Calvin College Summer Workouts: May 2016

Tuesday, May 31, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75 K/S

6 X 50 descend in groups of 2

Main Set

3 X 100 FR @ 1:10-20

2 X 150 Kick @ 2:15

3 X 100 FR @ 1:10-20

4 X 75 IM no FR @ 1:05

3 X 100 FR @ 1:10-20

1 X 300 Kick @ 4:30

3 X 100 FR @ 1:10-20

1 X 300 IM

Notes: Choose a sendoff and pace for 100's that is just in your comfort zone, but still keeping HR at or just above 25, push the kicks and the IM's spiking the HR noticeably.

Thursday, May 26, 2016

Friday, May 27, 2016

Challenge - Post something fast

Warmup

300 loosen

200 kick

4 X 75 @ :10R

*Desc. 1-3, push first 25 of #4

Main Set

1 X 50 @ 2:00

1 X 75 @ 2:00

1 X 100 @ 2:00

1 X 125/150 @ 2:00

1 X 150/175 @ 2:00

1 X 100 @ 2:00

1 X 75 @ 2:00

1 X 50 @ 2:00

Notes: All swims swum as well as you can, the rest go's away in the middle of the set and then comes back toward the end. Be tough through the middle, it doesn't last long. 16 Minutes of your best swimming to finish the week!

Thursday, May 26, 2016

Rainbow (Build)

Warmup/Main Set (everything flows together today)

300 Loosen @ 5:00

4 X 75 K/D/S @ 1:15 (choice of drills)

*keep HR at 22 or below through this point

5 X 150 Pull @ 2:00 (HR 22-25)

6 X 100 @ 1:10-30 (HR 25-28) Choice of stroke

5 X [2 X 50 @ 40] @ 2:00 (HR 30+)

Notes: about 40 minutes, there are some options to swim different strokes or IM, the HR and the timing is the most imporant key to the success to this type of set. You want to control your energy output from start to finish. The last part of the set are essentially broken 100's, the small amount of rest won't let your HR come down and it will be just enough to keep the quality up. You can easily extend this set to an hour or longer by adding some more reps, but keep the proportions the same. You want to spend a quarter of the time in each zone.

Wednesday, May 25, 2016

High Velocity

Warmup

300 loosen

200 kick

4 X 25 Kick variable sprints

3 X 100 FR (push 1st 25-50-75)

4 X 50 mixed strokes

4 X 25 Swim Variable sprints

*all on 15-30R

Main Set for Short Sprints

30 X 50 @ 60 (may use fins and/or paddles)

#1 - Max velocity to far flags (25 yd pool)

#2 - Max velocty from 15M thru turn back to 1/2 pool

#3 - Max veloctiy coming off turn to 15M

#4 - Max velocity last 12 1/2

#5 - EZ

Notes: Take right types of strokes, you need to look like your goal times for short chunks, :08-:10 seconds at a time. It all adds up!

Main Set for Long Sprints (distance):

4 rounds:

200 @ 2:30 (150 strong + :10R + 50 P200)

1 X 50 @ 45 P200

1 X 100 @ 1:30 1st 50 P200, 2nd 50 EZ

1 X 50 @ 45 P200

1 X 100 @ 2:00 EZ

Notes: Each round accumulates 200 yards of P200 or very fast swimming, the set starts with a strong 1st 150 of the 200, short rest and then you start cranking out 50's of meaningful speeds with short rest or active recovery.

Tuesday, May 24, 2016

Legs/Skills

Warmup

300 loosen

4 X 25 Kick w/ vert. board

4 X 25 Kick desc. 1-4 normal board

4 X 25 underwater to 15M

Main Set

4 rounds of:

2 X 25 Kick @ 25 at 90%

1 X 50 @ 70 1st 25 at 90% underwater to 15M, 2nd 25 EZ

15 minute Kick Progression

5 minutes building by :15, reset after every minute

*:15 at 80%, :15 at 90%, :15 at 95%, :15 @ 100%

5 Minutes Fast/EZ follwing this pattern

:20Fast/:40EZ, 30/30, 30/30, 40/20, 40/20

5 Minutes Fast/EZ alt. w/ and w/o resistance as follows:

*:15Fast (normal board), :15EZ, :15Fast (Vert. Board), :15EZ

4 rounds of:

3 X 25 @ 30 at 90%

*extra 30-60 between rounds

*if you have blocks, do first from dive, every 25 is done underwater to 15M

Notes: Part I - get HR up with the two kicks and then execute a good underwater, goal is to make is somewhat realistic by having to stay underwater with HR elevated. Part II - 12 minutes of kicking, starting with building efforts, fast/ez pattern, and then another fast/ez patter with some resistance, using a vert. board (just like it sounds). Part III - execute 3 underwaters in a row on short rest. Use a block on the first 25 if you can as that changes a few things and needs to be practiced.

