Calvin College Summer Workouts: July 2018

Monday, July 30, 2018

July 30 - Aug 3

I will be on vacation, go back and use some old workouts for the week. These workouts will pickup again on Aug. 6th

Friday, July 27, 2018

Mixed Endurance

Warmup

10 minute dynamic warmup

300 loosen

6 X 150 @ :15R

3 Pull w/ fewest strokes

3 Push 1st 75-100-125, choice of stroke

Main Set

12 X 100 Pull @ 1:20 Smooth

6 X 50 Swim @ 40 Strong, start getting it moving

1:00 Rest

3 X 100 @ 1:40 Last 25 FAST

4 X 75 @ 1:15 Last 50 FAST

5 X 50 @ 2:00 FAST

Notes: 1st 1500 starts slow and quiet with the pulling, use the 50's start start moving. Take a short break and then get up to top speeds for the last 850 with some fast 25's and 50's. We are thinking P200 or better.

Thursday, July 26, 2018

High Velocity

Warmup

10 minute, dry, dynamic warmup

300 loosen

4 X 75 Pull @ :15R

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

12 X 25 @ 30 variable sprint pattern, each 4 gets faster

Main Set

24 X "High velocity Swim" @ 90

6 from Flags to wall (20 yards)

6 from mid pool, facing opposite direction, start with flip

6 swim to mid-pool flip and SPRINT back to wall

6 full 25's w/ fins & paddles

Notes: this pattern uses your own body to simulate some resistance, starting with no wall, then facing the opposite direction and flipping and then creating some momentum in the opposite direction from your swim out to the mid-pool. The last 6 you get to use the wall and equipment!

Distance Option

24 @ 100

6 @ 1:15 FAST 1st 25

6 @ 1:30 FAST 1st 50

6 @ 1:45 FAST 1st 75

6 @ 2:00 FAST

FAST = P400/500 or better

Wednesday, July 25, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55 alt. kick/swim, swim/kick

Main Set

8 X 50 Kick @ 1:00

*1st 25 w/ vertical board

8 X 100 K/S @ 1:20-30 (kick 1st 50, hold best avg.)

8 X [50 + 2 X 25 + 50] @ 50/40/1:30

*1st 50 = Kick FAST w/ board, 25's = underwater, last 50 is swim with kickouts to 15M FAST~

300 EZ Kick at talking speeds

1 X 300 Kick for time!

Tuesday, July 24, 2018

Fast/EZ - Race Pace

Warmup

10 minutes of dry, dynamic stretching

300 loosen

8 X [50 + 2 X 25] @ 50/30/40

50's = desc. by 4's

1st 25 = fewest strokes, no breath

2nd 25 = ez double arm back

Main Set

4 X [100 + 2 X 75] @ 1:30/1:15

100's = desc. 1-4

1st 75 = FAST, 2nd 75 EZ

4 X [2 X 75 + 100] @ 1:15/1:30

75's = FAST

100 = FAST 1st 25-50-75-100 by round

12 X 25 @ 30 w/ fins & paddles

2 FAST, 2 EZ

Notes: Nice Pattern to accumulate some fast swims!

Monday, July 23, 2018

Mixed Endurance

Main Set

10 minutes of dry, dynamic warmups

300 Loosen

3 X 200 Pull @ :15R w/ fewest strokes!

Main Set

9 X 75 @ 1:10

3 best avg., 3 FAST middle 25, 3 best avg.

9 X 150

3 Kick @ 2:30, 3 IM, no FREE @ 2:15, 3 Kick @ 2:30

9 X 75 @ 1:10

Odd - Best Avg. Even - FAST 1st 25

Notes: Be in control of your effort throughout, enough so that you can put together a few FAST 25's and a small amount of stroke.

Friday, July 20, 2018

Mixed Endurance

Warmup

10 minutes, dry, dynamic stretching

300 loosen

9 X 100 @ :15R

3 K/S, 3 IM, 3 desc. 1-3

Main Set

40 X 75

8 @ 1:10 alt. 1st/last 50 Kick

8 @ 1:00 FR Best Avg.

8 @ 1:10 alt. FL/BK/BR, BK/BR/FR

8 @ 1:00 FR Best Avg.

8 @ 1:10 1st 4 sprint 1st/last 25, 2nd 4 desc. 1-4

Notes: Steady effort throughout set, save enough at the end for a big finish!

Thursday, July 19, 2018

High Velocity

Warmup

10 minute dry, dynamic warmup

300 loosen

24 X 25 @ 35

Alt. 4 fewest strokes, 4 variable sprint pattern

Main Set

Sprint Option

8 X 25 Kick @ 90 BLAST IT

8 X 25 from push w/ Fins & paddles @ 90 BLAST IT

8 X Dive 25 @ 90 BLAST IT

Distance Option

16 X 25 @ 45 w/ t-shirt or resistance shute

8 X 50 @ 90 from push

4 X 100 @ 3:00

*Goal is P200 or better

Notes: Take a lot of meaningful strokes today!

