Calvin College Summer Workouts: June 2018

Friday, June 29, 2018

A couple options and sorry about the missed workout yesterday

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

4 X 125 Indy IM @ :15R (middle 25 kick)

Main Sets

Sprint

3 rounds: 1st Kick, 2nd FR, 3rd Stroke

50 + 25 @ 1:15/45

50 + 2 X 25 @ 1:15/30

50 + 3 X 25 @ 1:15/25

*50's are at P200+2, 25's are P100 or better

3 X [50 + 25] @ 45

*50's are 2nd 50 of 100, 25's are EZ w/ fewest strokes

Notes: Great set for some fast swimming on a Friday, obviously you won't have P200 for Kick, but match that effort

Mid-D+

3 rounds, 1st FR, 2nd Stroke or Kick, 3rd w/ fins/paddles

100 + 50 @ 1:20/50

100 + 2 X 50 @ 1:20/45

100 + 3 X 50 @ 1:20/40

*100 is P500 + 3, 50's are P200 or better

3 X [100 + 50] @ 1:20

*100's are P500, 50's are EZ w/ fewest strokes

Notes: Same idea as sprint, just geared toward different event list

Wednesday, June 27, 2018

Endurance - Legs

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

8 X 75 K/S @ :15R

4 - 25K/50S, 4 50K/25S, descend the kicks 1-4

Main Set

18 X 25 @ 30 FAST Kick every 3rd, fewest strokes on the swim

4 X 100 Kick @ 1:30-45 (best. avg. on fastest interval)

18 X 25 @ 30 2 FAST Kick, 1 Swim w/ fewest strokes

5 X 100 Kick @ 1:30-45 (best. avg. on fastest interval)

18 X 25 @ 30 FAST Kick 2 underwater, 2 with a board

6 X 100 Choice of IM/FR/Stroke @ 1:10-30 (best avg. on fastest interval)

Notes: Kick progression which starts with some fast 25 kicks mixed with some distance per stroke swimming (value your body line). Plenty of opportunity to do some underwater kicking and then some good old fashion 100's kick and swim on your fastest intervals. Intervals should provide 10-15 seconds rest for best results.

Tuesday, June 26, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic stretching

300 Loosen

12 X 50 @ 55

Odd - done as 2 X 25's w/ :05R, emphasize leaving wall with force

Even - descend 1st 25 2-4-6, and 8-10-12, 2nd 25 double arm back

Main Set

10 X 25 @ 30 FAST! Best Avg.!

5 X 50 @ 60 EZ, Fewest Strokes

6 X 50 @ 40 FAST! Best Avg.!

4 X 50 @ 60 EZ, Fewest Strokes!

3 X 75 @ 60 FAST! Best Avg.!

3 X 50 @ 60 EZ, Fewest Strokes!

6 X 50 @ 40 FAST! Best Avg.!

4 X 50 @ 60 EZ, Fewest Strokes!

10 X 25 @ 30 FAST! Best Avg.!

5 X 50 @ 60 EZ, Fewest Strokes

3 X 100 @ 5:00

*Distance option = 3 X 300 @ 5:00

Notes: Great Fast/EZ Pattern that starts as a equal work to rest ratio which is Blue for those of you who like to use the color system. The Big Finish goes to Purple which is 4+:1 work to rest ratio. YOu should be thinking of P200 or faster on the fast! Don't get sloppy on the EZ, stretch your stroke out and keep your body line. You can choose to swim stroke or an IM pattern or even kick this set.

Monday, June 25, 2018

Endurance

Warmup

10 minutes of dry dynamic stretching

300 Loosen

300 Pull, scull every 3rd 25

300 Kick every 3rd, descend 25's Kick

Main Set

6 X [6 X 100] @ 1:30

Rd. 1 = K/S, IM, K/S, IM, K/S, FAST FR

Rd. 2 = K/S, IM, 2 X FAST FR, K/S, IM

Rd. 3 = FAST FR, K/S, FAST FR, IM, FAST FR, K/S

Rd. 4 = 2 X FAST FR, K/S, IM, 2 X FAST FR

Rd. 5 = 3 X K/S + 3 X IM Desc. 1-3

Rd. 6 = FAST FR - Best Avg.

Notes: A little intimidating to look at, but there is a pattern. The goal is to continue to change the way you move through the water as well as control your effort. You will rotate through K/S (by 50), IM, and Fast FR. The Fast FR accumulates as you go through each round. The K/S and IM is steady until round 5 in which you are asked to descend.

Friday, June 22, 2018

Speed

Warmup

10 minutes of dry dynamic warmup

300 Loosen

300 Kick - sprint kick 1st 12 1/2 of every 3rd 25

12 X 25 @ 30 - sprint 1st 12 1/2 of every 3rd 25

Main Set

Sprint Option

High Velocity

8 Kick no board to :08 seconds

8 Kick’s w/ Board to :08 seconds

8 from Wall to :08 seconds

8 from flags to :08 seconds

8 from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Distance Option

3 rounds:

9 X 25 @ 40

6 X 50 @ 1:20

3 X 75 @ 1:40

1 X 100-200-300 @ 2-3-4 by round

*target is P400/500 or better

Notes: You have two great options. Sprint will accumulate a lot of meaningful and valuable sprint strokes, while the distance option will test your will as you let the P500 or better add up.

