Calvin College Summer Workouts: June 2016

Thursday, June 30, 2016

Rainbow - Build

Warmup to Main Set - move straight through it today:

300 Loosen (HR below 22)

4 X 200 Pull @ 2:45-3:15

*limit strokes, long strokes, quiet, HR below 22

4 X 150 S-K-S @ 2:15-30 (HR at 25)

4 X 100 FR @ 1:10-40 (HR 25-28)

4 X 75 choice of stroke @ 90 (HR 30)

Notes: practice control, practice timing, and being able to pick up the effort and keeping it there as you go while you always want to finish with your best.

Wednesday, June 29, 2016

High Velocity

Warmup

300 loosen

4 X 75 mixed strokes

12 X 25 variable sprints, every four get a little faster

Main Set

9:00 Kick

*1st 3:00 :10 Fast/:20 EZ

2nd 3:00 :15 Fast/:15 EZ

3rd 3:00 :10 Fast w/ vert. board/:20 EZ

*no turns during :10 second efforts, if you get to a wall kick against the wall

6 X BLAST to Far FLAGS w/ fins and/or paddles @ 60

3 X 25 from dive @ 90

BE FAST, TAKE THE RIGHT TYPE OF STROKES TODAY

*THE WATER AND BODY ACT DIFFERENTLY AT HIGH VELOCITIES

Tuesday, June 28, 2016

Legs/Walls/underwaters

Warmup

300 loosen

300 square turns (open turns, no diagonal pushoff's)

12 X 25 @ 30

*stroke specific pushoff's w/ moderate effort, good habits!

Main Set

4 X 100 Kick/Swim @ 1:30 (Kick 1st 50)

4 X 100 K/S @ 1:30 (alt. kick Last/first 25)

4 X 100 Kick @ 1:30

3:00 vertical kick (20 hands on head/20 hands on shoulders)

*steady, work both sides of kick

4 X 25 underwater Kick @ 45

4 X 25 underwater kick w/ fins @ 30

4 X 25 @ ? fast underwater through breakout

*90%, techinque trumps 110% effort

4 X 25 @ ? w/ fins, same as above

4 X 25 @ ? from dive, same as above

Notes: Start with some endurance kicking, move to working on how you move throught the water in a streamline, and then add a breakout, some fins, and a start.

Monday, June 27, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75 K/S

3 X 100 IM

Main Set

10 X 25 FR @ 30 (sub :15)

1 X 100 Kick @ 1:30

10 X 25 IMO @ 30 (best avg.)

1 X 150 Kick @ 2:30

10 X 25 FR @ 30 (sub :15

1 X 200 Kick @ 3:15

10 X 25 IMO @ 30 (best avg.)

1 X 300 Kick @ 4:45

10 X 25 FR @ 30 (sub :15)

Notes: keeping the swimming repeats in small, doable doses, which will make sure the quality remains high, and the walls are done right. Start with a strong 100 kick and extend it to 300!

Friday, June 24, 2016

Fast Friday

Warmup

300 loosen,

3 X 100 K/S

6 X 50 mixed strokes

Main Set

30 X 25 @ 30

Hold Best Avg.

Notes: simple, 15 minutes of high intensity, good walls, good strokes, HR 30+

Thursday, June 23, 2016

Rainbow - Build

Warmup + main set, straight through

300 Loosen

4 X 225 Pull @ :15R

*limit stroke count, quiet swimming, head down for 4-6 strokes at at time or snorkel, HR at 22 or lower.

6 X 125 K/S @ 1:45-2:00 (:15R)

Kick 1st 75 HR around 25

8 X 75 @ 60-75

Mix up strokes if you want, bring HR up to 25-28

12 X 50 @ 40-45 Bring it Home!

Hold best avg., HR at 30+

Wednesday, June 22, 2016

High Velocity

Warmup

300 loosen

9 X 50

#1 - 3 = descend the 1st 15M

#4-6 = descend the 15M through turn and back to mid-pool

#7-9 = descend the last 12 1/2

Main Set

10 X 25 w/ fins & paddles @ 60

*HIGHEST VELOCITY TO FAR FLAGS

8 X 25 @ 90 w/ resistance

*bucket, cord, etc... race tempo's to 1/2 pool

10 X 25 from dive @ 60

*HIGEST VELOCITY TO FAR FLAGS

Notes: accumulate high velocity swimming, take the right types of strokes, because the water and your body act differently swimming at these speeds. Rest is your friend today!

