20 X 25 @ 30 Kick

4 X 100 FR @ 1:10-20

12 X 25 @ 30 Kick

2 X 200 IM @ 3

8 X 25 @ 30 Kick

1 X 400 FR @ 5

8 X 25 @ 30 Kick

2 X 200 IM @ 3

12 X 25 @ 30 Kick

4 X 100 FR @ 1:10-20

20 X 25 @ 30 Kick

Notes: Steady and Consistent from start to finish is the name of the game today. We are using short repeats with the legs so that you can keep the pace and tempo up. Don't stop between the Kicks and the swims, no longer than :15 rest between repeats.

Friday, May 22, 2015

Mixed Bag

Warmup for the following:

Main Set

1 X 25 @ 60

1 X 50 @ 2:00

1 X 75 @ 3:00

*swim fast, move well!

3 X 300 Pull @ 3:45

3 X 200 Kick @ 3:30

3 X 300 Pull @ 3:45

*work hard, be steady and consistent, HR 25 or above

1 X 75 @ 3:00

1 X 50 @ 2:00

1 X 25 @ 60

*swim fast, move well

Notes: Start and finish with some impressive efforts, work hard in the middle!

Thursday, May 21, 2015

Aerobic Endurance

*Sorry for missing some workouts the first half of the week, our pool getting some attention and I got out of the habit. Here you go:

Warmup for the following:

Main Set:

3 X's through:

3 X 75 Kick @ 1:15

1 X 25 Kick @ 30 FAST!!!

3 X 50 Kick @ :50

1 X 25 @ 30 FAST!!!

3 X 25 Kick @ :30

1 X 25 @ 30 FAST!!!!

Take and EZ 100 to loosen up the upper body/arms

16 X 50 @ 45

1st ands 3rd group of 4 = descend 1-4

2nd round of 4 sprint 1st 25, last 25 EZ

Last round of 4, sprint 2nd 25

Take an EZ 100

5 X 100 @ 1:10-20 hold best avg.

Notes: the workout starts with some good steady kick with a few 25's very fast, to keep you honest and the HR up. The middle of the workout has some intervals where you need to control your speed and energy output on low rest. Finally, finish with your best 500 yards broken into 100's on an interval that gives you no more than :15R. Don't take more than 3:00 for your EZ swim in the middle.

Friday, May 15, 2015

Challenge

Warmup for the following:

Main Set

Choose One:

10 X 50 @ 90 Rest

10 X 100 @ 60 Rest

10 X 150 @ 30 Rest

Notes: This is an all out, best effort set, where we want to get your best cumulative swimming time. Take the exact rest that is prescribed. At the end of the set and subtract the amount of rest from the total time it took to finish the set. Each set has it's own challenges and should have a different feel. The 50's should be very fast, aggressive, while the 150's are going to be more pace oriented. At the end of the day, make a note of where you stand so you can get better.

Thursday, May 14, 2015

Aerobic Endurance

Warmup for the set below:

Main Set:

20 X 150

4 @ 2:15 Kick first 50

1 FR @ 1:50...

3 @ 2:15 stroke first 75

2 FR @ 1:50...

2 @ 2:15 Kick First 100

3 FR @ 1:50....

1 @ 2:15 stroke

4 FR @ 1:50....

Notes: the 1-2-3-4 FR should all be on the same interval, an interval that makes you work a little and make you a little uncomfortable.

Wednesday, May 13, 2015

Legs

Warmup your legs

Main Set

4 X 25 underwater @ 45

4 X 100 @ 1:30 1st 25 Kick

4 X 25 @ 45 Last 12 1/2 against vertical Board

4 X 100 @ 1:30 1st 50 Kick

4:00 Vertical (Streamline Blast for :06 seconds on the 60-20-40)

4 X 100 @ 1:30 1st 75 Kick

4:00 Vertical (3 shooters from bottom on top/bottom)

4 X 100 Kick @ 1:30 or fastest interval

200 EZ

100 Kick for time

Notes: Alternate between some fast, technical kicking, with some endurance kicking.

