Calvin College Summer Workouts: June 2017

Friday, June 30, 2017

Warmup as you wish

Main Set

4 Rounds of:

1 X 100 @ 1:30 smooth, count strokes

2 X 25 @ 40 drop 2-3 strokes, limit strokes, any extra motion that add's resistance

1 X 100 @ 1:30 smooth, count strokes

2 X 25 @ 40 add 2-3 strokes, but keep head still and good body lines

500 or 5:00 steady kick at talking pace

18 X 25 @ 30

alt. 3 drop 1 stroke per 25 w/ add 1 stroke per 25 in groups of 3.

Notes: Adding a little thinking to the workout today. In the first set, the 100's are to be steady and consistent, holding moderate effort and same stroke count throughout. The 1st two 25's, limit your strokes, and the 2nd two 25's you are going to add 2-3 strokes. Go into a nice steady 500 kick and then finish with some 25's adding and subtracting strokes. You can do this with any stroke!

Thursday, June 29, 2017

Warmup as needed

Main Set

12 X 75 pull @ 1:05 long, slow, quiet

9 X 100 @ 1:40 alt. K/S, Stroke/FR IMO, and IM

4 X 150 @ 2:30 descend 1-4

Notes: Building/Rainbow Set starts slow and quiet, uses the changes in movement through strokes and kicks to get HR moving and then finishes with a nice litle descend. 150's are good for all distances!

Wednesday, June 28, 2017

Warmup as needed

Main Set

3 rounds of:

6 X 25 @ 25

1 X 200 @ 4:00

6 X 25 @ 30

1 X 200 @ 4:00

6 X 25 @ 35

*extra :30 before round 2 & 3

Rd 1 = FR, all 25's best avg., good tempo, walls. 1st 200, perform a good hard neg. split, 2nd 200, 1st 100 Hammer down, 2nd 100 EZ

Rd 2 = IM pattern, 200's are IM's, 1st 6 25's are FL, 2nd 6 are BK, 3rd 6 are BR

*you may do 2nd round as Kick, holding best effort throughout

Rd 3 = same as First Round

Notes: Nice pattern to accumulate some good strokes, tempo, and effort throughout the workout.

Tuesday, June 27, 2017

Warmup the legs

Main Set

3 rounds:

3 X 25 Kick @ 1:00

2 X 50 Kick @ 1:00

1 X 75 Kick @ 1:00 (or :10 if needed)

300 Swim Kicking every 3rd 25 @ 5:00

2 rounds:

3 X 25 Kick @ 1:00

2 X 50 Kick @ 1:00

1 X 75 Kick @ 1:00 (or :10 if needed)

300 Swim Kicking every 3rd 25 @ 5:00

1 Round:

3 X 25 Kick @ 1:00

2 X 50 Kick @ 1:00

1 X 75 Kick @ 1:00 (or :10 if needed)

Notes: Working the legs today. work the underwaters, especially on the 25's. Bust out a couple 50's and then get in under 60 on the 75 before turning around to do your first 25 Kick of next round. Use the 300 to loosen up.

Monday, June 26, 2017

Warmup as needed

Main Set

1 X 200 @ 3:00

3 X 100 @ 1:20

1 X 200 @ 3:00

3 X 100 @ 1:20

1 X 400 Best

2:00 REST

1 X 400 @ 6:00

3 X 100 @ 1:20

1 X 400 @ 6:00

3 X 100 @ 1:20

3 X 50-200 @ 3:00 OR 1 X 800 BEST

Notes: Good Monday progression with two rounds, the 2nd a little longer, but with a choice of how you finish. Round one starts by going back and forth between the 200 and 100's, all trying to set up the final 400. Take a break, pick up the 2nd round with a couple 400's and 100's and then you get to finish with what best fits you. Go for some shourt swims or hold it together for an 800, your choice, finish with something that means something to your goals and event list.

