Calvin College Summer Workouts: July 2015

Wednesday, July 29, 2015

Wednesday, July 29

Legs

Attention: this will be the last workout posted for a while as I am heading out on vacation. For those that are using this to stay in shape or get idea's, there are over 200 workouts here, just go back a ways and stay in a progression that covers all the details of good workouts.

Warmup: 300 + 3 X 100 K/S + 12 X 25 kick variable Sprint

Main Set:

1:00 Kick (:10Fast:10EZ)

4 X 50 @ 90 underwater w/ fins

2:00 Kick (:15Fast:15EZ)

4 X 75 Kick @ 1:30 w/ fins (attempt to beat your best 100 time)

3:00 Kick (:20Fast:20EZ)

8 X 25 @ 60 As Fast A Possible

4:00 Kick (3:00Fast1:00 EZ)

*reverse and go back down

Tuesday, July 28, 2015

Fast-EZ

Warmup: 300 + 4 X 75 build 1st 50 + 6 X 50 fast 1st 15M

Main Set

16 X 100

4 @ 1:20 1st 25 FAST

4 @ 1:40 1st 50 FAST

4 @ 2 1st 75 FAST

4 @ 3 FAST

Notes: start with short, fast efforts and then extend them as the set goes on.

Monday, July 27, 2015

Aerobic Endurance

Warmup: 300 + 2 X 150 + 3 X 100 swim strenger as the distance gets shorter

Main Set

8 X 75 @ 60

5:00 Kick (:45 strong, :15 EZ)

4 X 75 @ 60

10:00 Kick (:20 Fast, :10 EZ)

4 X 75 @ 60

5:00 Kick (:15 BLAST, :45 EZ)

8 X 75 @ 60

Notes: swim the 75's strong, and feel free to use a stroke pattern, follow directions for the kick's.

Thursday, July 23, 2015

Mixed Bag

Warmup: 300 + 4 X 75 1st 50 strong + 2 X 150 1st 100 strong

Main Set

5 X 300 @ 4:00

*hold steady, strong, solid effort

4 X 75 @ 1:15 strong first 50

8 X 50 @ 1:00 strong 1st 25

12 X 25 @ 40 strong 1st 15M

Notes: Start the workout with some good 300's, nothing heroic, just good work. You may kick the middle 100 if you want to put some legs into it, then we have some intervals that will up the quality as we go down the stretch. Make sure you are coming off the walls the right way and eliminating resistance with your body position.

Tuesday, July 21, 2015

Fast/EZ

Warmup: 300 + 12 X 25 4 variable sprint, 4 drill, 4 v.s. + 6 X 50 alt. 1st/2nd 15M fast underwater

Main Set

20 X 25 @ :30

1 Fast, 1 EZ

16 X 50 @ 50

1 Fast, 1 EZ

12 X 75 @ 1:15

1 Fast, 1 EZ

8 X 50 @ 50

1 Fast, 1 EZ

4 X 25 @ 30

1 Fast, 1 EZ

Notes: you will accumulate some good speed with the right type of strokes today! mix in strokes or kick as needed for you to be successful!

Monday, July 20, 2015

Aerobic Endurance

Warmup: 300 + 3 X 100 desc. 1-3, + 3 X 75 K/D/build

Main Set

6 X 100 @ 1:30

4 X 100 @ 1:20

2 X 100 @ 1:10

4 X 75 Kick @ 1:30

1 X 300 S/K/S By 100 @ 4

4 X 75 Kick @ 1:30

2 X 100 @ 1:30

4 X 100 @ 1:20

6 X 100 @ 1:10

Notes: Well designed set, you are going to have to have a plan and stay in control so you can finish the last 6 100's with your best.

Thursday, July 16, 2015

Aerobic Endurance

Warmup: 300 + 4 X 75 HR 22-25 + 6 X 50 drill/build

Main Set

5 X 500

#1 - Pull - use snorkel or breath 5's

#2 - Kick/swim by 50 @ 7

#3 - 4 X 125 FR @ 1:30

#4 - Kick/swim by 50 @ 7

#5 - Pull - use snorkel or breath 5's

Notes: pretty simple, keep it steady, long and strong, HR around 25 the entire time.

Wednesday, July 15, 2015

Legs

Warmup: 300 + 4 X 75 Kick descend by 4 + 12 X 25 alt. 15M underwater, 25 build

Main Set

6 Minute vertical Kick

:06 Streamline blast on :60's, 3 shooters from bottom on :30's hands on shoulders between

4 X 100 Kick/Swim @ 1:30 add 25 kick each 100, start with 25K/75Swim

24 X 25 Kick w/ fins @ :30 (hold :18 or better)

4 X 100 Kick/Swim @ 1:30 same as above

6 Minute Vertical Kick

Same as above

Notes: take 1 minute betweend sets, 40 minutes of legs

Tuesday, July 14, 2015

Fast/EZ

Warmup: 300 + 4 X 75 alt. 1st/last 25 strong + 12 X 25 Variable Sprints

Main Set:

6 X :30 second Kicks @ :90

*how far can you get in :30

1 X 200 EZ 1st 100 Kick, 2nd 100 swim

12 X 75 @ 1:30 following the pattern below

#1 - 1st 25 fast

#2 - 2nd 25 fast

#3 - 3rd 25 fast

#4 - 1st 50 fast

#5 - last 50 fast

#6 - full 75 fast

1 X 200 EZ first 100 swim, 2nd 100 kick

6 X :30 second kicks @ :90

* how far can you get? or do them vertically AO, add streamline or weight belt.

