Calvin College Summer Workouts: April 2017

Friday, April 28, 2017

LONG COURSE

Warmup as you wish

Main Set

4 X 50 @ 60

1 X 100 @ 2:00

4 X 50 @ 55

1 X 150 @ 3:00

4 X 50 @ 50

1 X 200 @ 4:00

4 X 50 @ 45

1 X 250 @ 5:00

4 X 50 @ 40

1 X 300

Notes: Nice descending progroession plus adding some length to the repetitions. Naturally descend the effort of the 50's down with the sendoff and then continue that effort into the 100-300. There is some rest built in to the 100-300's so you get a little time to reset before the next round of 50's.

Thursday, April 27, 2017

LONG COURSE

Warmup as you wish

Main Set

2 rounds of:

3 X 50 @ 50

1 X 100 @ 1:45

6 X 50 @ 75 Kick or Stroke

2 rounds of:

3 X 100 @ 1:30-40

1 X 50 @ 60

6 X 50 @ 75 kick or Stroke

2 rounds of:

3 X 50 @ 50

1 X 100 @ 1:45

Notes; Keep it steady and let the Long Course Pool do the trick. Swimming long course forces you to be strounger through your body lines for much longer. Use this pattern to keep the effort steady and consistent from start to finish.

Wednesday, April 26, 2017

Wednesday, Arpil 26, 2017

Warmup as you wish

Main Set

4 X 225 Pull @ 3:15

4 X 25 @ 60

4 X 175 K/S (75/100) @ :15R

4 X 75 Kick @ 2:00

4 X 125 Indy IM @ 1:45

4 X 25 IMO @ 60

Notes: Looking for some contrast in speed and tempo. The 225, 175, and 125's are all long, and controlled swimming, the 25's and 75's are very aggressive, loud, high tempo.

Tuesday, April 25, 2017

Warmup on your own,

Main Set

1 X 25 Kick @ 30

1 X 50 Kick @ 50

1 X 25 Kick @ 70

5 X 100 @ 1:30

#1/5 EZ, #2-4 best avg.

1 X 25 Kick @ 30

1 X 50 Kick @ 50

1 X 50 Kick @ 70

5 X 100 @ 1:30

#1/5 EZ, #2-4 best avg.

1 X 25 Kick @ 30

1 X 50 Kick @ 50

1 X 75 Kick @ 70

5 X 100 @ 1:30

#1/5 EZ, #2-4 best avg.

1 X 25 Kick @ 30

1 X 50 Kick @ 50

1 X 100 Kick!!

Notes: Workout is dominted by a kicking pattern that sets you up to start fast and lengthen the effort throughout the set. the 100's are ez on the first and 5th with the middle 3 holding your best effort!

Monday, April 24, 2017

Warmup as you wish

Main Set

1 X 100 IM @ 1:15-30

2 X 75 @ 1:05

2 X 100 IM @ 1:15-30

2 X 75 @ 1:05

2 X 75 @ 1:00

3 X 100 IM @ 1:30-45

2 X 75 @ 1;05

2 X 75 @ 1:00

2 X 75 @ 55

4 X 100 IM @ 1:30-45

2 X 75 @ 1:05

2 X 75 @ 1:00

2 X 75 @ 55

2 X 75 @ 50

Notes: Looking for sustained effort as the sendoff's take away and give you more rest throughout the pattern. You will get more rest for the IM's as you go from 1-4 X IM's to keep the quality of the strokes together. The rest gets taken away as you continue to add 75's. This should be a good test.

Friday, April 21, 2017

Warmup as you wish

Main Set

15 Swim @ 1:00

Choose anything from 15M sprints to 75's, whatever you choose, do it well and finish the week with an !!!!!!!!!!!!

Thursday, April 20, 2017

Warmup as you wish

Main Set

3 X 300 Pull @ 4:00 (slow, quiet, pretty, good body lines)

18 X 50 @ 50 (alt. 3 Kick, 3 Swim/stroke)

9 X 100

4 @ 1:20/25, 3 @ 1:15/20, 2 @ 1:10/15

Notes: Building Progression - starts off with some long slow pulls, work hard to keep the stroke count low, get going with some solid work with the kicks and swims and then step it up one more time to a nice finish.

Wednesday, April 19, 2017

Warmup as you wish

Main Set

12 X 25 @ 30

3 FAST, 1 EZ

1 X 200 @ 3:00

9 X 50 @ 50

2 FAST, 1 EZ

1 X 200 @ 3:00

6 X 100 @ 1:40

1 Fast, 1 EZ

1 X 200

Notes: Good Progression to go back and forth between some high intensity effort, and some slower, quiet effort. Push it on the FAST 25-50-100's, be slow, quiet and keep your lines on the EZ reps. There is one more part of the set that will test your control, the 200's are Descend 1-3.

Tuesday, April 18, 2017

Warmup as you wish

Main Set (30 minutes)

2 rounds:

3 X 50 Kick @ 1:00

1 X 75 Swim @ 1:00

2 rounds:

3 X 75 Kick @ 1:15/20

1 X 100 Swim @ 1:15/20

2 rounds:

3 X 100 Kick @ 1:30/40

1 X 100 Swim @ 1:30/40

Notes: Very nice Kick/Swim Progressions. Hold Best Effort straight through the set. The swims are not EZ, Hold your best for 30 minutes, throw down a good set on a Tuesday.

