Calvin College Summer Workouts: June 2015

Monday, June 29, 2015

Aerobic Endurance

Warmup on your own:

Main Set

6 X 150 @ 1:50-2:10 (HR below 25)

12 X 75 K/S @ 1:10-20 (HR right at 25)

18 X 50 @ 50 (HR above 25)

Notes: mix in strokes as needed, slowly bring the HR up above 25 for the last 3rd of the workout.

Friday, June 26, 2015

A little bit of everything

Sorry for no workouts today, camps took me away my routine

Get a good warmup in!

Main Set

12 X 25 Variable Sprints @ 30

8 X 100 FRIM @ 1:30

4 X 75 FAST @ 1:30

8 X 100 FRIM @ 1:30

12 X 25 Variable Sprints @ 30

Notes: has some short velocity, endurance with mixed strokes and some longer sprints in the middle

Friday, June 19, 2015

Challenge Friday

Warmup for some Fast Swimming!

Main Set

10 X 75 @ 90 All Out

2 Stroke

1 Kick

4 FR

1 Kick

2 Stroke

Notes: Short and Sweet! Be FAST, Accumulate the right type of strokes!

Thursday, June 18, 2015

Aerobic Endurance

Warmup on your own:

Main Set

4 X 50 @ 45

4 X 75 @ 60

4 X 100 @ 1:20

4 X 150 @ 2:00

* all FR, you may pull

8 X 50 Kick w/ shoes (clean shoes) @ 90?

4 X 200 IM @ 3:00

16 X 25 @ 30 variable sprints

Notes: set starts with some routine endurance swimming, just keep it steady, quickly get some shoes on and get some resistance kicking in on a sendoff that gives you about :15 rest, followed by some stroke, and then finish with a little speed.

Tuesday, June 16, 2015

Fast/EZ

Warmup for some high intensity

Main Set

3 X 25 @ 20 FAST

1 X 50 EZ @ 60

3 X 50 @ 40 FAST

1 X 100 EZ @ 2

3 X 75 @ 60 FAST

1 X 150 EZ @ 3

3 X 100 @ 1:20 FAST

1 X 200 EZ @ 4

3 X 125 @ 1:40 FAST

1 X 300 EZ

Notes: Equal parts work to rest, no middle ground today, swim this set FR so you can work the energy system. The set builds from 1 minute fast all the way up to 5 minutes fast with the same amount of time to recover. Get the HR way up there and give yourself some intensity to adapt to.

Monday, June 15, 2015

Aerobic Endurance

Warmup for a good set

Main Set

5 rounds of:

1 X 150 FR @ 1:45

1 X 100 Kick @ 1:45

4 rounds of:

1 X 150 FR @ 1:50

1 X 100 Kick @ 1:40

3 rounds of:

1 X 150 FR @ 1:55

1 X 100 Kick @ 1:35

2 rounds of:

1 X 150 FR @ 2:00

1 X 100 Kick @ 1:30

1 round of:

1 X 150 EZ FR

1 X 100 Kick BEST!

Notes: the kick sendoff get's faster, the swim sendoff get's slower, you may alter the sendoff to fit your ability, but keep the same pattern, work hard!

Friday, June 12, 2015

Challenge Set

Warmup for a big finish to the work week!

Main Set

5 X 50-300 @ 3:00

*choose your distance, put up the best numbers you can

Notes: This is wide open, keep it short and fast, the closer you get to 300, the more aerobice it gets, pick a distance and stroke that means something to you and put your pedal to the metal! Swim FAST not FAR!

Thursday, June 11, 2015

Aerobic Endurance

Warmup for some good sendoff's

Main Set

4 X 75 K/S @ 1:15/20

3 X 100 FR @ 1:15/20

6 X 50 stroke/FR @ 45

3 X 100 FR @ 1:15/20

8 X 75 K/S @ 1:15/20

3 X 100 FR @ 1:15/20

6 X 50 stroke/FR @ 45

3 X 100 FR @ 1:15/20

4 X 75 K/S @ 1:15/20

Notes: this is a nice 45 minute set, swim it strong from start to finish, use an interval that will give you 10-15 rest, HR should be around 25 the entire time to get good results

Wednesday, June 10, 2015

Legs/Underwater

Warmup your legs

Main Set

6 X 25 Kick @ 25 Sprint Kick w/ or w/o board

6 X 50 Kick @ 55 active recovery with board

4 X 25 Kick @ 25 Sprint Kick w/ or w/o board

4 X 50 Kick @ 55 active recovery with board

2 X 25 Kick @ 25 Sprint Kick w/ or w/o board

2 X 50 kick @ 55 active recovery

8 minute vertical kick alternating :06 streamline BLAST on :00's and 3 shooters from bottom on the :30's, kick with hands on shoulders between efforts

