Calvin College Summer Workouts: May 2017

Wednesday, May 31, 2017

Warmup as you wish!

Main Set

Two Rounds

1 X 75 + 25 @ 60

1 X 75 + 50 @ 60

1 X 75 + 75 @ 60/90

1 X 75 + 100 @ 60/90

1 X 75 + 125 @ 60/2:00

Round 1: 75 = 80%, strong, consistent, goal should be to have a the same 75 time every time. 25-125 = FAST! Bring it Home.

Round 2: 75 = FAST!!, 25-125 = ez, recover, smooth, quiet, low stroke count, good body lines.

Notes: Great EZ/FAST set that will make you think your way through so that you can execute it the right way. The first time through, set the standard with a good, strong 75, and then drop it into gear for the 25-125. After the last 125 of first round go straight into 1st 75. The second round should allow you to crank out some really good 75's with some recovery between swims.

*you may do this set with a stroke pattern or kick/swim pattern as well, adjust sendoff's as needed as these sendoff's are designed for someone doing freestyle.

Tuesday, May 30, 2017

Warmup as you wish

Main Set

12 X 100 @ 1:20-30-40

#1 - FR, #2 - IM, #3 - Kick

12 X 50 @ 50

#1 - FR, #2 - Stroke/ IMO, #3 - Kick

12 X 25 @ 30

#1 - FR, #2 - Stroke/IMO, #3 - Kick

Notes: Start the week with a strong steady effort as you rotate through some different movement patterns. Effort should stay steady and strong from start to finish.

Friday, May 26, 2017

Warmup as you wish

Main Set

3 rounds of:

3 X 25 @ 25

1 X 25 @ 45

1 X 50 @ 90

*All FAST

2 X 200 Kick @ 4:00

12 X 50 K/S @ 50

2 X 200 Kick @ 4:00

*descend 200's Kick 1-4

3 rounds of:

3 X 25 @ 25

1 X 25 @ 45

1 X 50 @ 90

*Add Equipment, All FAST

Notes: 1st and last set are set up so that you can string together some great 25's and then double it up and take it to a 50. the 25 @ 45 is not EZ, the extra rest is to give you some time to perform well on the 50. The middle portion of the workout targets the legs.

Thursday, May 25, 2017

Warmup as you wish

Main Set

4 X's Pull Series

[2 X 25 + 50 + 100 + 50 + 2 X 25] @ 30/50/1:20

3 X's Kick/Swim Series

[2 X 50 K + 100 K/S] @ 45/1:45 (descend 50's Kick 1-3, last 50 swim is FAST

2 X's Swim Series

[2 X 75 + 200] @ 1:15/3:00

Notes: This session could be called a Rainbow set if you like the colors. Part One should be done slow, quiet, with good body lines. Snorkel/Breath Pattern are recommended. Part Two is a descending Kick set with the 2nd 50 of the 100 bringing the arms into the equation. Part three is about finishing strong. Use the 75's to set yourself up for some strong 200's. Take no more than 60 seconds between parts.

Wednesday, May 24, 2017

Warmup as you wish

Main Set

3 X 50-75-100 @ 1:10

4 X 50-75-100 @ 1:20

5 X 50-75-100 @ 1:30

2 X 50-75-100 @ 1:05

3 X 50-75-100 @ 1:15

4 X 50-75-100 @ 1:25

1 X 50-75-100 @ 1:00

2 X 50-75-100 @ 1:10

3 X 50-75-100 @ 1:20

Choose your own advanture, Here are your options:

1. Pick a distance and stick with it. The 100's will obviously test your endurance and control down the stretch. The 50's and 75's will allow you to maintain good speed or add a kick or stroke pattern.

2. Do the 3-4-5 as 100's, do the 2-3-4 as 75's, and the 1-2-3 as 50's, getting faster as you go.

3. Do the 3-4-5 as 50's, do the 2-3-4 as 75's, and the 1-2-3 as 100's, start fast as stay fast as the length increases and the sendoff decreases.

Pick something that fit's your eye, challenge yourself, and don't let anyone talk you out of it!