Monday, May 23, 2016

Aerobic Endurance

Warmup

300 loosen

6 X 50 @ :10R alt. K/S, S/K

4 X 75 Mixed strokes @ :10R

Main Set

15 swims @ 2:00

#1 - 150 or 175 Free

#2 - 125 IM w/ 50 FR

#3 - 100-125 Kick

#4 - 125 IM w/ 50 of FL,BK, or BR

#5 - 150 or 175 Free

*repeat

Notes: We are looking for 30 minutes of good solid effort, no sprints or super hero's, just consistent, steady, HR25 (:10) effort. You have some choice in the 150-175FR and 100 or 125 Kick, this is to allow to adjust to ability. Obviously when you add a 25, it will make it more difficult. Finally, notice the difference in the 125's. Repeat the pattern 3 X's.

Thursday, May 19, 2016

Rainbow Set

Warmup

300 loosen

300 Kick every 3rd 25, decend 1-4

6 X 50 descend 1-3, 4-6

Main Set

3 X 250 Pull @ 3:30-4 (HR < 25)

4 X 150 @ 2:15 (alt. 1st/last 75 Kick) (HR 25)

6 X 75 @ 1:10 choice of stroke (HR closer to 30 than 25)

Wednesday, May 18, 2016

High Velocity

Warmup

300 loosen

16 X 25 @ 30 Variable Sprints

Alt. Odd/Even rounds of 4 Kick/Swim

Main Set for short sprint

4 X Sprint to far flags @ 60

1 X 25 Sprint

1 X 50 EZ

4 X :10 Kick w/ board, Hammer Down @ 60

1 X 50 Kick Spring

1 X 50 EZ

4 X 25 w/ fins & paddles @ 60

1 X 75 ALL OUt

1 X 75 EZ

Main Set for longer sprint

4 X 25 @ 20

1 X 50 @ 40

1 X 50 EZ @ 90

6 X 25 @ 25

1 X 75 @ 60

1 X 75 EZ @ 2:00

8 X 25 @ 30

1 X 100 @ 1:30

1 X 100 EZ

*if it is not labled EZ, swim with highest intensity

Tuesday, May 17, 2016

Legs/Underwater

Warmup

300 loosen

20 X 25

alt. 4 underwaters from wall going to 1/2, 15, flags, full 25

4 with board descend 1-4

Main Set

12 X 50 @ 60 working on underwaters at different places

#1 - underwater to 15M from running dive

#2 - underwater to 15M from wall

#3 - underwater from far wall to 15M

8:00 Kick w/ board or vert.

*if using a board: alt. 15FAST,15EZ,15FAST w/ VERT. BOARD,15FAST

*if vert. :10 streamline vert. kick @ top, 3 shooters from bottom on bottoms

12 X 50 @ 60 w/ fins working on underwaters and spead into stroke

#1 - FAST 15M underwater + breakout to far flags

#2 - in/out of wall to 15M

#3 - full last 25 w/ 15M underwater and finish

Monday, May 16, 2016

Aerobic Endurance

Warmup

300 loosen

200 buddy kick

Main Set

4 X 75 Kick @ 1:10-20

5 X 100 @ 1:10-20 steady, strong

6 X 50 @ :50 IMO, no FR

6 X 75 Kick @ 1:10-20

5 X 100 @ 1:10-20 steady, strong

4 X 50 @ :50 IMO

Notes: keep it moving, HR hovering around 25, no stopping.

Friday, May 13, 2016

Frday, May 13, 2016

Challenge Set

Warmup

300 loosen

200 Kick

2 X 150 push first 75-125

Main Set

8 X 25 FL @ 30

8 X :15 body squats @ 30

8 X 25 BK @ 30

8 X :15 plank @ 30

8 X 25 BR @ 30

8 X :15 Michigan Jump @ 30

8 X 25 FR @ 30

8 X :15 Burpee @ 30

Notes: go straight through set, it is very similar to a Tabata workout found in other fitness programs. A Michigan Jump starts with one foot on the ground, both hands touch the floor and then proceed to a streamline jump, keeping your balance on the same foot the entire time.

Thursday, May 12, 2016

Rainbow Set

Warmup

300 loosen

300 alt. 50K/50S

3 X 100 push 1st 25-50-75

Main Set

12 X 50 @ 50 Pull (breathing patter/snorkle, fewest strokes)

12 X 50 (1 @ 35, 2 @ 40, 3 @ 45)

*hold same pace throughout, even though rest changes, HR 25

12 X 50 FAST (2 @ 40, 2 @ 60) HR around 30

Notes: 1st round is very smooth, quiet long swimming, 2nd round starts to pick up the tempo and the pace, but under control, last 12 are all fast with HR around 30

Wednesday, May 11, 2016

High Velocity

Warmup

300 Loosen

3 X 100 desc. 1-3

8 X 25 alt. sprint 1st 15M/last 12 1/2 yards

Main Set

12 X mid-pool sprint

#1 - from flags to 15M

#2 - from flags to mid-pool, start facing opp. dir. and flip

#3 - in/out of wall

#4 - mid-pool to finish

6 X 50 Kick @ 60 (BLAST 1st :10)

12 X sprint from wall to far flags w/ fins & pads

Notes: 30 High velocity swims, give yourself plenty of rest, get up to your highest velocities in small doses.

