Calvin College Summer Workouts: August 2017

Thursday, August 24, 2017

Warmup as needed

Main Set

1 X 300 Pull @ 4:00

2 X 200 Pull @ 3:00

3 X 100 Pull @ 2:00 (skull/swim)

3 X 100 @ 1:30

2 X 200 @ 2:30

1 X 300 @ 3:30

*may do IM on 1:45-2:45-3:45

Notes: This is a negative split kind of workout, first 1000 yards is nice and slow, pretty, quiet, long..... The 2nd 1000, get moving! hold on to a strong effort.

Wednesday, August 23, 2017

Warmup as needed

Main Set

3 rounds of:

6 X 25 @ 30

Rd 1 - 3 FAST, 3 EZ, Rd 2 - 4 FAST, 2 EZ, Rd 3 - 5 FAST 1 EZ

4 rounds of:

3 X 50 @ 50 + :30 between rounds

Rd. 1 - 1st 25's FAST, Rd, 2 2nd 25's FAST, Rd. 3 1st 50 FAST, Rd 4 1st 2 50's FAST

3 rounds of:

1 X 200 @ 3:00

Rd. 1 - 1st 100 FAST, Rd 2 - 1st 150 FAST, Rd 3 200 FAST

Notes: Add some speed today. It is 30 minutes long, and starts off with some "no excuses" swimming as the repetitions are short, the FAST swimming will start to add up as the set moves along.

Tuesday, August 22, 2017

Warmup as needed

Main Set

9 X 300 Kick/Swim Series

#1 - 25K/50S @ 4:30

#2 - 25K/50S @ 4:15/20

#3 - 25K/50S @ 4:00/10

#4-6 - Kick middle 100 @ 3:45/4

#7 - BLAST 1st 100, ez 200 swim @ 5:00+

#8 - BLAST 1st 200, ez 100 swim @ 5:00+

#9 - BLAST 300

Notes: Great progression that descends through the 1st 3rd, sustains throughout the middle, and then finishes with some great timed 100, 200, and 300 Kick's.

Monday, August 21, 2017

Warmup as needed

Main Set

8 X 100 Pull @ 1:20

8 X 50 Kick/Swim @ 50

5 X 100 FR @ 1:30

5 X 50 Kick/Swim @ 50

4 X 100 IM @ 1:40

4 X 50 Kick/Swim @ 50

3 X 100 Kick @ 1:50

3 X 50 Kick/Swim @ 50

2 X 100 Choice of stroke/IM @ 2:00

2 X 50 Kick/Swim @ 50

1 X 100 FR FAST!

Notes: Series of 100's which gives you some variability in the mode of transportation, while the 50's bridge the gap between each round of 100's. The sendoff increases so that you can maintain the effort and finish with some moderate speed. Keep it moving throughout the set.

Friday, August 18, 2017

Warmup as needed

Main Set

1 X 200 @ 3:00

3 X 25 @ 30

1 X 200 @ 4:00 (1st 50 FAST)

1 X 200 @ 3:00

3 X 50 @ 45

1 X 200 @ 4:00 (1st 75 FAST)

1 X 200 @ 3:00

3 X 75 @ 60

1 X 200 @ 4:00 (1st 100 FAST)

1 X 200 @ 3:00

3 X 100 @ 1:20

1 X 200 @ 4:00 (1st 150 FAST)

Notes: This is a descending set within each round, we are also extending your best effort as we go through the set. The 200 @ 3:00 is always swum strong (3rd Gear out of 5), the 3 X 25's - 100's should be swum faster (4th Gear out of 5), while the last 200 @ 4:00, swim the 25-150 with your best (5th Gear out of 5), while the remainder of the 200 is EZ.

Thursday, August 17, 2017

Warmup as needed

Main Set

3 X 100 @ 1:15-30

2 X 50 @ 60 (sprint 1st 25)

4 X 100 @ 1:15-30

2 X 50 @ 75 (sprint last 25)

5 X 100 @ 1:15-30

2 X 50 @ 90 SPRINT

Notes: this is a 1500 yard pattern, you may do two-three rounds if you would like to add some yardage or go back down the way you came and make it a pyramid type of a set. The 100's are to be swum strong and in control (HR around 25-28) while you should be able to drop it a couple gears when asked during the 50's. Feel free to do the 100's IM or fit the set to your stroke's as needed.

Wednesday, August 16, 2017

Warmup as needed

Main Set

4 X 200 Pull @ :15R (slow, quiet, good body lines)

6 X 75 @ 1:15 Rotate 1st, 2nd, 3rd 25 FAST

1 X 8:00 steady kick, talking

6 X 75 @ 1:15 Rotate 1st, 2nd, 3rd 25 FAST

4 X 200 Pull @ :15R (slow, quiet, good body lines)

Notes: not a lot of intensity today, slow quiet swimming and kicking dominate the workout, with a few splashes of speed.

