Calvin College Summer Workouts: September 2016

Friday, September 16, 2016

Pre-Season

Warmup to Main Set all in one (build/rainbow set)

300 loosen

16 X 50 Pull @ 50 slow, quiet HR 22 or below

16 X 25 IMO or stroke @ 30 (HR 25)

8 X 50 Kick (HR builds to 30+)

2 @ 50/55, 2 @ 45/50, 2 @ 40/45, 2 @ 35/40

1:00 Rest

1 X 50, 75, or 100 Bring It! Max HR

Notes: start slow, finsh with best, time it right

Thursday, September 15, 2016

Pre-Season

Warmup

300 loosen

12 X 25 skills/drills

6 X 50 descend by 3's

Main Set

30 X 50

5 @ 50/55 Kick

5 Stroke/FR @ 45/50

5 FR @ 40/45 strong/smooth

5 @ 60 sprint 1st 25

5 @ 50 sprint 2nd 25

5 @ 40 Best Effort

Notes: keeping the repetitions short still to keep the quality high, feel free to spike the HR up toward the end.

Wednesday, September 14, 2016

Pre-Season

Warmup

300 loosen

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

Main Set

4 X 75 IM, no FR @ 1:15

5 X 50 Kick @ 50

6 X 25 FR @ 25

1 X 100 @ 1:30

2 X 100 @ 1:20/25

3 X 100 @ 1:10/15/20

2 X 100 @ 1:20/25

1 X 100 @ 1:30

6 X 25 FR @ 25

5 X 50 Kick @ 50

4 X 75 IM, no FR @ 1:15

Notes: steady and consistent from start to finish, don't panic when sendoff get's shorter, and stay in control. When all done, you will get about 30-35 minutes of steady work, HR should be around 25 +/-

Monday, September 12, 2016

Pre-Season

Warmup

300 loosen

6 X 50 mixed strokes

4 X 75 K/skill or drill/swim

Main Set

3 rounds of:

8 X 50

4 X 100 K/S

Round 1 = 50's @ 50, 100's @ 1:30 kick alt. 1st/last 25

Round 2 - 50's @ 45, 100's @ 1:30 kick 1st 50

Round 3 - 50's @ 40, 100's @ 1:30 alt. kick 1st/last 75

Friday, September 9, 2016

Pre-Season

Warmup

300 loosen

6 X 125 Pull @ :15R (long, slow, quiet, fewest strokes)

Main Set

3 rounds:

1 X 150 FR @ 2:00-20

3 X 25 Kick @ 30

3 X 50 stroke/fr @ 50

3 X 25 Kick @ 30

1 X 150 @ 2:00-20

*2nd 150 :05 faster than 1st

notes: simple pattern to keep you moving.

Thursday, September 8, 2016

Pre-Season

Stroke Set

Warmup

300 loosen

6 X 100 @ :30R

2 Kick, 2 IM, 2 FR, 2nd swim is always a little stronger

Main Set

4 rounds of:

3 X 25 stroke @ 25

1 X 50 FR @ 45

1 X 50 EZ @ 60

4 rounds of:

1 X 50 Stroke @ 45

3 X 25 FR @ 25

1 X 50 EZ @ 60

Notes: swim all but the 50 EZ, nice and strong, keeping the reps short and controlled for good quality control. Feel free to rotate strokes. HR should be around 25

Wednesday, September 7, 2016

Pre-Season Legs

Warmup

300 loosen

12 X 50 K/S, S/K @ 55

Main Set

15 X 100 @ 1:30-45

#1-3 = kick first 25

#4-6 = kick first 50

#7-9 = kick first 75

#10-12 = Kick 100

#13-15 = Swim Best

Notes: keep sendoff throughout, slowly adding more legs to the equation and then adding the upper body to the final 3 swims.

Tuesday, September 6, 2016

Pre-Season

Warmup

300 loosen

4 X 75 mixed strokes

12 X 25 skills/drills

Main Set

30 X 50

1 X 50 @ 40-50

5 K/S @ 50-55

2 X 50 @ 40-50

4 K/S @ 50-55

3 X 50 @ 40-50

3 K/S @ 50/55

4 X 50 @ 40-50

2 K/S @ 50/55

5 X 50 @ 40-50

1 X K best!

Notes: Keeping the repetitions short for quality control, working from 1-5 50's all done strong and consistent while working the legs into the alternat 50's.

Friday, September 2, 2016

Season Prep

Warmup

300 loosen

12 X 25 skills/drills

1 X 50

1 X 100

1 X 150

take :30 seconds between all swim strong, lengthening the effort

Main Set

4 X 25 @ 30

4 X 50 @ 45

4 X 25 @ 30

4 X 75 @ 1:00

4 X 25 @ 30

4 X 100 @ 1:15

4 X 25 @ 30

4 X 125 @ 1:30?

Notes: the set always comes back to 4 X 25 so that you can keep up the quality and integrity of the strokes, while slowly lengthening the length. The sendoff pattern also starts to get more challenging as well. Feel free to adjust by starting on 50/55? for the first round of 50's and following the same pattern.

Thursday, September 1, 2016

Build - Rainbow Set

One Set from warmup to finish:

300 Loosen

4 X 225 Pull @ :30R

*slow, quiet, limit strokes, HR 22 or below

4 X 125 K/S @ 1:45-2:00 HR 25-28

#1-2 - kick 1st 75

#3-4 - sprint kick last 50

4 X 75 Stroke @ 90 HR 30 +/-

1 X 100 BLAST - Max HR

Notes: efficient use of time, start slow and quiet, work on controling energy output, and timing. Finish with your best!