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,