Tuesday, June 21, 2016

Legs, Walls, Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

Main Set

3 X 100 Kick @ fastest sendoff

Take a quick :30

4 X 25 @ 45 15M + breakouts

6 X 25 Resistance Kick @ 60 Rest

*:10 blast w/ vert. board

4 X 25 @ 45 15M + breakouts

5:00 vert. Kick

*:06 blast on the tops, 3 shooters on the bottoms

4 X 25 @ 45 15M + breakouts

3 X 100 Kick @ fastest sendoff

Notes: Nothing lasts too long, a little bit of everything, some sendoff's, some resistence kicking, vertical kicking, and 3 rounds to work on your walls. There is a lot to the walls, set the feet, take off position, take correct streamline path, and finish with the right way to break out.

Monday, June 20, 2016

Aerobic Endurance

Warmup

300 loosen

8 X 75 Odd - reduce stroke count by 25

Even - descend 1-4

Main Set

3 X 100 @ 1:40

6 X 25 @ 30 Kick

3 X 100 @ 1:30

3 X 50 Stroke @ 50

3 X 100 @ 1:25

4 X 25 @ 30 Kick

3 X 100 @ 1:20

2 X 50 Stroke @ 50

3 X 100 @ 1:15

2 X 25 Kick @ 30

3 X 100 @ 1:10

1 X 50 Stroke

Notes: nice pattern this morning, the sendoff's for the 100's continue to give you less ress, keep the kicks and strokes consistent and strong.

Friday, June 17, 2016

Warmup

300 loosen

3 X 100 mixed strokes/IM

4 X 75 K/S

Main Set

3 Fast Swims @ 5:00

Choose any distance from 50-500, be fast!

Thursday, June 16, 2016

Camp Workout

Sorry for missing yesterday, camp got the best of me and I got out of my routine.

Warmup

300 loosen

4 X 75 k/s

6 X 50 descend by 3's

Main Set

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

100 EZ @ 3:00

2 X [1 X 25 @ 30 + 1 X 50] @ 2:00

100 EZ @ 3:00

2 X [1 X 50 @ 45 + 1 X 25] @ 2:00

100 EZ @ 3:00

2 X 75 @ 2:00

Notes: all swims except 100EZ are swum with best effort and ability.

Tuesday, June 14, 2016

Fast/EZ

Warmup

300 loosen

3 X 100 K/S

12 X 25 descend by 3's

Main Set

Round 1 - Kick

3 X's:

1 X 25 @ 30

1 X 50 @ 45

1 X 25 @ 45

Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim

Round 2 - FR

3 X's:

1 X 25 @ 30

1 X 50 @ 45

1 X 25 @ 45

Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim

Round 3 - choice of stroke

3 X's:

1 X 25 @ 30

1 X 50 @ 45

1 X 25 @ 45

Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim

Notes: In the big picture, you are going to accumulate 900 yards of very meaningful swimming, high intensity and with some space between rounds to recover to keep the quality very high

Monday, June 13, 2016

Aerobic Endurance

Warmup

300 loosen

12 X 25 mixed strokes

3 X 100 descend 1-3

Main Set

3 rounds of:

1 X 125 @ 1:30

1 X 100 @ 1:15

1 X 75 @ 60

1 X 50 @ 45

2 X 25 @ 30

8 X 25 Kick @ 30

*do last 25 @ 60

Notes: the sendoff's start off a little more challenging, stick with it, and stay consistent and steady as the length of repetitions come down.

Friday, June 10, 2016

Fast Friday

Warmup for a great finish to the week:

300 loosen

4 X 75 K/D/S IMO

6 X 50 @ 40/45 strong and smooth

8 X 25 variable sprints

Main Set

9 X 50 Kick @ 45

7 X 50 Kick @ 50

5 X 50 Kick @ 55

3 X 50 Kick @ 60

9 X 25 Swim @ 20

7 X 25 Swim @ 25

5 X 25 Swim @ 30

3 X 25 Swim @ 40

Notes: Best Effort throughout entire set, as rest becomes more in your favor, I would think the speed will get faster or allow you to not get slower. Continue to have the propulsion being dominated from your lets through the swims.

