Calvin College Summer Workouts: September 2017

Friday, September 22, 2017

Friday/Saturday September 22/23, 2017

Pre-Season

Warmup

300 Loosen

3 X 100 IM @ :15R (alt. 1st/last 50 Kick)

4 X 75 @ 1:15 Fast 1st 25-50-last 25-last 50

Option #1

1 X 600 @ :15-30R leave on next 00-15-30-45

2 X 100 @ 1:15 FASTer

1 X 100 EZ @ 2:00

1 X 400 @ :15-30R same as above

2 X 50 @ 45 FASTer

1 X 100 EZ @ 2:00

1 X 200 @ :15-30R same as above

4 X 25 @ 25 FASTer

*go back up the way you came if you want to add volume

Option #2

15 X 25-175 @ 2:00

*pick your distance

Notes: Option 1 is a longer swim with some moments where you are asked to pick it up a notch. Option 2 you get to pick your distance. On the 25 end of the spectrum it is a speed set. if you choose something on the 175 end of the spectrum it becomes an endurance/sustained effort set. No matter what you are done in 30 minutes. Do it right the first time!

Thursday, September 21, 2017

Pre-Season

Warmup

300 Loosen

3 X 100 K/S @ :15R

6 X 50 stroke/FR IMO @ :15R

Main Set

16 X [1 X 75 + 1 X 25]

#1-4 @ 65 w/ no breath on the 25

#5-8 @ 60 sprint kick no board on the 25 (emphasize underwater)

#9-12 @ 55 1st 75 Fast, 25 EZ

#13-16 @ 50 just fast enough on the 75, sprint the 25

Notes: a little shorter today compared to the 1st 3 workouts of the week, note that the 75 and the 25 are always on the same interval, the 75 in the first two rounds of 4 are meant to be long strokes, fewest strokes.

Wednesday, September 20, 2017

Pre-Season

Warmup

300 loosen

12 X 75 @ :15R

6 Pull, 6 K/D/S w/ mixed strokes

Main Set

4 X 100 Pull @ 1:30 (slow, quiet, few strokes)

1 X 200 Pull @ 3:00 (same)

4 X 100 Kick/Swim @ 1:30

1 X 200 Swim @ 3:00

4 X 100 IM @ 1:45

1 X 200 IM @ 3:30

4 X 100 FR @ 1:30 descend 1-4

1 X 200 as you wish

Notes: Start with some slow, quiet pulling, move into some steady swimming, but controlled with the K/S, and IM's, and then finish with a little spike in the HR with a descend and a 200. Overall, HR should stay at 25 or lower for most of the workout, just a big finish.

Tuesday, September 19, 2017

Pre-Season

Warmup

400 Choice

200 buddy Kick

12 X 25 Kick @ 35 Variable sprint

Main Set

4 Rounds:

1 X 75 Kick @ 1:15

1 X 25 Swim @ 1:15

300 Kick at talking speeds @ 6:00

3 Rounds:

1 X 75 Kick @ 1:15

1 X 50 Swim @ 1:15

300 Kick at talking speeds @ 6:00

2 Rounds:

1 X 75 Kick @ 1:15

1 X 75 Swim @ 1:15

300 Kick at talking speeds @ 6:00

1 Round:

1 X 75 Kick @ 1:15

1 X 100 @ 1:15

Notes: Obviously a Kicking theme, all the 75's should be done well, but consistent, the 25-100's should be swum with good form, working on propulsion from the legs and walls, the 300's, keep it steady, be able to talk to a friend.

Monday, September 18, 2017

Warmup

300 Loosen

4 X 125 Pull @ :15R

3 X 150 @ 2:30 FAST 1st 75-100-125

Main Set

2 X 75 @ 1:10

1 X 100 @ 1:30

2 X 75 @ 1:10

1 X 200 @ 3:00

2 X 75 @ 1:10

1 X 300 @ 4:30

2 X 75 @ 1:10

1 X 400 @ 6:00

1 X 100 @ 1:20

1 X 300 @ 4:30

1 X 100 @ 1:20

1 X 200 @ 3:00

1 X 100 @ 1:20

1 X 100 Recover

Notes: The goal is to try to change speeds a little bit, but still stay in control. This is not sprint or AO, just seeing if you can pick up the pace and then fall back into a good, steady effort. Here are the intructions:

* The pyramid 100-400-100 should all be swum steady and strong

* The 75's are negative split from #1 to #2

* The last 3 bold 100's are FAST

Friday, September 15, 2017

Friday/Saturday September 15-16

Friday/Saturday, September 15-16

Pre-season

Warmup

300 Loosen

300 Pull

4 X 75 K/D/S Indy IM @ :15R

Option #1

6 X 50-200 @ 5:00

*pick a distance, see what you got!

Option #2

3 X 50 @ 40

6 X 25 @ 40

3 X 50 @ 40

2:00 Rest

2 X 50 @ 45

4 X 25 @ 45

2 X 50 @ 45

2:00 Rest

1 X 50 @ 50

2 X 25 @ 50

1 X 50 @ 50

2:00 Rest

2 X 50 @ 45

4 X 25 @ 45

2 X 50 @ 45

2:00 Rest

3 X 50 @ 40

6 X 25 @ 40

3 X 50 @ 40

Notes: push yourself today, be FAST. Option #1 is pretty straight forward, 6 swims, pick your distance. Option #2 is a nice pattern, hold your best speed throughout, feel free to mix in kick or stroke.