Friday, June 23, 2017

Warm up as you wish

Main Set

6 X 50 @ 50 FL/FR

6 X 75 @ 1:15 BK/BR/FR

3 X 100 @ 1:30 FL/FR

3 X 150 @ 2:20 BK/BR/FR

1 X 200 @ 3:00 FL/FR

1 X 300 @ 5:00 BK/BR/FR

1 X 100 IM to Finish the Week!

Notes: Here is an IM set to finish out the week. the FL/FR swim's are set up so that you can swim some strong fly without having to worry about the rest of the IM. The BK/BR/FR swims are without the FL so you can attack the middle part of the IM more and keep the HR up. The last 100 should be a great effort and could be taken to a 200IM or 400IM if you are up for it.

Thursday, June 22, 2017

Warmup as needed

Main Set

3 X 400 Pull @ :30R slow, quiet, body lines, breathing pattern, fewest strokes

4 X 200 @ 3:00-30 mix it up, IM, stroke pattern, Kick pattern

12 X 50 @ 50 Move It! anything you want, just move it!

Notes: a lot of freedom here to personalize this workout. the 400's are meant to be quiet and slow, use the 200's to get the effort up with a kick/stroke/IM pattern, and then finish with 10 minutes of really good 50's.

Wednesday, June 21, 2017

Warmup as needed

Main Set

4 X 125 @ 1:45 (Fast last 25-50-75-100)

4 X 100 IM @ 1:45

4 X 75 Kick @ 1:30

4 X 50 @ 50 pick a stroke other than FR

4 X 25 Sprint @ 45

4 X 50 @ 50 pick a stroke other than FR

4 X 75 Kick @ 1:30

4 X 100 IM @ 1:45

4 X 125 @ 1:45 (Fast FIRST 25-50-75-100)

Notes: A little bit of everything, from changing speeds on the 125's, changing strokes, strong kicking and some speed in the middle, keep moving through the workout, execute the game plan.

Tuesday, June 20, 2017

Warmup as needed

Main Set

6 X 50 @ 1:00

*:10 stationary streamline kick against wall + underwater to 15M

*:05 at 25 and underwater to 15M

3 rounds of:

2 X 50 Kick @ 50

3 X 75 Kick @ 1:20

2 X 50 Kick 1st @ 50-2nd @ 90 before you start round 2-3

*best effort throughout

6 X 50 @ 90 w/ paddles and fins

Notes: not the longest set, but set up very well. Part I works on the underwaters. Do them well, if not now, when? Maintain your best effort through the middle kicks, put some work into the legs. Add some equipment for the last 50's and finish with some fireworks!

Monday, June 19, 2017

Warmup as you wish

Main Set

1 X 400 @ 5:00

6 X 50 IMO @ 50 (NO FR)

10 X 25 @ 30 Odd - FAST, Even -EZ

1 X 300 Kick @ 5:00 (under 4:30)

10 X 25 @ 30 Odd - FAST, Even - EZ

6 X 50 IMO @ 50 (NO FR)

1 X 400 @ 5:00

Notes: Look at the patter so that you know what is coming up so you don't have to stop during the main set. The Set is about change. Change length of repeats, strokes, kick, Fast/EZ.... be in charge, no what is going on and execute the game plan.

Friday, June 16, 2017

Warmup as needed

Main Set (for the distance swimmers)

1 X 300 Kick @ 5:00

1 X 400 FR @ 5:00

1 X 200 Kick @ 3:45

1 X 300 FR @ 3:45

1 X 100 Kick @ 2:00

1 X 200 BEST

1:00 REST

1 X 200 Kick @ 3:00

1 X 100 Swim @ 3:00

1 X 300 Kick @ 4:30

1 X 200 Swim @ 3:30

1 X 400 Kick @ 6:00

1 X 300 Swim

Notes: Good Kick Swim progression to accumulate some volume before the weekend. the first half, is meant to keep it steady and make the intervals until the 200 swim where you should push it for the first time. The 2nd half, you will need to push it to make the kick interval, and then keep the effort going on the swim. You will get rewarded with some extra rest after each swim coming home.

