Calvin College Summer Workouts: May 2018

Thursday, May 31, 2018

Speed/Velocity

Warmup

10 minute dynamic warmup

200 loosen

6 X 100 @ :15R 2 K/S, 2 IM, 2 F/E, E/F

Main Set

NC State Sprints

12 X 25 @ 90

*:06 push from wall w/ board, no breath, :06 kick no breath, :06 sprint (lose board goal is no breath)

16 X 25 w/ fins and paddles

4 @ 75

4 @ 60

4 @ 45

4 @ 30

*maintain max speed

Distance Option:

3 X 600 @ 7-8:00

2 X 200 @ 3:00

2 X 200 @ 2:45

2 X 200 @ 2:30

2 X 200 @ 2:15

Notes: NC state sprint are meant to do be done entirely with out breath. First seconds are a push with board and head down, next 6 seconds is all out legs, and then push the board aside and go right into full sprint with head down.

Wednesday, May 30, 2018

Endurance - Legs

Warmup

10 minute dry, dynamic warmup

200 Loosen

8 X 75 @ :15R

3 - Kick 1st 25, 3 alt. 1st/last 50 kick, 2 kick full 75

Main Set

4 X [75 Kick + 50 Swim] @ 1:20/50

*kick best avg., swim is with maximizing underwaters

4 X 100 Kick @ 1:45 best avg.

4 X [50 Kick + 75 Swim] @ 50/1:10

*kick best avg., swim is with maximizing underwaters

4 X 100 Kick @ 1:45 best avg.

4 X [3 X 25 @ 30] @ 2

*swim maximizing underwaters

Notes: Work the legs and the streamlines!

Tuesday, May 29, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

12 X 50 @ 55

4 K/S, 4 stroke/free, 4 variable sprint pattern

Main Set

3 X [4 X 25 Kick + 100] @ 30/1:45

*Kick is FAST, 100's are desc. 1-4

12 X 50 @ 2:00 Best Avg.

Distance Option:

12 X 150 @ 2:00 Best Avg.

Notes: Designed to be fast!

Monday, May 28, 2018

Endurance

Warmup

10 minute dry, dynamic warmup

24 X 25 @ 30

12 - alt. Odd - underwater skills, even - fewest strokes, 12 alt. 2 Kick/2 Swim

Main Set

10 X 300

3 Kick @ 5:00

3 Pull @ 4:00

4 @ 4:00-3:45-3:30-?

Notes: yes, even sprinters can put in a little distance, descend the last 4 and finish with a bang.

Friday, May 25, 2018

Endurance

Warmup

10 minutes of dry, dynamic movement

200 Loosen

3 X 200 Pull @ :30R fewest strokes

Main Set

1 X 75 FR @ 50-55

1 X 75 FR @ 60

3 X 100 IM @ 1:40

2 X 75 @ 50-55

2 X 75 @ 60

3 X 100 Kick @ 1:40

3 X 75 @ 50-55

3 X 75 @ 60

3 X 100 IM @ 1:30

4 X 75 @ 50-55

4 X 75 @ 60

3 X 100 Kick @ 1:30

Notes: all 75's are best avg., the rest on the 2nd half of each round of 75's is there to sustain your effort. Keep the effort up through the IM's and the Kick's

Wednesday, May 23, 2018

Endurance - Legs

Warmup

10 minute dry, dynamic warmup

200 Loosen

8 X 75 @ :15R

3 - Kick 1st 25, 3 alt. 1st/last 50 kick, 2 kick full 75

Main Set

20 X 25 @ 35 Kick

*Odd - Vert. Board, Even Horizontal Board

*best effort throughout

6 rounds - Kick

2 X 25 + 75 + 2 X 25

1st 25's @ 30

75 @ 1:30-20-10 (drop every 2 rounds)

2nd 25's underwater @ 40-50-60 (add every 2 rounds

20 X 25 @ 35 Kick w/ fins

*Odd - Vert. Board, Even Horizontal Board

*best effort throughout

Notes: Everything starts and ends with the legs! work them hard.