Tuesday, May 23, 2017

Monday, May 23, 2017

Warmup your legs

Main Set

6 X 50 @ 50 alt. K/S, S/K

6 X 25 @ 45 underwater to at least 15M

1 X 300 Kick @ 5-5:30 (no more than :30R)

6 X 50 swim @ 60 underwaters to 15M (take :05 at 25 if needed)

1 X 300 Kick @ 5-5:30 (no more than :30R)

6 X 25 @ 45 underwater to at least 15M

6 X 50 @ 50 alt. K/S, S/K

Notes: This workout will give you the opportunity to work your legs and allow you the rest to work on some underwaters. On the 25's and 50's, don't be afraid to add rest so that you can realistically execute the underwaters.

Monday, May 22, 2017

Warmup as you wish

Main Set

6 X 75 @ 60

1 X 300 @ 4:00

4 X 75 @ 1:15

1 X 300 @ 4:00

3 X 75 @ 1:20

1 X 300 @ 4:00

2 X 75 @ 1:30

1 X 300 @ 4:00

1 X 75

Notes: The 75's are in place to provide you with a realistic repetition that you can execute with good effort, tempo, and pace. the 300's will force you to stretch it out and add some length. You will receive some more rest on the 75's as the set move on, this is not to make it easier, rather this is to ensure that you maintain (OR IMPROVE) your effort as the set move along.

Friday, May 19, 2017

Warmup as you wish

Main Set

4 X 25 @ 1:15

4 X 50 @ 1:15

4 X 75 @ 1:15

4 X 100 @ 1:15

4 X 75 @ 1:15

4 X 50 @ 1:15

4 X 25 @ 1:15

Notes: Good Pattern to test your stamina through the middle of the set as the rest gets taken away. You will obviously be able to get off to a quality start. The challenge will be how well you can swim through the middle 75's and 100's, and then how fast can you bounce back to your starting speeds as you come down the stretch.

Thursday, May 18, 2017

Warmup as you wish

Main Set

3 X [2 X 50 + 4 X 25 + 2 X 50] @ 45/90

3 X [2 X 50 + 4 X 25 + 2 X] 50 @ 45/30/45/90

3 X [2 X 50 + 1 X 100 + 2 X 50] @ 45/2/45/90

Notes: This pattern is designed to accumulate some quality swimming at some good speeds. The first two 50's are there to get off to a good start, the 25's are so you can continue the speed or even go faster, and the the 1st of the last 2 50's is fast, while the 2nd of the two 50's is EZ @ 90. On the last round you have a 100 to try to extent the speed.

Wednesday, May 17, 2017

Warmup as you wish

Main Set

4 rounds of 6 X 75

Rd. 1 = Pull @ 1:05

Rd 2 = K/S @ 1:10

Rd. 3 = 50FL/25BK, 25FL/50BK, 50BK/25BR, 25BK/50BR, 50BR/25FR, 25BR/50FR @ 1:15

Rd. 4 = FR @ 1:20

1:00 Rest

2 rounds of:

3 X 25 @ 30 FAST, good walls

1 X 25 @ 45 Stretch, fewest strokes, with good lines

1 X 75 BLAST @ 2:00

*go right into round 2

Notes: Two parts to the set, Part One is a building progression using 75's to switch up the movement pattern. Rd. 1 should be fairly quiet, while Rd. 4 should look pretty good. take a short break, and then try finishing with a bang!

Tuesday, May 16, 2017

Warmup on your own

Main Set

12 X 50 Swim @ 40-50

*may mix in IM or stroke Pattern

1000 Kick or 15 minutes (sprint Kick every 5th 25)

6 X 100 @ 1:15-45

*may mix in IM or stroke Pattern

Notes: This set should be done with the same energy from start to finish with a few spikes for the 25's sprint kick. I have given you some freedom with the stroke pattern and sendoff's so you can fit it to your liking. Choose something that allows you to hold a good effort with :10-15 rest.