Tuesday, August 15, 2017

Warmup as needed

Main Set

1 X 150 Kick @ 2:30

3 X 50 Kick @ 45

2 X 150 Kick @ 2:30

2 X 50 Kick @ 45

3 X 150 Kick @ 2:30

1 X 50 Kick

1:00 add Fins

3 X 25 @ 45

1 X 50 @ 1:00

3 X 25 @ 45

1 X 75 @ 1:30

3 X 25 @ 45

1 X 100

Notes: Two part program today. The session starts with some endurance kicking, if you need to adjust the sendoff's, the 50's are intended to be about :05 faster than you want them to be, the 150's should be a doable sendoff that makes you work hard. Take a minute to add fins, the 2nd round is swimming, however, I have given you tame to make sure you can execute 15M underwater off of every wall. Do the 2nd part 2 or 3 times if you want to add some work.

Monday, August 14, 2017

Warmup as needed

Main Set

8 X 25 @ 30 IMO

1 X 300 @ 4:00

6 X 50 FR @ 40

1 X 300 @ 4:00

4 X 75 @ 1:00

1 X 300 @ 4:00

6 X 50 @ 40

1 X 300 @ 4:00

8 X 25 @ 30 IMO

Notes: 36 minutes of steady, sustained effort from start to finish. Get into the week with a nice, steady swim.

Friday, August 11, 2017

Warmup as needed

Main Set

20 X 25 @ 30 Pull w/ Snorkel

12 X 75 @ 1:10 K/S pattern or Stroke/IM pattern

6 X 50-100-150 @ 2:00 Pick your distance

Notes: Nice building set for a big finish to the week. Start with some slow, quiet 25's, if you don't have a snorkle, breath as little as possible as we want your head to stay still. Start getting the blood flowing with the middle 75's as you choose a K/S or Stroke pattern. finish with 6 big swims. Each distance has it's challenges. Be powerful, finish with a bang!

Thursday, August 10, 2017

Thursday, August 10, 2018

Warmup as needed

Main Set

4 X's:

2 X 25 @ 30 (#1 - sprint 1st 15M, #2 - sprint last 12 1/2)

1 X 50 @ 60 (sprint 1st 12 1/2 - 25 - 37 1/2 - 25 each round)

1 X 200 @ 4:00 slow, quiet swimming

3 X's:

2 X 50 @ 50 (#1 - sprint 1st 25, #2 - sprint last 25)

1 X 100 @ 1:40 (sprint 1st 50-75-100 by round)

1 X 200 @ 4:00 slow, quiet swimming

2 X's:

2 X 75 @ 1:15 (#1 - sprint 1st 50, #2 - sprint last 50)

1 X 150 @ 2:30 (Sprint 1st 100 - 150 by round)

Notes: after some volume the first 3 days of the week, here is some fast swimming for the first time this week, enjoy, be fast, take the right type of strokes!

Wednesday, August 9, 2017

Warmup as needed

Main Set

4 X 125 @ 1:45

2 X 75 @ 1:10

3 X 125 @ 1:45

4 X 75 @ 1:10

2 X 125 @ 1:45

6 X 75 @ 1:10

1 X 125 @ 1:45

Notes: Here is the pattern, make it fit to your needs or event list as follows:

* FR - swim straight FR, feel free to adjust sendoff's or do decreasing/increasing sendoff's

*Kick/Swim - Kick the 125's and swim the 75's or vice versa, or do a K/S pattern. adjust sendoff's as needed

*IM - Swim the 125's as 100 IM's with an extra 25 of your worst stroke, Swim the 75's alternating FL/BK/BR and BK/BR/FR

*be creative and make up something on your own?

Tuesday, August 8, 2017

Warmup the legs

Main Set

3 rounds (36 minutes)

3 minutes - Vertical Kick (:10 hands on shoulders/:10 hands in streamline)

3 minutes - alternate 3 shooters from bottom on the tops/:06 streamline blast on the 30's

6 X 25 Kick @ :30 best avg.

1 X 100 Kick For Time @ 3:00

Notes: Nice Kick Progression, start with vertical kick, alternating streamline and hands on the shoulders, then go right into 3 shooters (streamline blast from bottom of pool, fight for kicks at the top) and a short :06 streamline kick BLAST on the 30's. Go right into some 25's continuing the strong effort w/ or w/o a board and then crank out your best 100. Go right into Rd. 2 and 3.

Monday, August 7, 2017

Warmup: as needed

Main Set

4 X 100 @ 1:30 (alt. Kick 1st/last 25)

2 X 25 @ 30

3 X 50 @ 45

4 X 75 @ 60

4 X 100 @ 1:30 (1st 50 Kick)

2 X 75 @ 60

3 X 50 @ 45

4 X 25 @ 30

4 X 100 @ 1:30 (alt. Kick 1st/last 75)

2 X 25 @ 30

3 X 50 @ 45

4 X 75 @ 60

Notes: Good set to sustain a strong effort from start to finish. The 100's add more kick to the progression, while the 25-75's allow you to maintain a strong pace.