Tuesday, May 10, 2016

Legs/Skills

Warmup

300 Loosen

6 X 50 alt. K/S, S/K @ 55

6 X 25 Working on walls and breakouts

Main Set

12 X 25 @ :30R

*underwater Kicking

#1 - all the way, #2 - to 15M, #3 - include 3 strokes out of streamline, #4 - pull it all together with full 25

1 X 300 Kick with good effort

12 X turn + streamline @ whatever you need

#1-2: :10 kick against wall, spin, + 15M off wall

#3-4: 15M in and 15M out from wall

3 X 100 Kick @ 1:30 hold best

2 X 25 @ ?

2 X 50 @ ?

2 X 75 @ ?

*choose sendoff that allows you to perform skills correctly (turns, take off position, path to the surface, break out)

Notes: there are a couple kicks that will get the heart rate up, and being underwater does the same, but make sure you step back and make sure the quality of the skills are being worked on. Underwater swimming is a skill and there is an art to it, it is not something you can just try harder at all the time.

Monday, May 9, 2016

Aerobic Endurance

Warmup

300 Loosen

8 X 75 @ :15R

2 K/S, 2 IM, no FR, 2 K/S, 2 push first 50

Main Set

4 X 50 @ 50

3 X 50 Kick @ 50

2 X 50 stroke @ 50

1 X 50 choice sprint @ 50

1 X 300 @ 5:00

*sprint every 3rd 25

1 X 400 @ 5:00

*steady

1 X 300 @ 5:00

*sprint every 3rd 25

1 X 50 @ 50

2 X 50 Kick @ 50

3 X 50 stroke @ 50

4 X 50 choice Sprint @ 50

Notes: great pattern to follow, should not have a problem keepin HR around 25.

Friday, May 6, 2016

Friday Challenge

Warmup

300 loosen

200 buddy kick

3 X 100 @ 1:30 get it moving, descend 1-3

8 X 25 variable sprints or ez/fast

Main Set

3 Big Swims @ 5:00

Anything between 50-500, Be FAST today!

Notes: Pick a distance, pick a stroke, and finish the week with something you are proud of!

Thursday, May 5, 2016

Rainbow Set

Warmup

12 X 75 @ :15R

4 EZ, 4 Mixed strokes/drills, 2 kick, 2 swim both with 2nd faster than 1st

Main Set

5 X 100 Pull @ 1:30 (smooth, slow, quiet) HR<25

4 X 100 Kick/Swim @ 1:30 HR 23-25

3 X 100 FR @ 1:20 HR 25

2 X 100 FR @ 1:10 HR 28-30

1 X 100 EZ

4 X 25 @ :30 HR 30+

Notes: follow directions, control your energy output

Wednesday, May 4, 2016

High Velocity

Warmup

300 loosen

12 X 50 @ :15R

4 desc. 1-4

4 1st 25 strong, 2nd 25 EZ

4 last 12 1/2 Sprint

Main Set

Short Sprints

4 X 50 @ 60 Sprint 1st 15M

3 X 50 @ 90 Sprint 1st 25

2 X 50 @ 2:00 Sprint 1st 37 1/2

1 X 50 Dive

Long Sprints

5 X's:

3 X 25 @ :20 (FAST)

1 X 75 EZ @ 90

4 X's:

4 X 25 @ 25 FAST

1 X 100 EZ @ 2:00

3 X's

1 X 25 @ 30 + 1 X 50 @ 30 FAST

1 X 75 EZ @ 2:00

Notes: Put value in getting up to your top velocities, take the right type's of strokes, don't just try hard.

Tuesday, May 3, 2016

Legs

Warmup

200 loosen

200 buddy kick

8 X 25 Kick @ :15R

4 underwater, 4 with a board descending 1-4

Main Set

12 X 50 Kick @ 45/50

#3,6,9,12 sprint 1st 25

8 X [2 X 25 @ :20] @ 90

*w/ fins, underwater or over

4 X [3 X 25 @ 25] @ 2:00

*w/ a board, good fast old-fashioned kicking

Notes: 1st round of 50's is very aerobic, short rest, picking up the pace every 3rd 50, the round is grouped into two 25's w/ fins, specific to your stroke, and 3 X 25's w/ a board trying to string together 2 and 3 25's at a very good speed. Keep the foot speed up!

Monday, May 2, 2016

Sustained Effort

Warmup

300 Loosen

8 X 50 @ :15R

4 Kick, 4 Swim descend to effort you want to hold for main set

Main Set

3 X 100 FR @ 1:10-20

4 X 75 Kick @ 1:15

3 X 100 IM @ 1:30-45

1 X 300 IM KICK @ 4:30-5

3 X 100 FR @ 1:10-20

4 X 75 Kick @ 1:15

3 X 100 choice of stroke @ :15R

Notes: 30-40 minutes of sustained effort, stay consistent, steady, HR around 25 per :10