Tuesday, May 22, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

12 X 50 @ 55

4 K/S, 4 stroke/free, 4 variable sprint pattern

Main Set

3 rounds of:

3 X [:15 VK + 50] @ 1:20

50 EZ @ 1:00

6 X [50 + 25] @ 40

#1 = 50 FAST

#2 = 25 FAST

#3 = 50 + 25 FAST

Distance Option:

Instead of first round:

4 rounds of:

3 X 100 @ 1:20

75 @ 1:00

Descend the 75 1-4

Notes: All Geared toward moving through the water at high velocities.

Monday, May 21, 2018

Endurance

Warmup

10 minute dry, dynamic warmup

24 X 25 @ 30

12 - alt. Odd - underwater skills, even - fewest strokes, 12 alt. 2 Kick/2 Swim

Main Set

3 X [6 X 150]

Rd. 1 @ 2:15 descend 1-3, 4-6

Rd. 2: 2 @ 2:00, 2 @ 1:50, 2 @ 1:40

Rd. 3: Hold Best avg @ 1:40-2:00

Notes: get a good start to the week, feel free to do stroke/IM and adjust sendoff's.

Friday, May 18, 2018

Endurance

Warmup

10 minutes of dry, dynamic movement

200 Loosen

3 X 200 Pull @ :30R fewest strokes

Main Set

1 X 100 IM @ 1:20-30

1 X 200 FR @ 2:30-45

1 X 200 IM @ 2:45-3

1 X 300 FR @ 3:30-45

1 X 400 IM @ 5-5:30

1 X 300 FR @ 3:30-45

1 X 200 IM @ 2:45-3

1 X 200 FR @ 2:30-45

1 X 100 IM @ 1:20-30

5 X 100 @ 2:00 Best avg. choice of stroke

Notes: Great sustained effort set with an exclamation point finish!

Thursday, May 17, 2018

Speed/Velocity

Warmup

10 minute dynamic warmup

200 loosen

6 X 100 @ :15R 2 K/S, 2 IM, 2 F/E, E/F

Main Set

6 X "25" @ 60 to Far Flags

6 X 25 Kick @ 90 BLAST!!

6 X 25 @ 60 start at Flags and Sprint to Wall (about 20 yards)

6 X 25 w/ equipment @ 90

6 X 25 @ 30 FAST (Broken swim)

Distance Option

6 X 100 @ 2:00 P500

6 X 100 Kick @ 2:30 best avg.

6 X 100 @ 2:00 P500

6 X 100 @ 1:10-20 best avg.

Notes: There is a difference when you swim fast, your skills need to be sharper and more focused.

Wednesday, May 16, 2018

Endurance - Legs

Warmup

10 minute dry, dynamic warmup

200 Loosen

8 X 75 @ :15R

3 - Kick 1st 25, 3 alt. 1st/last 50 kick, 2 kick full 75

Main Set

Kick - 4 rounds:

75 + 50 + 2 X 25 @ 1:20/60/40

75 = descend by 25, 50 hold best avg, 25's no board, underwater

3 X 300 @ :30 Rest Descend 1-3, 1st at talking pace

Kick - 4 rounds w/ fins:

75 + 50 + 2 X 25 @ 1:10/50/30

*same as first round

Notes: Great work for the legs today, follow the instructions!

Tuesday, May 15, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

12 X 50 @ 55

4 K/S, 4 stroke/free, 4 variable sprint pattern

Main Set

3 X 50 + 100 @ 45/- FAST!

100 EZ

3 X 50 + 125 @ 50/-- FAST!

100 EZ

3 X 50 + 150 @ 55/-- FAST!

100 EZ

3 X 50 + 200 @ 60/-- FAST!

Notes: A tough one, make sure you get the 50's, those should be done well every time. Extend that effort to the 100-200 and be tough. Any stroke will do!

Monday, May 14, 2018

Endurance

Warmup

10 minute dry, dynamic warmup

24 X 25 @ 30

12 - alt. Odd - underwater skills, even - fewest strokes, 12 alt. 2 Kick/2 Swim

Main Set

3 X [8 X 100]

Rd. 1 @ 1:30 descend 1-4, 5-8

Rd. 2: 2 @ 1:30, 2 @ 1:20, 2 @ 1:15, 2 @ 1:10

Rd. 3: hold fastest sendoff @ 1:10-30 best avg.