Monday, April 17, 2017

Warmup as you wish

Main Set (41 minutes)

4 X 50 @ 45

10 X 25 strokes or Kick@ 30

4 X 50 @ 45

1 X 300 @ 4:00

4 X 50 @ 45

10 X 25 strokes or Kick @ 30

4 X 50 @ 45

1 X 300 @ 4:00

4 X 50 @ 45

10 X 25 strokes or Kick @ 30

4 X 50 @ 45

Notes: Nice pattern for a successful aerobic set. There are several rounds of 50's that should all be done with the same effort and is the backbone of the set. The 25's are in place so you can get some good repetitions of strokes or you can work the legs. There are two 300's that will see if you can take your effort from the 50's and extend it.

Thursday, April 13, 2017

Warmup as you wish

Main Set

26 X 100 Swim Series

12 X 100 Pull @ 1:15-30 (HR 22)

8 X 100 @ 1:30-45 (choice of IM or K/S or stroke pattern) (HR 25)

4 X 100 @ 1:20 (HR 28)

2 X 100 @ 1:10 (HR 30+)

Notes: this is a building type of set (rainbow). Set starts off with some smooth and quiet swimming with the pulls, then moves into som good work with the kicking or strokes, then finish with some good 100's with the HR above 25.

Wednesday, April 12, 2017

Warmup as you wish

Main Set

8 X 50 @ 45/50 FAST

4 X 100 EZ @ 1:45

6 X 50 @ 45/50/FAST

3 X 100 EZ @ 1:45

4 X 50 @ 45/50 FAST

2 X 100 EZ @ 1:45

2 X 50 FAST @ 45/50

1 X 100 EZ

Notes: All 50's are done as well as you can, Go for it!, the 100's are EZ, BUTTT, keep your lines, don't be sloppy. See what you can hold on the 50's!

Tuesday, April 11, 2017

Warmup as you wish

Main Set

3 X 100 Kick @ 1:30-45 best avg.

3 X 50 FR @ 50

6 X 25 Kick @ 45 BLAST!

3 X 50 FR @ 50

2 X 150 Kick @ 2:15-45 best avg.

3 X 50 FR @ 50

6 X 25 Kick @ 45 BLAST!

3 X 50 FR @ 50

1 X 300 Kick BEST!

Notes: Work hard on each of the 300 yards of kicking, hold some good avg.'s on short rest, loosen up during the 50's and for the 25's go for speed, and do it underwater.

Monday, April 10, 2017

Warmup as you need,

Main Set (36 minutes)

3 X 75 @ 60

1 X 50 @ 1:00

3 X 100 @ 1:20

1 X 50 @ 1:00

6 X 50 @ 50 IMO, no free

1 X 50 @ 1:00

12 X 25 Kick @ 30

1 X 50 @ 1:00

6 X 50 @ 50 IMO, no free

1 X 50 @ 1:00

3 X 100 @ 1:20

1 X 50 @ 1:00

3 X 75 @ 60

Notes: If you look at this workout by time, it is a pyramid scheme, as you will be swimming 3-4-5-6-5-4-3 minutes of strong swimming. Each 1 X 50 should be done very well and Fast to spike the HR up over 30+. The sendoff allows some time before the next part of the workout. Make sure you know the pattern so you can keep going straight through the workout from start to finish

Friday, April 7, 2017

Performance Friday

Warmup as you need, make sure you are ready

Main Set

5 Swims @ 3:00

*choose anything from 50-200 yards, keep the distance and stroke the same, and go for it!

Notes: Put a little performance in your Friday, do something special!

Thursday, April 6, 2017

Warmup as you wish

Main Set

2 X 50 + 1 X 100 + 2 X 50 @ 45/1:15/60

2 X 50 + 1 X 200 + 2 X 50 @ 45/2:30/60

2 X 50 + 1 X 300 + 2 X 50 @ 45/3:45/60

2 X 50 + 1 X 400 + 2 X 50 @ 45/5/60

2 X 50 + 1 X 500 + 2 X 50 @ 45

Notes: A good time to build in some longer swims. The first two 50's are to prime the pump and to do a little setup, maintain good pace and form as the middle swim gets longer, and the last two 50's are to recover and reset.

Wednesday, April 5, 2017

Warmup on your own

Main Set

4 X 75@ 60

4 X 50 @ 60

4 X 75 @ 65

4 X 50 @ 60

4 X 75 @ 70

4 X 50 @ 60

4 X 75 @ 75

Notes: This is a Fast-EZ set, where you will get about equal parts work to rest. All the 75's are done with your best effort, holding your best avarage. The 50's are EZ, lengthen your strokes, hold your body lines, fewest strokes possible. You get more rest on the 75's as you go to make sure the quality can stay high.

Tuesday, April 4, 2017

Legs

Warmup on your own

Main Set (32 minutes or less)

6 X 75 Kick @ 1:40

1 X 300 FR @ 4:00

5 X 100 Kick @ 1:40

1 X 300 FR @ 4:00

4 X 125 Kick @ 1:40-2:00

Notes: All the Kicks are best effort, no wimpy 75's just because the rest interval is in your favor, the rest is to ensure that you start off with your best effort. The next two rounds, the length of the repeat gets a little longer and the rest decreases, so be tough and keep the legs moving!. The 300 is meant to be moderate effort where you emphasize keeping your body lines and not just swimming sloppy and EZ.

Monday, April 3, 2017

Warmup as you need

Main Set (36 minutes)

15 X 50 @ 45/50

*steady and strong, 1st 25 of every 3rd 25, pick up tempo/effort

8 X 100 K/S @ 1:20-40

24 X 25 @ 30 stroke or IMO

Notes: all little change in speed during the 1st 3rd of the workout, then lock in the effort through the finish as you mix in kick and stroke.