Thursday, September 14, 2017

Pre-Season

Warmup

300 Loosen

6 X 50 Pull @ 50 (lowest stroke count, fewest breath/snorkel)

12 X 25 Variable Sprint - 4 @ 25, 4 @ 30, 4 @ 35

Main Set

2 X 200 @ 3:00

2 X 225 @ 3:20

2 X 250 @ 3:40

2 X 275 @ 4:00

2 X 300 @ 4:20

Notes: Lengthening it out today, keep it steady and controlled, no FAST swims unless you want to put a little extra into your last 300. You may pull this set or part of it, you may add some stroke or IM patterns if you choose as well.

Wednesday, September 13, 2017

Pre-Season

Warmup

400 Loosen

200 Buddy Kick

3 X 100 @ 1:45 (Fast 1st 25-50-75)

Main Set

30 X 75

1st 6 FAST 1st 25 @ 1:15

2nd 6 desc. 1-3, 4-6 @ 1:05

3rd 6 FAST middle 25 @ 1:15

4th 6 desc. 1-3, 4-6 @ 1:05

Last 6 FAST last 25 @ 1:15

Notes: A little speed for the middle of the week, should be a very managable abount of fast swimming. Feel free to mix it up into strokes or kicks.

Tuesday, September 12, 2017

Pre-Season

Warmup

200-400 loosen

12 X 50 @ 55 alt. K/S, S/K

Main Set

3 X 50 Kick @ 50

1 X 200 @ 3

4 X 50 Kick @ 50

4 X 25 FAST @ 30

5 X 50 Kick @ 50

1 X 400 @ 6

6 X 50 Kick @ 50

1 X 400 @ 6

5 X 50 Kick @ 50

4 X 25 FAST @ 30

4 X 50 Kick @ 50

1 X 200 @ 3

3 X 50 Kick @ 50 LAST ONE FAST

Notes: Another steady, strong, aerobic day. Hold a nice stroke effort on the kicks as you accumulate some work with your legs. There are few longer swims to stretch it out, but the sendoff's are not hard, so keep the stroke count down, there are a handfull of fast 25's and a big 50 kick at the end to get it moving.

Monday, September 11, 2017

Pre-Season

Warmup

300 Loosen

12 X 75 @ 1:10

1st 8 are pull, fewest strokes

Last 4 are as follows:

1 - 1st 25 Fast

2 - last 25 Fast

3 - 1st 50 Fast

4 - last 50 Fast

Main Set

18 X 125

6 FR @ 1:30-45

6 @ 1:45-2:00 alt. 1st/last 50 kick

6 @ 1:45-2:00 Indy IM, stroke pattern, Fins/paddles

Notes: Steady, Strong, Monday swim. HR should not go above 25ish very much. The main set is to give you about 10 minutes of Freestyle, 10 minutes of K/S, and 10 minutes of IM/Stroke/Equipment. You can always add more reps if you want to extend the lenght of the workout.

Friday, September 8, 2017

Warmup

300 loosen

3 X 100 Pull @ 1:40 (fewest strokes)

6 X 50 @ 50 desc. 1-3, 4-6

Main Set

Option 1 (SPEED)

30 X 25 @ 60

1st 10 = Kick, 2nd 10 = Swim, 3rd 10 add Fins/Paddles

Option 2 (VOLUME)

3 X 50 @ 50

3 X 150 @ 2:10

3 X 250 @ 3:30

2 X 50

2 X 150

2 X 250

1 X 50

1 X 150

1 X 250

Notes: Take your pick as you head into the weekend or do one today and one on Saturday. Option one is your chance to get your velocity and tempo up. Feel free to up do a variation of this sit by doing 50's or 75's, holding your best avg. By doing that, you turn it into a different type of set, and your done at the same time. Option 2 is meant to increase the length of your swim session, it should be done slow, steady and strong. If you want to add even more length start at 4's and go down to 1's.

Thursday, September 7, 2017

Warmup

300 Loosen

8 X 75 Indy IM @ :15R

*these are K/D/S, and done as FL/BK/BR, FR/FL/BK, BR/FR/FL, BK/BR/FR

Main Set

12 X 25 stroke @ 35

4 X 50 FR @ 45

12 X 25 Stroke @ 35

2 X 100 FR @ 1:30

12 X 25 Stroke @ 35

1 X 200 FR

Notes: working on accumulating good strokes in doable doses. Should be plenty of rest and short enough repeats to do stroke the right way and at meaningful speeds. Work the FR as hard as you want.

Wednesday, September 6, 2017

Warmup

300 Loosen

200 Buddy Kick

3 X 100 @ :30R

*strong Kick on 1st 25-50-75 of each 100

Main Set

4 X 100 Kick @ 1:45 (talking pace)

4 X 25 @ 45 (underwater/sprints)

8 X 100 Kick/Swim @ 1:30 (smooth/steady)

8 X 25 @ 45 (underwater/sprints)

4 X 100 Kick @ 1:45 best avg., go for it

4 X 25 @ 45 sprint swim w/ good underwaters

Notes: Obviously working on the legs today, with some slower steady kicking, some crucial underwater sprint kicking, and just a little bit of uncomfortable kicking with the last 4 100's.

Tuesday, September 5, 2017

Pre-Season

Warmup

300-500 loosen

12 X 50 @ :55 alt. K/S, Stroke/FR (stroke is IMO)

Main Set

3 X 300 Pull @ :15R

4 X 250 @ :30R Kick Progression

*kick 1st 50-100-150-200

6 X 75 FR @ 1:10

Notes: Slow, steady, quiet, long swimming, kicking should be at a conversation effort, HR should stay below 25