*take 1:00 between rounds

Notes: 3 rounds, each done differently, execute each round to perfection

Friday, May 11, 2018

Endurance

Warmup

10 minute of dry, dynamic warmup

200 loosen

3 X 200 Pull @ :30R

Main Set

4 X 125 Pull @ 1:45

4 X 125 Kick @ 2:00

4 X 125 Indy IM @ 1:45

4 X 125 FR @ 1:45

2 X 150 FR @ 2:00

1 X 200 @ ----

Notes: Hold strong effort from start to finish! finish with a bang!

Thursday, May 10, 2018

Speed/Velocity

Warmup

10 minute dynamic warmup

200 loosen

6 X 100 @ :15R 2 K/S, 2 IM, 2 F/E, E/F

Main Set

12 X 25 @ 90 FAST!

8 X 25 @ 75 FAST!

6 X 25 @ 60 FAST!

4 X 25 @ 45 FAST!

2 X 25 @ 30 FAST!

Distance Option

12 X 100 @ 2:00

8 X 100 @ 1:50

6 X 100 @ 1:40

4 X 100 @ 1:30

2 X 100 @ 1:20

Notes: your choice of stroke and equipment, looking to accumulate P100 speed or better! the distance is aimed toward P500 or better

Wednesday, May 9, 2018

Endurance - Legs

Warmup

10 minute dry, dynamic warmup

200 Loosen

8 X 75 @ :15R

3 - Kick 1st 25, 3 alt. 1st/last 50 kick, 2 kick full 75

Main Set

3 X 50 @ 55/60

3 X 50 @ 50/55

3 X 50 @ 45/50

3 X 50 @ 40/45

:30-:60 seconds (leave on next top/bottom)

100 + 200 + 300 Kick @ 1:30/3:30/5:30 best avg.

Swim-maximizing time underwater

3 X [2 X 25] @ 25

3 X [2 X 25] @ 30

3 X [2 X 25] @ 35

3 X [2 X 25] @ 40

Notes: Good Kick Progression, start by descending the 50's along with the sendoff, maintain best avg. through the 100-200-300, and then finish with some fast swimming, maximizing the time spent underwater.

Tuesday, May 8, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

12 X 50 @ 55

4 K/S, 4 stroke/free, 4 variable sprint pattern

Main Set

4 X 100 FAST @ 1:45 as follows

#1 - 25 + 75, #2 - 50 + 50, #3 - 75 + 25, #4 - 100 (:15 sec rest at breaks)

6 X 75 @ 1:15

#1 - Sprint to far flags using max underwater

#2 - Sprint middle 25 using max underwater

#3 - Sprint full 75 using max underwater

4 X [3 X 25 @ 25] @ 3:00

*1st 25 from dive

Notes: Start off the first part with a nice way to build up to a really good 100. The 75's should allow you to continue to hit top speeds in doable doses, while the last round of 25's takes you to the blocks and allows you finish FAST.

Monday, May 7, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

24 X 25 @ 30

12 alt. odd - underwater skills, even, fewest strokes, 12 alt. 2 Kick, 2 Swim

Main Set

5 X 75 IM, NO FR @ 1:10

4 X 75, NO FL @ 1:10

3 X 75 Kick @ 1:20 (no board, push underwater)

2 X 75 FR @ 1:00

1 X 75 @ 1:30 SPRINT 1st 25

4 X 75 IM, NO FR @ 1:10

3 X 75, NO FL @ 1:10

2 X 75 Kick @ 1:20 (no board, push underwaters)

1 X 75 FR @ 1:10

3 X 75 IM, NO FR @ 1:10

2 X 75 IM, NO FL @ 1:10

1 X 75 Kick @ 1:20 (no board, push underwaters)

2 X 75 IM, NO FR @ 1:10

1 X 75 IM, NO FL @ 1:10

1 X 75 FR FAST!

Notes: Nice IM set to start of the week, keep it steady from start to finish, Total set is 2600, do the same pattern with 150's and you are on your way to a big day.

