Calvin College Summer Workouts: March 2017

Friday, March 31, 2017

Warmup on your own

Main Set (30 minutes)

30 X 50 @ 60

#1 - Fast 1st 25

#3 - Fast 2nd 25

#5 - Fast 50

*even's are stretch, lowest stroke count, good body line

Notes: Finish the week with some Fast/EZ swimming, Be Fast, but just as importantly, be long, with good body lines, and few strokes on the EZ swims.

Thursday, March 30, 2017

Kick/Swim

Warmup as you wish

Main Set (30 Minutes)

6 Minute Kick

(20 Fast- 40EZ, 30 Fast - 30 EZ, 40 Fast -20 EZ)

6 X 75 @ 1:00-10

6 Minute Kick

(40 Fast - 20 EZ)

6 X 75 @ 1:00-10

6 X 50 Kick @ 1:00 Bring It!

Notes: Nice kick progression to the starts with a lengthening your sprint kick, holding on to some 40 second efforts, and then finishing with some 50's that you can time and give you something to compare from earlier in the week or down the road. The 75's can be swum FREE or you may choose a stroke pattern, but keep the effort up. Go straight through the workout if you can, no more than :30R to change from kick to swim.

Wednesday, March 29, 2017

Warmup on your own

Main Set (34 minutes)

8 X 50 @ 45

6 X 75 @ 1:20 rotate 1st, 2nd, 3rd 25 FAST!

8 X 50 @ 45

6 X 75 @ 1:20 rotate 1st, 2nd, 3rd 25 FAST!

1 X 100 @ 1:15-30

1 X 150 @ 1:45-2:15

1 X 200

Notes: The 50's set the tone for the workout. Work hard, hold a good avg. When you get to the 75's, you will be asked to step it up, and take it up a gear or two when asked. You will also be able to recover with some ez swimming and longer sendoff's. After the 2nd round of 75's see if you can extend the pace you set during the 50's. If you avg. 30's, how close can you get to 1:00, 1:30, and 2:00 for your 100-200's? or whatever your avg. extends out to. Pick an interval that gives you around 10-15 seconds rest.

Tuesday, March 28, 2017

Legs

Warmup as you like

Main Set (30 minutes)

3 rounds of (each round is 7 minutes):

3 X 25 @ :35 (Fast to 15M)

1 X 50 Build @ 60 (every 12 1/2 gets better)

1 X 25 EZ @ 45

1 X 100 Kick @ 1:45 Best effort, get time

1 X 100 loosen @ 1:45

after 3rd round, go right into:

3 X 200 Kick/Swim @ 3:00

#1 - Kick 1st 100, #2, Kick 1st 150, #3 - Kick full 200

Notes: First 3 rounds, the pattern is set up so you can set up the legs for 3 really good 100 Kicks. Get your times, as you will want to have something to reference in the future. Each round has some short fast kicks and a build to prep your legs and lead them into each 100. After the 3rd round, go right into the last 3 200's which is meant to be some endurance kicking with a natural build in their as you will have to work harder to make the interval as the kick takes up more of the 200.

Monday, March 27, 2017

Welcome back to Calvin Swimming & Diving Spring/Summer workouts. Workouts will be posted here Monday - Friday and are meant to provide our college swimmers a 30 minute main set that will get results. Each day will have a different theme and if you do all five workouts, you will cover all the bases within each week. You may also feel free to adjust sets to meet your eye, your ability level, your facility, or the equipment you have or don't have. Warmup and warmdown will always be left to the swimmers discretion.

Enjoy!

Monday, March 27, 2017

Aerobic Endurance

Warmup as you wish 1000-1500

Main Set (28-30 minutes)

6 X 25 @ 30

4 X 100 @ 1:15-30

6 X 25 @ 30

2 X 200 @ 2:30-3:00

6 X 25 @ 30

4 X 100 @ 1:15-30

6 X 25 @ 30

Notes: Sustained Effort is the theme. Alternating 3 minutes of 25's where there are no excuses, good walls, good tempo, good effort followed by 5-6 minutes of 100/200's in which you are extending your effort, keeping the good habits. Feel free to create a kick/swim or stroke pattern, but keep the effort the same throughout. Swim straight through the entire set,