Thursday, June 21, 2018

Warmup

10 minutes of dry dynamic warmup

300 loosen

3 X 100 K/S @ 1:40

4 X 75 @ 1:15 alt. FL-BK-BR, BK-BR-FR

Main Set

3 X 100 FR @ 1:30

6 X 25 @ 30

3 X 150 FR @ 2:00

6 X 25 @ 30

3 X 200 @ 2:30

6 X 25 @ 30

3 X 150 @ 2:00

6 X 25 @ 30

3 X 100 @ 1:30

Notes: The pattern is provided so that you can keep the effort continuous throughout and always have a chance to reset your effort and habits on the 25's. Feel free to make this an IM set or Kick the 25's.

Wednesday, June 20, 2018

Wednesday, June 20, 2018 - CAMP WEEK

Blue and Purple

Warmup

400 w/ square turns

4 X 100 K/S @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Main Set

5 X 100 IM’s @ 5:00

#1 – 4 X 25 @ 30

#2 – 1 X 25 @ 30 + 75

#3 – 2 X 50 @ 60

#4 – 1 X 75 @ 1:30 + 25

#5 – 100

12 X 50 Recover @ 1:10

3 EZ

6 push the 1^st 25, double arm back on 2^nd 25

3 BK-BR-FR distance per stroke

50 X 25 FREE @ 30

2 FAST, 2 EZ

4 FAST, 4 EZ

6 FAST, 6 EZ

8 FAST, 8 EZ

10 FAST

Warmdown w/ FREE/BACK drill progressions

9 X 50 @ ? drop strokes by #1-3, 4-6, 7-9

200 buddy kick

Tuesday, June 19, 2018

Tuesday, June 13, 2017 - CAMP WEEK

Warmup

400 w/ square turns

4 X 100 alt. K/S, S/K IM @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Main Set

High Velocity

8 Kick no board to :08 seconds

8 Kick’s w/ Board to :08 seconds

8 from Wall to :08 seconds

8 from flags to :08 seconds

8 from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Warmdown w/ FREE/BACK drill progressions

8 X 100 @ Coaches sendoff w/ square turns

Odd – FREE – 25 kick on side, 25 one switch, 25 3 switch, 25 swim w/o moving head

Even BACK – 25 shoulder to chin, 25 hand shake, 25 longest underwater dolphin, 25 swim w/o moving head

Monday, June 18, 2018

Monday, June 18, 2018 - CAMP WORKOUT!!

Aerobic Endurance – pink to red

Warmup

400 w/ square turns

4 X 100 K/S @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Part I

16 X 50 Freestyle Drill Progression

#1 – Kick on Side

#2 – Kick on Side, 1 Switch in middle of pool

#3 – Kick on Side, 3 Switch’s in middle of pool

#4 – Scull ½ wrist, ½ elbow on first 25, swim 2^nd 25

Part II

1 X 300 (275) @ 4:30 PINK

2 X 50 @ 60 RED

1 X 200 (175) @ 3:00 PINK

3 X 50 @ 50 RED

1 X 100 @ 1:30 PINK

4 X 50 @ 40/45 ORANGE

*300-200-100 slow and quiet, 50’s get faster with interval

60 Rest

Part III

Kick

8 X 50 @ 50/55

6 X 50 @ 55/60

4 X 50 @ 60/65

2 X 50 @ 1:10

*best effort throughout

Extra 1:00

*BENCHMARK* - 100 – TIMED

:30Rest (right into last part)

Part IV

4 X’s: RED/ORANGE

1 X 100 @ 1:20/30

1 X 75 @ 1:10

1 X 50 @ 1:00

1 X 25 @ 50

*last 25 is always pedal down to the finish!

Friday, June 15, 2018

Endurance

Warmup

10 minutes of dry, dynamic stretching

300 Loosen

4 X 100 Kick/Swim @ 1:45

4 X 150 Pull @ 2:15 fewest strokes

Main Set

5 X 100 FR @ 1:15-30

20 X 25 Strokes/IMO @ 30

10 X 50 FR @ 45

10 X 50 Strokes/IMO @ 55

20 X 25 FR @ 25

5 X 100 IM @ 1:30-45

Notes: Simple progression in which you are asked to move from FR to a stroke pattern or IMO. The goal is to keep the same sustained effort from start to finish on a sendoff that gives you :10-15 rest. HR should be around 25 per 10 seconds.

Thursday, June 14, 2018

High Velocity

Warmup

10 minutes of dry dynamic warmup

300 loosen

4 X 125 Indy IM w/ middle 25 Kick @ :15R

12 X 25 Variable Sprints @ 40 each for get a little quicker

Main Set

24 High Velocity Swim's @ 90

6 from dive to far flags

6 from push to far flags

6 w/ fins & paddles full 25's

6 X 50's - 2nd 25 is P100 or better from turn

Distance Option

24 X 75 @ 90 best avg.

Notes: good day to move through the water at high speeds. Everything changes when you move fast! train that way!

