Calvin College Summer Workouts: July 2016

Thursday, July 28, 2016

Build - Rainbow

One Set, build from start to finish:

300 loosen

12 X 25 drills/skills

2 X 500 Pull sculling every 5th length

*all of the above is slow, quiet, only moving what you need to move

20 X 25 @ 30 alt. 2 Swim, 2 kick no board working on leaving walls and streamline (HR25)

12 X 50 @ 50 IMO (HR25-28)

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

2 X 75 @ 90 finish with a bang! (HR 30+)

Wednesday, July 27, 2016

High Velocity

Warmup

300 loosen

24 X 25

3 ez, 1 fast

2 ez, 2 fast

1 ez, 3 fast

*two times through

Main Set - a little distance or 200 pace version

8 X 75 @ 90

1st 25 sprint

6 X 75 @ 90

1st 50 sprint

4 X 75 @ 90

last 50 sprint

2 X 75 @ 90 sprint

Notes: Sprint means as fast as possible, 200 pace is not unreasonable to think about, the sendoff is long on purpose to make sure you can keep the quality up. You can choose your stroke on the fast parts, you can even kick, so feel free to be creative.

Tuesday, July 26, 2016

Legs

Warmup

100 loosen

200 social kick

8 X 50 alt. kick/swim, swim/kick

Main Set

8:00 kick (build by :15 sec, so that last 15 of every 60 is AO)

2 X 25 underwater for time

6:00 kick (alt. 20 FAST!, 20 EZ)

4 X 25 underwater for time

4:00 Kick (40 FAST!, 20 EZ)

6 X 25 underwater for time

2:00 Kick (15FAST, 15 EZ, 60FAST, 15EZ, 15FAST)

8 X 25 swim fast w/ 15M breakouts

Notes: you will accumulate 20 minutes of Fast/EZ kicking and 20 X 25 working on underwater kicking, finishing with taking it into a swim.

Monday, July 25, 2016

Sustained Effort

Warmup

300 loosen

6 X 50 push 1st 25

12 X 25 3 fast, 3 ez

Main Set

5 X 50 FR @ 45

2 X 50 FR @ 45 (move it! :03-:05 faster)

5 X 50 FR @ 45

1:00 Rest

4 X 75 Kick @ 1:15-30

3 X 100 IM @ 1:30-45

4 X 75 Kick @ 1:15-30

1:00 Rest

5 X 50 FR @ 45

2 X 50 FR @ 45 (move it! :03-:05 faster)

5 X 50 FR @ 45

Notes: A good sustained effort set with some wrinkles. I ask you to step it up for a couple 50's, and you go back and forth between some kick and mixed strokes, so keep the same effort throughout, stay in control, and work through some different modes of movement.

Thursday, July 21, 2016

Build - Rainbow set

Warmup to main set - straight through:

300 loosen

12 X 25 skills/drills/strokes

8 X 125 Pull @ :15R (HR <24)

*limit strokes, stay long

6 X 100 FRIM @ 1:30-45 (IM's w/ no fly) (HR 25)

4 X 75 Kick @ 1:15-30 (HR 26-28)

2 X 50 FR @ 45 (HR 30+)

1 X 100 BEST - CHOICE OF STROKE (HR MAX)

Notes: timing is everything, learn to manage your HR and energy output so that you finish with your best.

Wednesday, July 20, 2016

High Velocity

Warmup

300 loosen

12 X 25 mixed drills/strokes

12 X 25 variable sprints

Main Set

12 X :10 second explosive kicks every 60 seconds

*keep moving between kicks, start every :10 second kick on wall

12 X flag to flag sprint w/ fins @ 60

12 X wall to far flag sprint w/ fins & paddles @ 60

Distance high velocity option

5 rounds of:

6 X 25 @ 20/25 well below 500 pace if not 200 pace to ft.

4 X 25 EZ @ 30

Notes: accumulate power, accumlate the right type of strokes and movement that you see in race/meet swimming.

Tuesday, July 19, 2016

Legs

Warmup

300 loosen

12 X 50 alt. k/s

Main Set

3 X 100 Kick @ 2:00

2 X 25 underwater @ 60

3 X 100 Kick @ 1:50/55

2 X 25 underwater @ 60

3 X 100 Kick @ 1:40/45/50

2 X 25 underwater @ 60

3 X 100 Kick @ 1:30/40/45

ADD FINS

4 X 25 underwater @ 45

1 X 100 Kick @ 1:20/30/40

4 X 25 underwater @ 30

1 X 100 Kick @ 1:10/20/30

4 X 25 swim @ 20 (underwater to 15M)

1 X 100 Kick as fast as possible

Notes: choose your descending intervals wisely and to your ability.

Monday, July 18, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75 mixed strokes

6 X 50 kick/swim

Main Set

9 X 50 K/S @ 50

3 X 100 @ 1:30

*middle 100 Strong

6 X 50 K/S @ 50

6 X 100 @ 1:30

*middle 2 100's Strong

3 X 50 K/S @ 50

9 X 100 @ 1:30

*middle 3 100's Strong

Notes: 50's = work the kicks harder than the swims, not all out or sprint, but uncomfortable, and use the swim to stretch and keep the upper body engaged. 100's = push the middle 1-2-3 100's, but not all out and then EZ, think of controlling your speed/pace, 1st and last 100's should be smooth and strong, middle 100's drop 2-4 seconds.

Friday, July 15, 2016

IT'S FRIDAY!!!