Wednesday, July 18, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

300 Kick at talking pace

12 X 25 @ 40 alt. 2 underwater, 2 with board, desc. in groups of 4

Main Set

3 X 100 + 6 X 25 @ 1:40/40

3 X 150 + 4 X 25 @ 2:30/30

3 X 200 + 2 X 25 @ 3:20/20

*take an extra 60

2 X 25 + 3 X 100 @ 20/1:40

4 X 25 + 3 X 100 @ 30/1:30-35

6 X 25 + 3 X 100 @ 40/1:20-30

Notes: A good day for the legs. the 100-150-200's are all kick with a board with competitive turns holding best avg/effort. The 25's are all done w/o a board and underwater as much as possible. The last 3 rounds of 3 X 100's are best avg. w/ a sendoff pattern that will tighten the screws on the rest as you go. The Legs are the best source of propulsion! You got to be in shape to take advantage of them.

Tuesday, July 17, 2018

Fast/EZ

Warmup

10 minute dry, dynamic warmup

300 loosen

8 X 125 @ :15R

4 - Indy IM w/ middle 25 Kick

4 - Alt. 1st 50 Fast, last 75 build

Main Set

2 X 75 + 2 X 50 + 2 X 75 @ 60 (50's FAST)

2 X 75 + 2 X 50 + 2 X 75 @ 55/60/65 (50's FAST + 1st 75 of last 2 FAST)

2 X 75 + 2 X 50 + 2 X 75 @ 50/60/70 (50's FAST + last 2 75's FAST)

2 X 75 + 2 X 50 + 2 X 75 @ 55/60/65 (all 75's FAST, 50's EZ)

2 X 75 + 2 X 50 + 2 X 75 @ 60 (1st 75-50-75 FAST)

Notes: It's a symmetrical pattern with the sendoff's, the FAST EZ pattern is a little more complicated, but it should be doable and something you can remember. Feel free to take a 50-100 EZ between rounds.

Monday, July 16, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

8 X 75 @ :15R

Odd = Kick/Swim

Even = Desc. 1-4

Main Set

9 X [4 X 100]

Rd. 1,4,7 are Kick @ 1:50-40-30 by round

Rd. 2, 5, 8 are IM or stroke pattern @ 1:20-40

Rd. 3,6, 9 are FR @ 1:15-30-45 by round

Notes: The set should be completed from start to finish with no break. The Kick sendoff's get faster as you go (feel free to adjust), maintain best avg. The IM/stroke sendoff should stay the same on every round, while you maintain your effort and the FR sendoff get's slower so your average can get faster as you go through the set.

Friday, July 13, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 50 @ 50

4 X 100 @ 1:30

3 X 150 @ 2:00

*slowly get moving better throughout progression

Main Set

200 + 2 X 50 @ 2:20/60

200 + 4 X 50 @ 2:30/55

200 + 6 X 50 @ 2:40/50

200 + 8 X 50 @ 2:50/45

200 + 10 X 50 @ 3/40

1:00 Rest

1 X 200!

Notes: The 1st 5 200's are Strong, but not all out, HR around 25, the 50's should be as close to P400/500 or under as possible for Distance Swimmers, P200 + 3 or better for Sprint Swimmers. The last 200 is the big finish, go for it!

Thursday, July 12, 2018

High Velocity

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X 100 Pull

4 X 50 Kick

4 X 25 variable sprint

Main Set

24 High Velocity Swims @ 90 seconds

6 from flags to flags (no wall)

6 from flags to flags (start facing opposite direction, flip and then go, no wall)

6 X 25 Kick

6 X 25 Swim

Distance Version (P200 or better)

20 X 50 @ 2:00

8 Kick

8 Swim

4 w/ fins & paddles

Wednesday, July 11, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 loosen

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

Main Set

3 Minutes - alt. 25 FAST surface kick, w/ 25 deep, big kick w/ board

2 Minutes - middle minute BEST sustained effort (1st/last :30 EZ but keep moving)

1 Minute - Build the 1st :30 by :10's to BLAST!!, :30 EZ

4 Minutes - 6 X 25 underwater @ 40

5 Minutes - 5 X 50 Kick @ 60 best avg. w/ board

6 Minutes - continuous w/ vertical board from far flags to wall

5 Minutes - 5 X 50 Kick @ 60 best avg. w/ board

4 Minutes - 6 X 25 underwater @ 40

1 Minute - Build the 1st :30 by :10's to BLAST!!, :30 EZ

2 Minutes - middle minute BEST sustained effort (1st/last :30 EZ but keep moving)

3 Minutes - alt. 25 FAST surface kick, w/ 25 deep, big kick w/ board

Notes: a little outside the box thinking in terms of creating the set, but it should be a very effective workout for the legs. Make sure you know what is coming and how it plays out, I want you moving from one thing to the next. The main set takes 36 minutes. Here are some explanations for some of the terms:

FAST surface kick - with a kick board, flutter kick feet at surface, fast tempo
Deep, big kick - with a kick board, deep, big kick (exaggerated) no splash
BLAST = explosive, all out, powerfull, loud
Vertical Board = hold kick board vertical so that you create resistance