Wednesday, June 13, 2018

Wednesday, July 13, 2018

Legs

Warmup

10 minutes of dry, dynamic stretching

300 Loosen

3 X 300 Kick Swim @ :30R

#1 - Kick 3rd 25's

#2 - Kick every other 50

#3 - Kick 1st 75 of every 100's

Main Set

3 X [150 Kick + 50 Swim] @ 2:15/45

4 X [100 Kick + 50 Swim @ 1:30/60

4 X [50 Kick + 50 Swim] @ 45/60

8 X [25 Kick + 50 Swim @ 30/60

4 X [50 Kick + 50 Swim @ 45/60

4 X [100 Kick + 50 Swim] @ 1:30/60

3 X [150 Kick + 50 Swim] @ 2:15/45

Notes: Make the kicks the center piece of the workout. The 25's are done underwater, all other kicking can be done with a board and best avg. The 50's Swim are all on 60 except first and last round, use the rest to get to the 15M mark off every wall.

Tuesday, June 12, 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 [2 X 25 + 2 X 50 + 100] @ 30/60/1:45

*descend 100's 1-3

100-500 EZ

3 X 100 @ 1:10-30 best avg.

3 X [2 X 25 + 2 X 50 + 100] @ 30/60/1:45

*descend 100's 1-3

100-500 EZ

3 X 100 @ 1:10-30 best avg

Notes: Get after it, don't hide from your main strokes or events.

Monday, June 11, 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

20 X 50 @ 50 Kick

20 X 50 @ 50 Stroke

20 X 50 @ 35-45 Best Avg.

Notes: shorter reps than the last few Monday's, which will be nice, keep your effort strong throughout

Friday, June 8, 2018

Friday, May 18, 2018

Endurance

Warmup

10 minutes of dry, dynamic movement

200 Loosen

3 X 200 Pull @ :30R fewest strokes

Main Set

16 X 25 @ 30 IMO

2 X 75 FR @ 1:05

1 X 150 Kick @ 2:30

12 X 25 @ 30 IMO

4 X 75 FR @ 1:00

1 X 150 Kick @ 2:30

8 X 25 @ 30 IMO

6 X 75 @ 55

1 X 300 Kick Timed

Notes: Keep the effort the same throughout, holding just enough for the last 300 Kick. Work through some strokes, some freestyle, and kicking.

Thursday, June 7, 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

3 X 25 + 50 @ 90/3

3 X 25 + 75 @ 90/4

3 X 25 + 100 @ 90/5

3 X 25 + 125 @ 90/---

*all done P100 or better

Distance option

3 X 75 + 300 @ 90/5

3 X 75 + 400 @ 90/6

3 X 75 + 500 @ 90/7

3 X 75 + 600 @ 90/8

*75's are P500, 300-600 are best effort

Notes: Making some waves today!

Wednesday, June 6, 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

6 X 25 @ 40 (underwater)

4 X 50 @ 50

6 X 25 @ 45 (underwater)

2 X 100 @ 1:40

6 X 25 @ 50 (underwater)

1 X 200 @ 3:20

6 X 25 @ 55 (underwater)

8 X 25 @ 30

*best avg. throughout

Swim

6 X 25 @ 40 (underwater)

4 X 50 @ 45

6 X 25 @ 45 (underwater)

2 X 100 @ 1:30

6 X 25 @ 50 (underwater)

1 X 200 @ 3:00

6 X 25 @ 55 (underwater)

8 X 25 @ 30

*best avg. throughout

Notes: work the legs today! make your underwaters better!

Tuesday, June 5, 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

All

16 X 25 @ 30 Best Avg.

100-500 EZ

Sprint

3 X [2 X 50 + 4 X 25 + 2 X 50] all FAST

Rd. 1 @ 45/30/60

Rd. 2 @ 45/50/60

Rd. 3 @ 45/60/60

Distance

3 X [3 X 50 + 200] @ 40/4:00

50's are P200, 200's are descend 1-3

Notes: Designed to be fast!

Monday, June 4, 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

15 X 200

5 Pull @ 2:30-45 (snorkle, fewest strokes)

5 K/S, or stroke/IM pattern @ 2:30-3:15

5 Best avg. @ 2:15-45

Notes: starts slow and quiet, work into some stroke/event specific swimming in the middle and finish holding your best effort.

Friday, June 1, 2018

Endurance

Warmup

10 minutes of dry, dynamic movement

200 Loosen

3 X 200 Pull @ :30R fewest strokes

Main Set

4 X 200 @ 3:00

3 X 200 @ 2:45

2 X 200 @ 2:30

1 X 200 @ 2:15

1 X 100 @ 1:30

2 X 100 @ 1:20

3 X 100 @ 1:15

4 X 100 @ 1:10

Notes: straight forward, hold your best pace throughout.