Thursday, June 15, 2017

Warmup as you wish

Main Set (IM kind of day)

16 X 25 @ 30 IMO

9 X 50 @ 50

#1 - FL/BK, #2 - BK/BR, #3 - BR/FR

6 X 75 @ 1:10

#1 - 50FL/25BK

#2 - 25FL/50BK

#3 = 50BK/25BR

#4 = 25BK/50BR

#4 = 50BR/25FR

#6 = 25BR/50FR

3 X 100 IM @ 2:00

Notes: changing strokes is the name of the game today. kind of like a crossfit workout where you have 4 different exercises you are trying to rotate through. Work on keeping the same effort as you change the movement pattern.

Wednesday, June 14, 2017

Warmup as you wish

Main Set

2 X 500 Pull @ :30R sculling every 5th length

12 X 75 @ 1:05 w/ fins & paddles

*25 Kick Flutter w/ head up + 25 FL Kick on Back + 25 FR swim w/ 6 beat kick

3 X 100 @ 3:00

#1 - 2 X 25 @ 25 + 50

#2 - 2 X 50 @ 45

#3 - 1 X 75 @ 60 + 25

Notes: Nice building set, starting with some slow, quiet pulling and sculling, the middle portion of the set works on some kicking with fins and coordination with 6 beat kick, and then finish with a short and sweet 3 X 100 that will spike the HR before you warmdown.

Tuesday, June 13, 2017

Warmup as you wish

Main Set

3 X's

3 X 25 FAST @ 25

3 X 25 EZ @ 30

extra 60

3 X's

1 X 25 FAST @ 25

1 X 50 FAST @ 1:05

3 X 25 EZ @ 40

extra 60

3 X's

1 X 50 FAST @ 45

1 X 25 FAST @ 30

3 X 25 EZ @ 45

extra 60

3 X's

1 X 75 @ 60

3 X 25 EZ @ 60

Notes: The FAST is swum fast with good habits, and the EZ swimming should be just as important. You should keep good form, lines, fewest strokes during the EZ swims.

Monday, June 12, 2017

Warmup as you wish

Main Set

1 X 300 @ 4:00

2 X 50 @ 50

1 X 200 @ 3:00

4 X 50 @ 45

1 X 100 @ 2:00

6 X 50 @ 40

extra :60 seconds

4 rounds of:

1 X 100 @ 1:20

1 X 75 @ 1:10

1 X 50 @ 60

1 X 25 @ 50

Notes: Part I is meant to be a building efforst with the 300-200-100 being slow and quiet, while the 50's pick up speed, tempo and effort naturally with the sendoff. Part II, should be set up so that you can maintain a great effort for all 1000 yards, maybe even add some pop on the 25. Good set for some stroke as well.

Friday, June 9, 2017

Warmup as needed

Main Set

3 rounds to prime the pump

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

extra 60 seconds

Pick your distance

3 X 75-125-225 @ 3:00

extra 60 seconds

3 rounds to hold on to the speed, tempo

1 X 75 @ 60

1 X 50 @ 60

2 X 25 @ 30

Notes: this is not a sprint from the first stroke kind of set and hold on for dear life. The first part is to give yourself a primer so that you can set yourself up for the middle set. Find your tempo, rhythm, splits that you want to use for your set and set yourself up well. Middle set is the main course, pick a distance based on your event list and put together a great 9 minutes of effort. The last round is meant to work the endurance and try to hold on to your effort as the fatigue builds. Feel free to use a stroke pattern as needed for your events.

Thursday, June 8, 2017

Warmup as you wish

Main Set

3 X 300 Pull @ 4:00

3 X 300 K/S @ 4:30

#1 - Kick every 3rd 25

#2 - Kick every other 50

#3 - Swim every 3rd 25

3 X 300 @ 5:00

#1 - 25 Fast, 50 EZ

#2 - 50 Fast, 50 EZ

#3 - 75 Fast, 25 EZ

#1 - 1st 100 FAST

#2 - 1st 200 FAST

#3 - 300 FAST

Notes: Nice slow, quiet start to the set with the pulling, start working harder through the K/S's, and then finish with some good 25's to 75's or 100-300's.