Tuesday, May 12, 2015

Fast/EZ

Warmup for some high intensity efforts:

Main Set

3 X 75 Kick @ 1:15 ALL Out

3 X 25 Swim @ :20 All Out

1 X 300 EZ @ 5:00

3 X 50 kick @ 50 All Out

3 X 50 Swim @ 40 All Out

1 X 300 EZ @ 5:00

3 X 25 kick @ 50 All Out

3 X 75 Swim @ 60 All Out

1 X 300 EZ @ 5:00

Notes: Each round starts with a Kick, feel free to use a board or go on your back, The swim is FR, we want to work the energy system more than the stroke today.

Monday, May 11, 2015

Aerobic Endurance

Do what you need to do to warmup for the following:

Main Set

1 X 400 @ 5

2 X 50 Kick @ 50

1 X 300 @ 4

2 X 50 stroke @ 50

1 X 200 @ 3

2 X 50 Kick @ 50

1 X 100 @ 2

2 X 50 Fast @ 40

1 X 100 @ 2

2 X 50 Kick @ 50

1 X 200 @ 3

2 X 50 stroke @ 50

1 X 300 @ 4

2 X 50 kick @ 50

1 X 400 @ 5

*finsh with your best

Notes: Most of the set is swum strong, steady, and in control as you move through different types of swimming. Put in two really good 50's in the middle, but don't flop on the next 100, keep it strong, and then you owe it to yourself to finish with a really strong 400,

Thursday, May 7, 2015

Warmup for a good 45 minute sustained effort

Main Set

12 X 75 @ 60/65 w/ paddles and fins

1st 25 Head up Flutter Kick, use paddles as board

2nd 25 FL Kick on your back

3rd 25 FR w/ 6 beat kick

12 X 100 Pull @ 1:20

1st 4, few breaths, breat 5-7+

2nd 4 opp. paddle/fin

last 4 switch

12 X 75 @ 60/65 w/ paddles and fins

*same as above

Notes: using equipment on the hands and feet today.

Wednesday, May 6, 2015

Legs

Warmup your legs on land and in the water.

Main Set

6 X 25 Kick @ 30 Sprint to mid pool

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 30 sprint to mid pool

3:00 Kick build effort by :45 chunks, last :45 is moving! Note how far you get

6 X 25 Kick @ 45 last half against vertical board

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 45 last half against vertical board

3:00 Kick, neg. split, last 90 seconds moving! Note how far you get

6 X 25 Kick @ 30 sprint, hold best avg.

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 30 sprint, hold best avg.

3:00 Kick, go for 3 Minute personal best, how far can you get?

Notes: this is divided into 3 12 minute sets. The last part of each set is a 3 minute kick, note how far you can kick in 3:00, which is a little different than a particular distance for time.

Tuesday, May 5, 2015

Fast/EZ

Warmup for some good intensity swims

Main Set

3+ Rounds of:

3 under-over swims to mid-pool/15M mark @ 30

1 X 50 Fast @ 60

2 X 25 underwater kick @ 45

1 X 75 fast @ 60

1 X :45 second vertical kick build by :15 @ 60

1 X 100 Fast @ 60

300 EZ @ 5:00

Notes:

under-over swim = from wall sprint out to mid-pool or 15M mark, flip and sprint back on top of water

:45 vertical kick - build each :15 second by starting with hands on shoulders, then hands on head, then hands in streamline, pick up kick tempo each :15 also, take :15 and go right into your 100

Monday, May 4, 2015

Aerobic Endurance

Warmup for a sustained effort

Main Set

3 X 50 Kick @ 50

3 X 25 Stroke @ 30

3 X 50 Kick, no board @ 50

3 X 75 FR @ 60

3 X 100 Kick @ 1:40

3 X 50 stroke @ 50

3 X 100 Kick no board @ 1:40

3 X 150 FR @ 1:50-2

3 X 200 Kick @ 3:30

3 X 100 Stroke @ 1:30

3 X 200 Kick no board @ 3:30

3 X 250 FR @ 3:30

Notes: A good 50 minute swim, stay consistent and steady, no breaks even though I put a space between the groups, don't take a break, that is just so you can visually see the pattern of the set better.

Friday, May 1, 2015

Challenge

Warmup for a big time swim to end the week

Main Set

3 Rounds of

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

200 EZ @ 4

2 Rounds of

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

200 EZ @ 4

1 Round of

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

Notes: All swims as fast as possible, finish the week swimming FAST! add equipment if you wish!