Friday, May 4, 2018

Endurance

Warmup

10 minutes of dry dynamic warmup

200 Loosen

4 X 150 @ :15R

2 K/S, 2 FL-BK-BR, BK-BR-FR

Main Set

5 X 50 @ 50

4 X 75 @ 60

3 X 100 @ 70

4 X 50 @ 45

3 X 75 @ 60

2 X 100 @ 75

3 X 50 @ 40

2 X 75 @ 60

1 X 100 @ 80

Notes: This is a nice sustained effort set, almost 2000 yards, the 75's stay on the same sendoff, the 50's sendoff gets faster, while the 100's sendoff get's slower. Keep up the effort from start to finish to out your week!

Thursday, May 3, 2018

Speed

Warmup

10 minutes of dry, dynamic warmup

200 Loosen

6 X 100 Pull @ :15R fewest strokes

8 X 25 variable sprints @ :30

Main Set

12 X 25 Kick @ 60

4 to 15M, 4 to flags, 4 to 25 yards

12 X 25 Swim @ 60

4 from mid-pool to Wall, 4 from far flags to Wall, 4 full 25

3 X 50 @ 2:00 w/ or w/o equipment, dive, anyway you want to do it, just bring it!

Distance Option

12 X 25 @ 30 FAST

6 X 50 @ 50 fewest strokes

6 X 50 @ 40 FAST

4 X 75 @ 1:30 fewest strokes

4 X 75 @ 1:00 FAST

3 X 100 @ 1:40 fewest strokes

3 X 100 @ 2:00 FAST - add equipment if you want

Notes: Sprint has a nice progression with the legs and then full stroke and finish with 3 really good 50's. The distance option is a great pattern where you will go 6-5-4 minutes of fast swimming on short rest, followed by some 100's on some longer rest to finish things out!

Wednesday, May 2, 2018

Endurance - Legs

Warmup

10 minutes of dry, dynamic warmup

200 loosen

8 X 75 @ :15R

3 done as 3 X 25 @ :05R working on underwater walls

3 25K/50S

2 alt. 1st/last 50 K

Main Set

6 X 25 + 5:00 Kick @ 35/5:30

6 X 25 + 5:00 Kick @ 40/5:30

6 X 25 + 5:00 Kick @ 45/5:30

6 X 25 + 5:00 kick @ 50/5:30

*25's = underwater kicking

5:00 Kick's:

Rd. 1 = 20Fast,10EZ

Rd. 2 - 40Fast, 20EZ

Rd. 3 - 60Fast, 60EZ

Rd. 4 - 15Fast - 15EZ - 15 Fast w/ Vert. Board - 15EZ

distance option:

Instead of the 25's do 300-400-500-600 @ 4-5-6-7 by round

Notes: Get some reps moving under the water, you get more rest each round to make sure you can keep the execution sharp. Each 5:00 kick has a pattern to follow and you have an extra :30 to get back to the wall and start your 25's. Distance swimmers can substitute the 25's for some longer swims, feel free to adjust the sendoff as you need to make it faster or slower.

Tuesday, May 1, 2018

Fast/EZ

Warmup

10 minutes of dry dynamic warmup

200 Loosen

12 X 50 @ 55

6 Kick/Swim, 3 Stroke/FR IMO, 3 Desc. 1-3

Main Set

3 rounds:

3 X 25 FAST + 75 EZ @ 25/1:15

[25 + 50] FAST + 75 EZ @ 30/45/1:15

[50 + 25] FAST + 75 EZ @ 45/30/1:15

75 FAST + 75 EZ @ 60/90

Rd 1 = FREE, Rd 2 = Kick the Fast, swim the EZ, Rd 3 = Stroke the Fast, FR the EZ

Distance Option

3 rounds:

3 X 50 FAST + 100 EZ @ 40/1:30

[50 + 100] FAST + 100 EZ @ 40/1:20/1:30

[100 + 50] FAST + 100 EZ @ 1:20/40/1:30

150 FAST + 100 EZ @ 2:00

*middle round stroke for IM's

Notes: Fast/EZ pattern, the rest is not going to be as much as you want, but it should be enough to keep the FAST, FAST! The Distance option is an even 3000.