Thursday, June 9, 2016

Rainbow - Build

Warmup (HR below 22 per:10)

300 loosen

12 X 25 skills & drills

4 X 125 Pull @ :15R

Main Set

2 X 300 Kick @ 5:00

*2nd, :15 faster than 1st, bring HR up to 25 per :10

3 X 200 IM @ 3:00-30 HR 25-28 per :10

6 X 100 FR @ 1:30 (HR 30+)

Notes: work on controlling your energy output, timing, and effort as you slowly build throughout the set and finish with your best.

Wednesday, June 8, 2016

High Velocity

Warmup

300 loosen

4 X 100 IM or mixed strokes, moderate effort

12 X 25 variable sprints

Main Set

8 X 50 @ 60

*full speed last 12 1/2, no more than one breath

8 X full speed sprint to far flags, use wall or blocks @ 60+

8 X full 25 w/ fins & paddles @ 90 faster than race pace

Notes: you have to practice taking strokes at race tempo and your body moves differently at high velocities, no better way to do that than short chunks. Rest has to be availble, otherwise it just becomes "try hard" mode.

Tuesday, June 7, 2016

Legs/Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

6 X 25 w/ good take off's and underwaters

Main Set

5 X {3 X 25 Kick @ 30} @ 2:00

*max. amount of underwater kicking

5 X 25 sprint swim @ 30

*good wall, underwater, breakout and swimming velocity

1:00 break

4 X {3 X 25 Kick @ 30} @ 2:00

4 X 25 sprint swim @ 30

1:00 break

3 X {3 X 25 Kick @ 30} @ 2:00

3 X 25 sprint swim @ 30

Monday, June 6, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75

push 1st 25-50 on 1st 2, then sprint last 25 on last 2

Main Set

35 X 50 as follows

5 Kick @ 50

4 IMO @ 50

3 sprint 1st 25 @ 50

2 @ 40 FAST

1 EZ @ 60

5 Kick @ 50

1 EZ @ 60

2 @ 40 FAST

3 sprint last 25 @ 50

4 IMO

5 Kick @ 50

Notes: good pattern, a few changes in speed and strokes will keep you honest!

Thursday, June 2, 2016

Friday, June 3, 2016

Fast Friday

Warmup

300 loosen

4 X 75 desc. 1-4

12 X 25 variable sprints

Main Set

4 X "X" @ 1:00

4 X "Y" @ 1:30

4 X "Z" @ 2:00

X = 25-100

Y = 50-150

Z = 75-200

Notes: 18 minutes of high intensity swimming. Choose your distance. if you stay on the short side, you will create a very nice sprint set, as you add distance to your variables, it becomes quite the high intensity endurance effort, and if you stick with something in the middle it is a nice "blue" set as we call it. You can't go wrong, pick a distance and swim fast!

Thursday, June 2, 2016

Rainbow Set (build)

Warmup

300 loosen

200 Kick

100 IM

300-200-100 Pull @ :15R

*quiet, slow, long swimming

Main Set

3 X 300 K/S @ 4:30 (HR around 25)

kick first 100-150-200

3 X 200 IM @ 2:45-3:15 (HR 25-28)

4 X 100 FR @ 1:10-20 (HR 30+)

Notes: the set actually starts with the Warmup, starting slow, quiet, and then picking up the intensity, effort, and HR as the set goes, practice timing, you want to finish with your best.

Wednesday, June 1, 2016

Legs/Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

Main Set

1 X 300 Kick @ 5:00 (best, sustained effort)

2 X :30 vert. Kick BLAST @ 60

1 X 200 Kick @ 4:00 (best, sustained effort)

4 X 3 shooters @ :30 (from bottom of pool)

1 X 100 Kick @ 2:00 (best)

8 X underwater @ 45 from running dive

1 X 100 Kick @ 2:00 (best)

4 X 300 shooters @ :30 (from bottom of pool)

1 X 200 Kick @ 4:00 (best, sustained effort)

2 X :30 vert. Kick BLAST @ 60

1 X 300 Kick best!

Notes: best efforts on the 3-2-1 kIcks with board or on back, then keep moving through all the other skills and challanges. shooters are streamlines from the bottom of the pool (8ft.), and the 8 underwaters are streamlines from a running dive.