Monday, May 15, 2017

Warmup on your own:

Main Set

4 rounds of:

1 X 75 Kick @ 1:15

2 X 50 Kick-Swim @ 60

2 X 25 Swim @ 45

1:00 between

2 X's:

1 X 200 @ 2:30-45 Smooth, quiet

4 X 50 @ 45 P200 + 5

2 X 75 @ 60 P200 + 3

1 X 50 @ 2:00 P200

Notes: Part I is done with a consistent strong effort throughout. The sendoff's should allow you to perform the set with good strokes and tempo's. Part 2 is a 600 that you descend your effort from start to finish with the goal of finishing with your best. Timing and patience will be critical.

Friday, May 12, 2017

*Sorry for the absence, being out of town made it hard to get these done every morning.

Warmup as you wish

Main Set

3 X [3 X 50 + 200] @ 40/3:00

3 X [2 X 50 + 100] @ 45/1:30

3 X [2 X 50 + 4 X 25] @ 50/30/kast 25 @ 45

Notes: 50's = Rd. 1 of each set is P200 + 5, Rd. 2 of each set is P200 + 3, Rd. 3 of each set is P200 + 1). 200's and 100's are swum strong and steady with good form. On the last set, the 50's are still swim the same way, and then the 25's are P100.

Friday, May 5, 2017

Warmup on your own

Main Set

6 X 75 @ 1:15 (Kick 1st 25-50-75 X 2)

6 X [50 + 25 + 50] @ 50 All best Effort

6 X 75 @ 1:15 descend in groups of 2

Notes: Three parts, make sure you take no more than 60 seconds between. Round 1 is a kick progression, you may up the kicking by doing it all kick if you choose. Part II is set up so you can accumulate some meaningful strokes with some descent speed. Part 3 allows you to regroup after Round II and build to a great finish.

Thursday, May 4, 2017

Warmup as you wish

Main Set

4 X 25 @ 30

3 X 100 @ 1:40

4 X 25 @ 30

3 X 100 @ 1:30

4 X 25 @ 30

3 X 100 @ 1:20

4 X 25 @ 30

1 X 300

Notes: The pattern of the set is set up so that you can succeed in maintaining good tempo and pace from start to finish, with a good finishing swim. The 25's will allow you to re-set from time to time between the 100's, the sendoff of the 100's does come down, and then you want to finish with a great effort on your last 300. You could also turn the 25's into stroke or Kick as well.

Wednesday, May 3, 2017

Warmup as you wish

Main Set

4 X 250 Pull @ 3:15-30 or :15R

12 X 50 @ 50

3 P200+6, 1 EZ

3 P200+4, 1 EZ

3 P200+2, 1 EZ

2 X 250 Pull @ 3:15-30 or :15R

12 X 25 @ 40

3 sprint, 1 EZ

Notes: Combine some slow, quiet swimming with some descending efforts and sprints to finish. All the 250's are slow, quiet, fewest strokes, best body lines. the 50's have a descending pattern in groups of 3, the 25's are all best velocity on the sprints.

Tuesday, May 2, 2017

Warmup as you wish

Main Set

[50 + 2 X 25 + 50] @ 40

1 X 200 @ 3:00

[50 + 2 X 25 + 50] @ 45

1 X 300 @ 4:00

[50 + 2 X 25 + 50] @ 50

1 X 400 @ 5:00

[50 + 2 X 25 + 50] @ 55

1 X 500

Notes: This is a tricky set to navigate, so swim smart and think! the 50's and 25's are swum very fast and they are all on the same (50's and 25's are all on 40-45... by round). Settle in to a strong pace for the 200-500 as those are not meant to be a recovery swim.

Monday, May 1, 2017

Monday, May 1 2017

Warmup as you wish

Main Set

6 X [100 FR @ 1:20 + 25 Kick @ 40]

6 X [75 FR @ 1:00 + 50 IMO @ 50]

6 X [25 FR @ 40 + 25-75 FAST @ 60]

Notes: The progression works so that the first two thirds are strong and steady as you mix in some free, kick, and strokes. Feel free to do the kick underwater, on back or with a board, but work it hard. The last third gives you an EZ/FAST pattern with the option of going 25's up to 75's.