Tuesday, July 10, 2018

Fast/EZ

Warmup

10 minute dry, dynamic warmup

300 loosen

9 X 100 @ 1:40

2 Kick, 1 Swim FR

1 Kick IM, 2 Swim IM

3 Descend 1-3 choice of strokes

Main Set

3 rounds:

6 X 50 + 3 X 100 @ 50/1:40-30-20 by round

Rd. 1: 50's = 2 EZ, 1 FAST, 100's = 2 EZ, 1 FAST

Rd. 2: 50's = Odd-FAST, Even-EZ, 100's = Fast - EZ - Fast

Rd. 3: 50's = 2 FAST, 1 EZ, 100's = All FAST

600 + 500 + 400 Pull sculling every 6th-5th-4th 25

Notes: Nice Challenge today with the FAST/EZ progression as it starts very doable and starts to test you as you go. Finish with some slow, quiet strokes.

Monday, July 9, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

300 alt. kick/swim

300 Pull - fewest strokes

Main Set

3 X [6 X 75] @ 1:10 Kick/Swim as follows:

#1-2 = 1st 25 kick

#3-4 = 1st/last 50 kick

#5-6 = 75 Kick

2 X [6 X 75] @ 1:10 IM pattern as follows:

1st Rd. = alt. FL/BK/BR, BK/BR/FR

2nd Rd. = 2 FL, 2 BK, 2 BR

1 X [6 X 75] @ 1:00 FR best avg.

Notes: straight through from start to finish, best sustained effort, feel free to adust sendoff's, especially on the kick pattern.

Friday, July 6, 2018

High Velocity

Warmup

10 minutes of dry, dynamic warmups

300 Loosen

16 X 25 Variable Sprints @ 45

4 FR, 4 stroke, 4 Kick, 4 FR

Main Set

Sprint Option

24 High Velocity Swims @ 90 seconds

6 w/ no equipment, 2 from flags to flags, 2 from mid-pool to finish, 2 from wall to far flags

6 w/ resistance (t-shirt or chute), same pattern as above

6 Kick (25's all out w/ fins)

6 w/ fins & paddles, same pattern as first 6

Distance Option

24 X 75 @ 90

#1 - sprint 1st 25

#2 - sprint middle 25

#3 - sprint last 25

#4 - sprint 1st 50

#5 - sprint last 50

#6 - sprint 75

Notes: Finish the work week on a fast note, feel free to change the sprint option here and there to fit your pool or the gear you have to train with.

Thursday, July 5, 2018

Work off those Hot Dogs!

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55 alt. K/S, K/S, and 2 X 25 underwater kick 2/ :05 at wall

Main Set

3 X 75 Kick + 3 X 25 @ 1:20/30

3 X 75 Kick + 4 X 25 @ 1:20/30

3 X 75 Kick + 5 X 25 @ 1:20/30

3 X 75 Kick + 6 X 25 @ 1:20/30

*75's are best avg. kick, 25's are underwater to 15M

900 Casual Kick/Swim as follows:

50 Kick - 50 Swim

100 Kick - 50 Swim

150 Kick - 50 Swim

100 Kick - 50 Swim

50 Kick - 50 Swim

Fins

3 X 25 + 3 X 75 Kick @ 40/1:30

3 X 25 + 4 X 75 Kick @ 40/1:20

3 X 25 + 5 X 75 @ 40/1:15

3 X 25 + 6 X 75 @ 40/1:10

*25's are underwater, best avg., and 75's are w/ board best avg.

Notes: obviously working the legs today! Casual Kick means at a talking effort.

Tuesday, July 3, 2018

FAST/EZ

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55

1 FAST - 3 EZ

2 FAST - 2 EZ

3 FAST - 1 EZ

*FAST = warmup mode fast, stay under control

Main Set

Part I

6 X [75 + 25] @ 60

*75 is P200 + 5, 25 is FAST

100 EZ

Part II

9 X 100

3 @ 1:30 desc. 1-3

3 @ 1:40 w/ 2nd 50 @ P200

3 @ 1:50 2/ last 25 @ P100

100 EZ

Part III - w/ Fins & Paddles

3 X 100 @ 1:30 Last 25 FAST

4 X 75 @ 1:20 Last 15M FAST

5 X 50 @ 1:10 Last 12 1/2 FAST

*FAST = P100 or faster, no breath, competitive finishes!

Monday, July 2, 2018

Endurance

Warmup

10 minute dry, dynamic warmup

300 loosen

8 X 75 @ :15R Pull, fewest strokes

Main Set

4 X 100 IM @ 1:30-45

4 X 100 Kick @ 1:30-45

4 X 100 FR @ 1:15-30

50 EZ @ 2:00

3 X 100 IM @ 1:30-45

3 X 100 Kick @ 1:30-45

3 X 100 FR @ 1:15-30

50 EZ @ 2:00

2 X 100 IM @ 1:30-45

2 X 100 Kick @ 1:30-45

2 X 100 FR @ 1:15-30

Notes: Navigate your way through some IM's, Kicking and some FR, pick sendoff's before you start and keep them the same from start to finish. Sendoff's should give you 10-15R and then maintain your effort from start to finish with HR at 25 or a little above.