Calvin College Summer Workouts: March 2016

Thursday, March 31, 2016

Aerobic Endurance - Mixed Strokes

Warmup

300 Loosen

4 X 125 Indy IM @ :15R

*every 125 is drill/swim/Kick/swim/drill

*Indy IM's are Fl-Bk-Br-Fr-FL, Bk-Br-Fr-Fl-Bk, Br-Fr.......

Main Set

12 X 25 @ 30 FL

6 X 50 @ 50 BK

4 X 75 @ 1:15 BR

4 X 100 @ 1:15 FR

3 X 100 Kick IM @ 1:40

1 X 200 - 400 IM finish with a bang

Notes: 30 minutes, pretty straight forward, keep a steady effort throughout, and finish with a good IM, your choice of distance. Keep HR at 25 or better and do not stop to get best results.

Wednesday, March 30, 2016

High Velocity

Warmup

300 loosen

3 X 100 K/S @ :15R

12 X 25 @ :30 variable sprints

*middle 4 kick

Sprint HVO

8 X mid pool sprints @ 45-60

#1 - Flags to 15M

#2 - Flags to 1/2 pool, start facing opp. direction and flip to start

#3 - 15 to 15 include the turn

#4 - 1/2 pool to finish

10 X bucket or stretch cord @ 60

*bucket to 15M, stretch cord from dive

3 X 25 @ 2:00 + 1 X 50 from dive

Distance HVO

1 X 200 @ 3:00 strong start

6 X 50 @ 60 P200

3:00 Kick - BLAST :10, EZ :20

3 X 100 @ 3:00 BEST

3:00 Kick - BLAST :10, EZ :20

6 X 50 @ 60 P200

1 X 200 @ 3:00 match or beat 1st 200

Notes: Sprint set is 30 minutes, Distance set is 33 minutes, Sprint is looking to accumulate the right types of strokes from various spots in the pool with resistance at times. Distance is going to accumulate some high intensity swimming.

Tuesday, March 29, 2016

Legs

Warmup

300 Loosen

200 buddy kick

2 X 75 Kick @ :30R get moving

3 X 50 Kick@ :20R strong

4 X 25 Kick @ :15R FAST!

Main Set

1 X 100 Kick @ 2:00 Timed!

3 X 150 S/K/S @ 2:00-15 steady effort

4 X 25 underwater Kick @ 45

1 X 400 kick @ 6:30-7

4 X 25 underwater Kick @ 45

3 X 150 S/K/S @ 2:00-15 steady effort

1 X 100 Kick Timed, fight to go faster than the first100

Notes: 28-30 minute main set. Start Fast and end fast, the 150's will get the blood back to the upper body, execute some good underwater kicks on the 25's, and a nice strong kick in the middle.

Monday, March 28, 2016

Aerobic Endurance

Warmup

300 Loosen

8 X 75 (25K/50S) @ :15R

Descend the kicks on 1st 4, descend the swims on the 2nd 4

Main Set

15 X 75 @ 60/65

5 Swim, 5 25K/50S, 5 alt. 1st last 50 Kick

1 X 200 EZ FR @ 3:00

15 X 75

3 Kick @ 1:10/15 Best

2 EZ Swim @ :15R

4 25K/50Swim @ 60 Best

1 EZ Swim @ :15R

5 Swim @ 60 Best

Notes: 33-35 Minute Main Set diveded into to rounds of 15 minute efforts. The first 15 Minutes, the increased amount of kick is what adds the stress to the set. After the 200 loosen in the middle the last 15, you are going to target 3 really good 75's kick, 4 really good 75's K/S, and 5 really good 75's to close out the workout. As usual, you want to go straight through the set, a 5 minute break changes the workout and the results.

Thursday, March 24, 2016

Aerobic Endurance - mixed strokes

*note, Calvin is closed Fri/Sat for Easter, will resume posting workouts on Monday

Warmup

300 loosen

4 X 125

#1-2 = Kick/Swim by 50/75

#3-4 = push 1st 75

Main Set

18 X 50 @ 50

#1 50FL/25BK, #2 25FL/50BK

#3 50BK/25BR, #4 25BK/50BR

#5 50BR/25FR, #6 25BR/50FR

6 X 100 Kick IM @ 1:40

*1st 50 w/o board, 2nd 50 w/ board

4 X 75 IMO @ 1:15 finish with a bang!

Notes: Duration 30 minutes, Keep HR around 25 until the end. Steady and consistent today, use different strokes to move differently through the water, even if you are not an IM'r, have kick board ready so you don't take breaks, and swim straight through so HR does not come down.

Wednesday, March 23, 2016

High Velocity/Blue for Distance

Warmup

300 loosen

12 X 75 descending in groups of 3, last 3 sprint the 1st 25, followed by ez 50

Sprint High Velocity

10 X 15-20M sprints @ 60

*leave from wall

10 X :10 Kick BLASTS @ 60

5 X 25 @ 2:00

Notes: 25 high velocity swims, 30 minutes, take the right types of strokes

Blue for Distance

12 X 50 @ 50 sprint 1st/last 25

6 X 100 @ 1:20 Sprint 1st/last 50

4 X 50 @ 2:00 FAST!

Notes: 27 minutes, accumulate 800 yards of high intensity swimming, shooting for sub P200

Tuesday, March 22, 2016

March 22, 2016

Legs

Warmup

300 loosen

12 X 50 alt. K/S, S/K @ 55 (kick gets faster in groups of 4)

Main Set

Part I (sustained effort)

8:00 Kick building by minute (pick up effort at :20/:40, reset at :60)

2:00 to prepare

Part II (Fast/timed kicks)

4 X 100 Kick @ 2:00 best average

2:00 to prepare

Part III (specialty Kicking)

Choose One:

BR: 12 X 25 @ 45 progession

#1 - :10 kick against wall (no breath) + pullout + EZ swim

#2 - underwater streamline kick for time

#3 - Egg beater w/ board

#4 - *do 50 BR kick for time, go right into #1

FL/BK:

12 X 25 @ 45 (underwater)

4 from wall, 4 from dive, 4 w/ fins

FR:

3 X [3 X 25 + 50 @ 45]

25's = all out - flip board to vertical from flags into wall

50's = timed

Notes: 30 minutes - starts with sustained effort, HR will be between 25-30+, Part II - hold yourself accountable and get some good 100's in and then finish with some specialty work

Monday, March 21, 2016

Aerobic Endurance

Warmup

300 loosen

9 X 50 @ 50 descending by 3's, kick middle 3

Main Set

4 X 150 @ 2:00

4 X 25 @ 30

3 X 150 @ 2:00

8 X 25 @ 30

2 X 150 @ 2:00

12 X 25 @ 30

1 X 150 @ 2:00

16 X 25 @ 30

Notes: Length - 30 minutes, Steady effort throughout, you may choose a kick/swim pattern on the 150's to your ability level and accumulate strong 25's with good habits, may choose strokes or IMO. Keep HR should be around 25.