Calvin College Summer Workouts: July 2017

Tuesday, July 25, 2017

Special Note: I will be on vacation from the 26th through the 3rd, I will get back to posting workouts on the 4th of August.

Warmup as needed

Main Set

Round 1:

4 X's:

3 X 25 Kick All out @ 35

1 X 100 Swim @ 1:45 Moderate

*emphasize a good distance per kick on the underwaters,

Round 2:

3 X's

3 X 50 @ Rd 1 @ 35, Rd 2 @ 40, Rd 3 @ 45

1 X 100 @ 1:45 Rd 1 - fast 25, Rd 2 fast 50, Rd 3 fast 75

Round 3:

4 X:

3 X 25 @ 35 descend 1-3

1 X 100 @ 1:45 FAST, each round gets faster

Notes: The practice has some strategy involved, read the instructions, and execute the details.

Monday, July 24, 2017

Warmup as needed

Main Set

12 X 25 @ 30 Kick

9 X 50 @ 45 IM pattern FL/BK, BK/BR, BR/FR

6 X 75 @ 60 steady and strong

4 X 100 @ 2:00 BEST

6 X 75 @ 60 steady and strong

9 X 50 @ 45 same as above

12 X 25 @ 30 Kick

Notes: Move through different modes of transportation, different speeds, and stay in control throughout, Get a good start to the week

Friday, July 21, 2017

Warmup as needed

Main Set

1200 Mixed Bag as follows:

*100FR,50K,100FR,50BK/BR

600 EZ-FAST as follows:

*75 EZ - 50 FAST

300 Best Avg. done as:

*6 X 50 @ 40, 4 X 75 @ 60, or 3 X 100 @ 1:20

Notes: today's practice starts with a long mixed swim that should be done with good form, minimize strokes, and hold good body lines. For the 600, we want to introduce some higher tempo's, higher HR's, but still in control, and the final piece, we want to finish with a really well swum 300 broken to your liking. Take :30-:60 between rounds.

Thursday, July 20, 2017

Warmup as needed

Main Set

1 X 300 Pull @ 4:00

1 X 400 Pull @ 5:00

1 X 500 Pull @ 6:00

3 X 100 IM @ 1:40

4 X 100 IM @ 1:30

5 X 100 FRIM @ 1:20 (IM w/ no fly)

1 X 300 @ 4:00

1 X 400 @ 5:00

1 X 500

Notes: This is a longer set after a couple shorter sets with some speed. The sendoff's dictate the effort so that you build as you go through each part. If you are definitely not an IM'r, you can do the middle 100's kick, kick/swim pattern, or kick with fins

Wednesday, July 19, 2017

Warmup as needed

Main Set

9 X 100 as follows:

#1 - Kick @ 1:40

#2 - IM @ 1:30

#3 - FR @ 1:20

9 X 50 @ 1:00 as follows:

#1 - Sprint 1st 25

#2 - Sprint Last 25

#3 - Sprint 50

9 X 25 @ 40 Sprint

Notes: Workout starts with some good sustained effort as you change movement patterns with Kick/IM/FR, go right into the 50's which are some fast EZ swimming and finish with some "Leave No Doubt 25's"

Tuesday, July 18, 2017

Warmup as needed

Main Set

2 rounds of:

1 X 75 @ 60

2 X 50 @ 45

1 X 75 @ 60

3:00 of rest or EZ swimming between sets

12 X 25 @ 35 Kick FAST!!!

3:00 of rest or EZ swimming

4 rounds of:

1 X 50 @ 45

2 X 25 @ 30

2:00 of rest or EZ swimming between rounds

Notes: Really Strong Efforts today, maintain highest velocities, take Meaningful strokes today!

Monday, July 17, 2017

Warmup as needed

Main Set

3 rounds of:

1 X 50 @ 45

1 X 75 @ 1:15

1 X 100 @ 1:45

1 X 125 @ 2:15

1 X 100 @ 1:45

1 X 75 @ 1:15

1 X 50 @ 45

EZ 200 @ 4:00

Rd. 1 = Kick, Rd.2 = Stroke or IM pattern, Rd 3 = FR

Notes: Sustain your best effort throughout. You will get some more rest on the FR (last round), but use it to move faster!

Thursday, July 13, 2017

Warmup as needed

Main Set

16 X 25 FL @ 30

8 X 50 BK/BR @ 50

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

4 X 100 IM @ 1:30-45

2 X 200 IM @ 3-3:30

1 X 400 IM

Notes: IM Day! Even if the IM is not in your event list, using the muscles in a different movement pattern is always good every once in a while. The set starts with some short butterfly to maintain stroke and tempo. You should be able to maintain the integrity of the BK/BR in the 50's and 75's and then we build the IM's up to a 400 IM to finish.