8 X 25 underwater all out @ 60

8 minute kick going 20 Fast/40 EZ, 30 Fast/30 EZ, 40 FAST/20EZ, 60 FAst

finish doing the first set in reverse order, starting with 2's and ending with 6's

Notes: work hard, follow directions

Tuesday, June 9, 2015

Fast-EZ

Warmup for some high intensity swims:

Main Set

3 X 25 + 1 X 50 + 1 X 25 @ 30/40/30

100 EZ

3 X 25 + 1 X 50 + 1 X 50 @ 30/40/40

150 EZ

3 X 25 + 1 X 50 + 1 X 75 @ 30/40/60

200 EZ

3 X 25 + 1 X 50 + 1 X 100 @ 30/40/90

250 EZ

3 X 25 + 1 X 50 + 1 X 125-300 @ 30/40/?

300 EZ

Notes: all 5 rounds start by "priming the pump" with some ez speed, and then then extending that effort further and further, feel free to extend the last swim all the way up to a 300 if you choose.

Monday, June 8, 2015

Aerobic Endurance

Warmup, work out the kinks,

Main Set

1 X 300 Pull @ 3:30...

2 X 200 FRIM @ 2:45-3:15

3 X 100 Kick @ 1:30-45

12 X 25 stroke or IMO @ :30

8 X 50 FR @ 40-50

12 X 25 stroke or IMO @ :30

3 X 100 Kick @ 2:45-3:15

2 X 200 FRIM @ 2:45-3:15

1 X 300 Pull Strong!

Notes: FRIM is an IM with FR instead of FL, keep the HR steady around 25, work hard throughout, and keep the rest interval to about :10-15 all day.

Thursday, June 4, 2015

Friday, June 5, 2015

Challenge Day

Warmup for a great Friday swim!

Main Set

1 X 50 @ 1:30

1 X 75 @ 1:30

1 X 100 @ 1:30

1 X 125 @ 1:30

1 X 150 @ 1:30

1 X 125 @ 1:30

1 X 100 @ 1:30

1 X 75 @ 1:30

1 X 50 @ 1:30

Notes: all best effort, there may be a little strategy in the middle, how fast can you start, and still make it through the middle, After getting throught the middle, what kind of spead do you still have?

Thursday, June 4, 2015

Aerobic Endurance

Warmup for a good swim

Main Set

3 X 300 FR @ 3:30-4

2 X 400 IM @ 5:30-6

1 X 500 Kick @ 7

2 X 400 IM @ 5:30-6

3 X 300 FR @ 3:30-4

Notes: Using some longer repeats today, stay strong and consistent.

Wednesday, June 3, 2015

Legs!

Warmup the legs!

Main Set:

9 rounds of 3 minutes followed by 1 minute recovery

Round 1 - 3:00 kick for distance

Round 2 - 4 X 25 @ 45 underwater best effort

Round 3 - 6 X 50 K/S, S/K @ 45

Round 4 - Vertical Kick :06 streamline blast on the 60, 3 shooters from bottom on the 30

Round 5 - 3:00 Kick w/ fins for distance

Round 6 - sames as 4

Round 7 - same as 3

Round 8 - same as 2

Round 9 - same as 1 - go at least 1 yard/meter further

Notes: Execute each round with your best effort and technique. Use one minute in between rounds to change equipment, get ready, or swim an ez 50.

Tuesday, June 2, 2015

High Velocity

Warmup to get some short, intense, high velocity swimming. We want to take the right type of stroke today.

Main Set

40 X 50 @ 60

#1 - Running start to 15M

#2 - From Block to 15M

#3 - 2nd 25 from wall to 15M

#4 - 2nd 25, last 12 1/2 to wall

#5 - EZ

Notes: Swim at your highest speeds for selected distances above. Each sprint lasts for no more than :08 seconds, take the right type of stroke at the right tempo, look like your best for short amounts of time today. Feel free to add paddles and fins or other equipment to mix it up.

Monday, June 1, 2015

Aerobic Endurance

Warmup and get the kinks out from the weekend, look at the set and do what you need to set yourself up for a good swim.

Main Set:

3 X 200 FR @ 2:20-45

3 X 100 Kick @ 1:30-45

5 X 100 IM @ 1:30-45

5 X 50 Kick @ 50-60

2 X 200 FR @ 2:20-45

2 X 100 Kick @ 1:30-45

3 X 100 IM @ 1:30-45

3 X 50 Kick @ 50-60

1 X 200 FR @ 2:20-45

1 X 100 Kick @ 1:30-45

1 X 50 Kick - Finish with BEST!

Notes: Pretty simple pattern, Get into a groove, keep HR at 25 or better, and keep the rest to :15 or less.