Calvin College Summer Workouts: March 2018

Thursday, March 29, 2018

Aerobic Endurance

Warmup

10 minutes of dry dynamic stretching

200 loosen + 200 Kick + 4 X 50 @ 45 get moving

Main Set

100 IM @ 1:30

6 X 25 Kick @ 35 (middle 2 FAST)

1 X 200 FR @ 2:45

6 X 25 Kick @ 35 (even's FAST)

4 X 75 @ 1:00

6 X 25 @ 35 (1st 2/last 2 FAST, middle 2 EZ)

8 X 50 IMO @ 50

1:00 to add FINS

6 X 25 Kick @ 30 Best avg.

4 X 75 FR @ 1:00

6 X 25 Kick @ 25 Best avg.

2 X 100 FR @ 2:30

6 X 25 Kick @ :20 Best Avg.

100 IM

Notes: Make sure you have everything in order so that you can move right through without stopping. Main set is a good 35 minutes that will keep you moving.

Wednesday, March 28, 2018

Threshold

Warmup

10 minutes of dynamic stretching

200 loosen

12 X 50 @ 55

4 K/S, 4 IMO, 4 variable sprint

Main Set

6 X 25 @ 25 best avg.

3 X 25 @ 40 EZ

6 X 25 @ 30 best avg.

3 X 25 @ 40 EZ

6 X 25 @ 35 best avg.

3 X 25 @ 40 EZ

3 X 50 @ 40 best avg.

1 X 75 @ 2 EZ

3 X 50 @ 45 best avg.

1 X 75 @ 2 EZ

3 X 50 @ 50 best avg.

1 X 75 @ 2 EZ

Notes: Nice Fast/EZ set for the middle of the week. 3 minutes of really good swimming followed by 2 minutes to recover. You can always do this stroke, IM, or Kick to make sure you are hitting your event list or specific needs.

Tuesday, March 27, 2018

Aerobic Endurance

Warmup

10 minutes of dynamic dry warmup

200 Loosen

3 X 100 Pull @ :15R

4 X 150 Kick 1st 100 @ :15R

Main Set

16 X 25 @ 30

1 X 100 @ 1:30

12 X 25 @ 30

2 X 100 @ 1:20/25

8 X 25 @ 30

3 X 100 @ 1:15/20

4 X 25 @ 30

4 X 100 @ 1:10/15

Notes: Nice way to keep the effort continuous throughout the set. The 25's will allow you to keep up the good form and keep using the walls while the 100's will give you a nice challenge. Feel free to accumulate some stroke or IM patterns.

Monday, March 26, 2018

Aerobic Endurance

Warmup

10 minute dynamic warmup on deck

200 loosen + 4 X 75 Kick @ :15R desc. 1-4 + 4 X 100 IM @ :15R

Main Set (30 Minutes)

1 X 50 Kick @ 60

6 X 50 @ 50 (stroke/fr IMO)

2 X 50 Kick @ 55

6 X 50 @ 50 (Fast/EZ, EZ/Fast)

3 X 50 Kick @ 50

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

4 X 50 Kick @ 45

6 X 50 @ 60 (best avg.)

Notes: 30 minutes of sustained effort. The rest gets taken away on the kicks as the set moves along, the 6 X 50's are always on 50, however, you will rotate strokes and change speeds throughout.