Wednesday, July 12, 2017

Warmup as needed

Main Set

6 X 100 Kick/Swim @ 1:40

#1 - 1st 50 Kick, #2 - 1st 75 Kick, #3 - 100 Kick, All Kick is best effort, swim is EZ

8 X 75 @ 1:15 (ODD - FAST, EVEN - EZ)

8 X 50 @ 50 (ODD - FAST, EVEN - EZ)

8 X 25 @ 30 (ODD - FAST, EVEN - EZ)

6 X 100 @ 1:40 as follows

#1-3 = Kick

#4 = Kick 1st 75

#5 = Kick 1st 50

#6 = Kick 1st 25

*all Kick is best effort

Notes: The set starts and ends with a kick/swim pattern in which all of the kick is to be your best sustained effort. The middle of the workout is geared toward some fast repeats with some active recovery.

Tuesday, July 11, 2017

warmup as needed

Main Set

6:00 Kick (60 - talking, 30 FAST)

4 X 25 from dive @ when ready, FAST 1st 15M + breakouts

6:00 Kick (45 - talking, 45 FAST)

8 X 25 @ 45+ w/ fins, underwaters

6:00 Kick (30 - talking, 60 FAST)

4 X 25 @ when ready, great underwaters, transitions to swim, and finish to wall

4 X 100 Kick @ 1:30-45 BEST AVG. on BEST SENDOFF.

Notes: slowly add more sustained effort to the kick until you finish with 4 big 100's. 25's are meant to work on some of the finer skills in swimming, make sure you are giving yourself enough rest to execute the underwaters.

Monday, July 10, 2017

Warmup as needed

Main Set

6 X 50 @ 50

Odd - strong, Even - EZ

1 X 200 @ 4:00 (1st 100 Kick at talking speed)

3 X 100 @ 1:20 Strong

1 X 200 @ 4:00 (1st 100 Kick at talking speed)

4 X 125 @ 1:30 Strong

1 X 200 @ 4:00 (1st 100 Kick at talking speed)

4 X 150 @ 2:00 Strong

Strong = Good Sustained effort

Notes: Good set to start the week to increase the time of your sustained effort. The set starts with some 50's that should feel like some continued warmup and you should use the strong 50's to set the tone for what you want to hold and how you want to feel. The next three rounds are split up into 100's, 125's, and 150's, but more imortantly, the effort lasts 4, 6, and 8 minutes. The 200's Kick swim are active rest as you do an ez kick, followed by an ez swim to stretch it out.

Thursday, July 6, 2017

Warmup as needed

Main Set

20 X 50 Pull @ 45 slow, steady, breathing pattern limiting breaths

20 X 25 Kick @ 45

#1 - underwater distance per kick

#2 - FAST underwater to 15M

#3 - 12 1/2 yards BLAST w/ a board

#4 - EZ w/ board

20 X 50's as follows

1 @ 40 take it out strong, with courage

2 @ 50 maintain, stay close

1 @ 60 EZ

Notes: get some long slow swimming in today to begin with, work on some kicks, and finish with a little Fast/EZ swimming.

Wednesday, July 5, 2017

Warm up as needed

Main Set

1 X 200 @ 2:30

3 X 25 @ 40

1 X 400 @ 5:00

3 X 25 @ 40

1 X 200 @ 2:30

3 X 25 @ 40

1 X 200 @ 2:30

3 X 25 @ 40

1 X 50 FAST @ 40

3 X 25 @ 40

1 X 100 @ 1:15

3 X 25 @ 40

1 X 200 @ 2:30

3 X 25 @ 40

1 X 100 @ 1:15

3 X 25 @ 40

1 X 100 @ 1:15

3 X 25 @ 40

1 X 100 FAST

Notes: This is meant to be swum in a way that you will accumulate some strong 100's to 400's. the 25's @ 40 are meant to keep you moving and swum with the lowest stroke count and best body lines possible while accumulating the least resistance. There are two big swims within the set that should be given your best effort, the 50 and the 100! The first right in the middle, the 2nd to get you to the finish line.

Monday, July 3, 2017

Warm up as needed:

Main Set

9 X 75 @ 60 (sprint 1st 25 of # 3, 6, 9)

6:00 kick (2nd and 5th Minute all out)

6 X 25 @ 60 FAST!!!!

6:00 Kick (2 minute FAST, 1 minute EZ)

9 X 75 @ 60 (sprint last 50 of # 3,6,9)

Notes: you will start and end with 9 minutes of speed control, on an interval that will not let the HR come down. Go right into the 6 minute kicks, recover as you move today. Kick it into gear when asked. Bring it on the 25's in the middle of the set.