Wednesday, June 7, 2017

Warmup as you wish

Main Set

3 X 50 @ 55

3 X 50 @ 50

3 X 50 @ 45

3 X 50 @ 40

1 X 100 @ 2:00 1st 25 Hammer Down

4 X 50 @ 50

4 X 50 @ 45

4 X 50 @ 40

1 X 100 @ 2:00 1st 50 Hammer Down

6 X 50 @ 45

6 X 50 @ 40

1 X 100 @ 2:00 1st 75 Hammer Down

Notes: 50's are the repetition of choice today, you will descend three rounds of 12 50's and then add a 100 which you want to drop into one extra gear for the first 25-75. Do a steady descend as the sendoff comes down. A good IM alternative would be to do the same set, just start the 50's at 60 and come down in the same way. The First round do three of each stroke, the 2nd round IMO within each 4, and the last round rotate fl/bk, bk/br, br/fr. Do the 100 FR every round.

Tuesday, June 6, 2017

Warmup the legs!

Main Set (37 minutes)

1 X 300 Kick @ 5:00

8 X 25 Kick @ :30 us much as possible under H20

1 X 200 K/S @ 3:00 (150K, 50 EZ Swim)

4 X 25 Kick @ :30 as much as possible under H20

1 X 50 Kick @ 1:00 Best

Extra :30

8 X 25 Kick @ :30 us much as possible under H20

1 X 200 K/S @ 3:00 (150K, 50 EZ Swim)

4 X 25 Kick @ :30 as much as possible under H20

1 X 50 Kick @ 1:00 Best

Extra :30 Add Fins

1 X 200 K/S @ 3:00 (150K, 50 EZ Swim)

4 X 25 Kick @ :30 as much as possible under H20

1 X 50 Kick @ 1:00 Best

Extra :30

4 X 25 Kick @ :30 as much as possible under H20

1 X 50 Kick @ 1:00 Best

Extra :30

1 X 50 Kick @ 1:00 Best

Notes: It looks like a lot, but it is only 37 minutes from start to finish, and the original pattern stays the same, you just take a way part of the set every round, so it is not as complicated as it looks. Add Fins at the right spot, and work the kicks with the same strong effort from start to finish!

Monday, June 5, 2017

Warmup as you wish

Main Set

4 X [25 + 50] @ 60

1:00 REST

4 X [50 + 75] @ 60

1:00 REST

4 X [75 + 50] @ 60

1:00 REST

4 X [50 + 25] @ 60

Notes: Coming off the weekend, start off the week with some speed while you are a little fresher. Everything is on 1:00 and each round takes 8 minutes. The first and last rounds should be set up in a very doable way to accumulate some speed. Stay tough through the middle as you go back forth between the 50's and 75's with a little less rest. Feel free to mix in a stroke pattern for IM or stroke.

Thursday, June 1, 2017

Friday, June 2, 2017

Warmup as you Wish

Main Set

4 X [4 X 100] @ 2:00

*Take 1:00 extra between each round

Round 1 = 1st 25 @ 30

Round 2 = 1st 50 @ 45

Round 3 = 1st 75 @ 60

Round 4 = straight 100's

*good stroke pattern would be to do the 1st 25-75 stroke and all of the 100's

IM option

4 X [3 X 100] @ 2:00

use same pattern for each round as above, and do the following pattern within each round

#1 - FL/BK

#2 - BK/BR

#3 - BR/FR

*last round do 100 IM's or 400 IMO

Notes: great pattern to accumulate 1600 yards of good swimming. Hold your best effort throughout, the broken 100's are broken in different ways that will make you think a little bit. KNOW HOW FAST YOU ARE SWIMMING!

Thursday, June 1, 2017

Warmup as you wish:

Main Set

4 X 225 Pull @ 3:30? (:15R) slow, quiet, HR<22)

6 X 125 Kick/Swim @ 2:30

#1-2 = sprint kick 1st 25

#3-4 = sprint kick 1st 75

#5-6 = sprint Kick 125

8 X 50 @ 40-50 choice of stroke or pattern, best avg. Go For IT

Notes: Building Effort Type of Set, start slow and quiet, finish with 8 of your best 50's, use the kick's in the middle to get the HR going.