200 EZ

Notes: Be Fast today, take the right types of strokes that match how you want to swim

Monday, July 13, 2015

Aerobic Endurance

Warmup: 300 + 3 X 75 K/D/S + 6 X 50 strong @ :10R

Main Set

4 X 75 @ 1:15 K/S

4 X 100 @ 1:15

4 X 50 @ 1:15

then do 3's, 2's, 1's of each

75's Kick 1st/last 50's

100's swim

50's HR around 30

Friday, July 10, 2015

Challenge Day

Warmup: 300 + 12 X 50 each 3 get faster + 12 X 25 Variable sprints w/ middle 4 kick

Main Set

3 X 50-300 @ 5:00

Notes: 3 great swims today, choose your distance, BE FAST!! don't just try hard

Thursday, July 9, 2015

July 9, 2015

Thursday, July 9, 2015

Aerobic Endurance

Warmup: 300 + 3 X 100 descend 1-3 + 1 X 200 strong

Main Set

8 X 100 @ 1:10-30 FR

*HR 22-25

1 X 200 Kick @ 4:00 Best

6 X 75 IM, no FR @ 60-70, HR 25+

1 X 100 Kick @ 2:00 Best

4 X 25 Sprint @ 60HR 30+

1 X 100 Kick @ 2:00 Best

6 X 75 IM, no FR, HR 25+

1 X 200 Kick @ 4:00 Best

8 X 100 @ 1:10-30 FR

*HR 22-25

Notes: control HR through the set, bring it up at the right time. the 100/200's best mean mean a good sustained effort with the legs

Wednesday, July 8, 2015

Legs

Warmup: 300 + 6 X 50 alt. K/S, S/K + 12 X 25 alt. 15M underwater/ 15M build to sprint

Main Set

6 Minute Kick

*last 20 seconds of every minute pick up tempo

7 Minute Kick

3 minutes max distance

30 EZ

2 minutes max distance

30 EZ

1 minute max distance

9 minute Kick

3 minutes - 20 vert. board, 20 ez

3 minutes - Vert. Kick 20 streamline/20shoulders

3 minutes - 20 vert. board, 20 EZ

12 Minute Kick

2 minute max distance

3 minutes - 15 second Power Blast/45 EZ

2 minute max distance

3 minutes - 15 second Power Blast/45 EZ

2 minute max distance

Notes: nice long set for the legs, Pay attention to how far you can get in the time requirement so you can reference it for future use.

Tuesday, July 7, 2015

Fast/EZ

Warmup: 300 + 4 X 75 K/D/S + 12 X 25 Variable Sprints

Main Set

1 X 150 @ 2

2 X 100 @ 1:15

1 X 300 EZ @ 5

1 X 125 @ 1:30

2 X 75 @ 60

1 X 200 EZ @ 4

1 X 100 @ 1:15

2 X 50 @ 45

1 X 100 EZ @ 2

1 X 75 @ 60

2 X 25 @ 20

1 X 300 EZ @ 3

Notes: just over 900 yards of very fast swimming, today we are starting with the longer swim first and then bringing the length of the repetition down a little to keep the speed and intensity up at a high level. Feel free to mix in strokes as needed.

Monday, July 6, 2015

Warmup: 300 Choice + 12 X 25 drills + 12 X 25 descending by 3's

Main Set:

24 X 25 @ 30

*do in sets of 8 where you pick up tempo in groups of 2

*12 X 50 Kick @ 60

Odd's alternate - 50 kick all out for time, with 1st 25 underwater timed

Even - EZ

6 X 100 @ 1:30 alternate FR/IM

3 X 200 strong @ 2:15-3 hold your best

Notes: go to each part with minimum rest, follow directions

Thursday, July 2, 2015

Fast/EZ

Warmup for some high intensity

Main Set

3 X [3 X 50 @ 40] @ 3:00

100 EZ

6 X [3 X 25 @ 20] @ 2:00

200 EZ

4 X [2 X 75 @ 60] @ 3

200 EZ

6 X [3 X 25 @ 20] @ 2:00

100 EZ

3 X [3 X 50 @ 40] @ 3:00

Notes: Intense Set if done right, very doable, you should be able to accumulate some really good strokes. Feel free to mix in kick or stroke as needed to work your events.

Wednesday, July 1, 2015

Legs

Warmup the legs!

Main Set

4 X 75 Kick @ 1:15 descend 1-4

9 X 50 Kick @ :30R

1-3 = Vert. Board 1st 15M

4-6 = 2nd 25 underwater

7-9 = sprint last 15M

300 Swim @ 4

4 X 150 Kick @ 3

300 Swim @ 4

9 X 50 Kick @ :30R

same as above

4 X 75 Kick @ 1:15 descend 1-4