Warmup

300 loosen

2 X 100 push 1st 75

3 X 50 push last 25

Main Set

3 X 50 @ 40 FAST!

1 X 100 EZ @ 2

4 X 50 @ 45 FAST!

1 X 150 EZ @ 3

6 X 50 @ 50 FAST!

1 X 200 EZ @ 5

4 X 50 @ 45 FAST!

1 X 150 EZ @ 3

3 X 50 @ 40 FAST!

1 X 100 EZ

Notes: great EZ/FAST set, equal work to rest, accumulate 1000 of really good swimming before the weekend.

Thursday, July 14, 2016

Rainbow - Build

One big Set

400 with square turns (no flip turns)

*mix strokes and skills and 16 good streamlines and takeoff's

2 X 400 Pull @ :30R (slow and quiet, limit strokes per 25)

8 X 75 K/S @ 1:10-20 (bring HR up around 25)

15 X 50 stroke/FR @ 50/55 IMO on stroke (HR between 25-28)

16 X 25 FR @ 25/30 FAST (HR 30+)

Notes: start slow, and slowly control energy output so that you time the workout with a great finish

Wednesday, July 13, 2016

High Velocity

Warmup

300 loosen

3 X 100 mixed strokes

6 X 50 alt. sprint 1st 15M, last 15M

Main Set

8 X 25 @ 60-90

*sprint to far flags - don't forget to execute the wall, the streamline, the breakout, do it the right way!

8 X Flag to flag sprint @ 60-90

*start with head under backstroke flags, start with head down, in line with body, initiate propulsion with legs, and take the right type of stroke until you reach far backstroke flags.

*this is a good way to add some resistance to the sprint

8 X 25 w/ fins or from start @ 60-90

*add propulsion from fins, or from a starting block

Notes: the water and body act differently when you are at top speeds, you should be taking very few breaths, and when you do, don't let the breath get in the way of the tempo or body line so that it add's resistance.

Tuesday, July 12, 2016

Legs/Skills

Warmup

300 loosen

12 X 50 alt. kick/swim, swim/kick

Main Set

17 Minute Kick

3 Fast - 1 EZ

2 Fast - 1 EZ

1 Fast - 1 EZ

2 Fast - 1 EZ

3 Fast

8 X 25 underwater (take time needed to do all 8 underwater)

8 X Assisted 15M + breakouts

*use fins from a wall, dive from a start, dive from a run

*hit the water fast and keep speed through the breakouts.

Monday, July 11, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75 push 1st 25

6 X 50 push 1st 25

Main Set

2 X 100 @ 1:10-20 strong

1 X 100 EZ @ 2:00

2 X 100 @ 1:10-20 Strong

1 X 100 EZ @ 2:00

2 X 100 @ 1:10-20 Strong

1 X 100 EZ @ 2:00

3 X 100 @ 1:10-20 STrong

1 X 100 EZ @ 2:00

4 X 100 @ 1:10-20 Strong

1 X 100 EZ @ 2:00

5 X 100 @ 1:10-20 Strong

Notes: start with 3 rounds of 2 X 100's where you are kind of priming the pump with a pair of nice strong swims and then you extend the effort, tempo and speed into 3-4-5. You can easily add some length to the set if you go 3-3-3-4-5-6. Good way to start the week.

Friday, July 8, 2016

Fast/Ez Set

Warmup

300 loosen

300 K/S by 50/50

12 X 25 alt. 3 strong/3 EZ

Main Set

3 rounds:

3 Fast @ 45

1 EZ @ 60

2 FAST @ 45

2 EZ @ 60

1 FAST @ 45

3 EZ @ 60

*may choose different methods of swimming each round, but keep each round the same, for example, if you want to kick, kick the whole round, etc...

Notes: if done well, you accumulate 900 yards of very good swimming

Thursday, July 7, 2016

build to sprints

Warmup

300 loosen

3 X 100 drills/skills

1 X 150 @ 80%

1 X 100 @ 90%

1 X 50 @ 95%

Main Set

Part I - FREE

3 X 100 @ 1:15-30

1 X 100 @ same sendoff (80%)

2 X 50 @ 45 (90%)

3 X 25 sprint @ 30 (100%)

1 X 25 EZ @ 60

Part II - Kick

3 X 100 @ 1:30-50

1 X 100 @ same sendoff (80%)

2 X 50 @ 50 (90%)

3 X 25 @ 40 (100%)

1 X 25 EZ @ 60

Part III - Stroke/IM

3 X 100 @ 1:20-45

1 X 100 @ same sendoff (80%)

2 X 50 @ 50 (90%)

3 X 25 @ 30 (100%)

1 X 25 EZ @ 60

Notes: each part is the same pattern, starts with 3 X 100 at good effort (HR 25 give or take), and then builds to a full sprint. On last round choose a stroke or stroke pattern that works for you

Tuesday, July 5, 2016

Monday, July 5, 2016

Aerobic Endurance

Warmup

300 loosen

2 X 150 Kick, 2nd faster than 1st

3 X 100 desc. 1-3

Main Set

8 X 50 Kick @ 50-60

2 X 75 @ 60

6 X 50 Kick @ 50-60

4 X 75 @ 60

4 X 50 Kick @ 50-60

6 X 75 @ 60

2 X 50 Kick @ 50-70

8 X 75 @ 60

Notes: steady and consistent kind of day, keep a good effort all the way through the set!

Friday, July 1, 2016

Go out with some fireworks

Warmup

300 loosen

6 X 50 @ 45 every 2 get stronger

12 X 25 @ 30 Odd - FAST (90%), Even EZ

Main Set

15 X 50 @ 60

*hold best avg.

*go for it!