Calvin College Summer Workouts: August 2018

Friday, August 31, 2018

Pre-Season

Warmups

10 minutes of dry, dynamic warmups

4 X 75 loosen @ :15R

4 X 100 Kick/Swim @ :15R

4 X 125 @ Indy IM

Main Set

300 @ 4:30

2 X 75 Kick @ 1:30

300 @ 4:15

2 X 50 Kick @ 1:00

300 @ 4:00

2 X 25 Kick @ 30

300 @ 3:45

2 X 50 Kick @ 1:00

300 @ 3:30

2 X 75 Kick @ 1:30

300 @ -

Notes: Good set of descending 300's with some strong/fast Kicks mixed in before the long Holiday weekend. Feel free to start the 300's from a different beginning send off if it makes the set better for you.

Thursday, August 30, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmups

300 loosen

5 X [75 + 50 + 25] @ 65/55/45

75 = FR

50 = Stroke of Choice

25 = underwater skills

Main Set

300 + 200 + 100 + 4 X 25 @ 4/3/2/30

200 + 100 + 4 X 25 @ 2:30/1:30/45

100 + 4 X 25 @ 1:15/60

4 X 25 + 100 @ 30/2

4 X 25 + 200 @ 30/3

4 X 25 + 300 @ 30/4

Notes: For the first half of the set the 300-200-100's are strong/moderate while the 25's are FAST! When the 25's are first, the 25's are slow, quiet, DPS, while the 100-200-300 is FAST! Feel free to use any stroke/IM pattern you want.

Wednesday, August 29, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

2 X [150 + 175 + 200] @ 2:15/30/45

*slow quiet DPS swimming

Main Set

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

Notes: The set is not as complicated as it looks. The 75 is FR and is always done the same and with same effort. The 50/25 are stroke in which you build the 50 and SPRINT the 25. The 150 is FAST-EZ in the pattern, 1st 75-100-125-150 FAST by round. Sendoff's should not challenge you so make sure you are FAST when the time comes.

Tuesday, August 28, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

200 Kick

150 Pull

100 IM

150 Pull

200 Kick (faster than 1st)

Main Set

3 X's:

25 + 50 @ 30/40

2 X 25 + 50 @ 30/50

3 X 25 + 50 @ 30/60

*25's are Kick, Underwater to 15M, 50's are Swim w/ intent on being underwater to 15M

6 X 100 Kick @ 1:20-30-40

*hold best avg. on fastest sendoff.

Notes: Doing a little leg work today.

Monday, August 27, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmups

300 loosen

4 X [3 X 25 + 50] @ 40/60

*25's = underwater skills, 50's descend 1st 25 1-4, 2nd 25 double arm back

Main Set

200 @ 2:45

6 X 25 Kick @ 40

200 @ 2:45

3 X 50 Stroke IMO @ 50

200 @ 2:45

2 X 75 FR @ 1:15

200 @ 2:45

2 X 75 @ 1:15

200 @ 2:45

3 X 50 Stroke IMO @ 50

200 @ 2:45

6 X 25 Kick @ 40

200 @ 2:45

Notes: Hold your best avg. on the 200's, they should be consistent, with a little extra on the last one. Work the 25, 50, and 75's a little harder as they are shorter intervals and the rest should allow you to keep the quality at a high standard.

Friday, August 24, 2018

Pre-Season

Friday options:

If you have done all of this weeks workouts, stay out of the water and do something on land, 30-45 minutes of dryland exercises, weights, go for a run, or anything you like to do, make it fun.
If you haven't done all of this weeks workouts, pick one, they are all good.
Enjoy the last weekends of summer vacation.

Thursday, August 23, 2018

Pre-Season

Warmup

10 minutes of dynamic stretching

300 loosen

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

*25's are underwater kicking/streamlining skills

*75's are: Rd. 1 FR - DPS, Rd. 2 IMO no FR, Rd. 3 Choice

Main Set

[2 X 75 + 3 X 50 + 4 X 25] @ 60/40/40

[2 X 75 + 3 X 50 + 4 X 25] @ 60/45/35

[2 X 75 + 3 X 50 + 4 X 25] @ 60/50/30

[2 X 75 + 3 X 50 + 4 X 25] @ 60/60/25

*75's = FR, 50's = Stroke/FR IMO, 25's = Choice FAST

Notes: Simple pattern, not too long of a set, move through some strokes, and put together 4 rounds of 4 X 25's FAST! This is to be swum straight through from start to finish.

Wednesday, August 22, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

50 Kick + 2 X 25 @ 50/30

100 Kick + 2 X 50 @1:40/50

150 Kick + 2 X 75 @ 2:20/1:10

200 Kick + 2 X 100 @ 3:15/1:30

*Kick is Moderate, the first swim is DPS, the 2nd swim is DPS w/ last 25 FAST trying to maintain DPS.

Main Set

100 + 2 X 25 @ 1:30/30

200 + 2 X 25 @ 3/30

300 + 2 X 25 @ 4:30/30

400 + 2 X 25 @ 6/30

100 + 4 X 25 @ 1:30/30

100 + 6 X 25 @ 1:30/30

100 + 8 X 25 @ 1:30/30

Notes: the first swim's (100-400) should be done at a moderate effort with your primary concern of Distance per Stroke and maintaining stroke count, especially up to the 400. The 25's are STRONG/FAST as long as you can maintain good form. Feel free to adjust the sendoff if it makes you more successful.

Tuesday, August 21, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

24 X 25 @ 30-40

8 underwater skills

8 longest/fewest strokes, mixed

8 variable sprint

Main Set

4 X 100 FR @ 1:30

4 X 75 Kick @ 1:30 desc. 1-4

4 X 100 FR @ 1:30

6 X 50 Kick @ :55 1 EZ, 2 FAST

4 X 100 FR @ 1:30

12 X 25 Kick @ 35 Best Avg.

Notes: Keeping it simple, all of the 100's should be done trying to hold your distance per stroke or taking the fewest strokes per length, the Kicks have a pattern that will get your HR up a few times.

Monday, August 20, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmups

300 loosen

200 Social Kick

6 X 25 Kick @ 40 desc. 1-3, 4-6

2 X 100 Swim @ 1:30

6 X 25 @ 40 desc. 1-3, 4-6

Main Set

2 Rounds of: (1st round FR, 2nd round stroke)

8 X 25 @ 30

4 X 50 @ 45

8 X 25 @ 30

2 X 100 @ 1:30

8 X 25 @ 30

1 X 200

Notes: You may notice in the header that it says Pre-Season, which means that instead of random summer workouts, every workout from now until Sept. 24 will be geared toward preparing for the season. Today, the main goal is Distance per Stroke. Limit your stroke count, hold your body line, reduce resistance, and focus on getting the most out of each and every stroke. Adjust the sendoff if you need to so that you can be more successful.

Friday, August 17, 2018

Mixed Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 75 Pull @ :15R

6 w/ snorkle

6 3-2-1 breath per 25

Main Set

6 X 100 FR @ 1:20

4 X 150 IM, no FR @ 2:15

12 X 50 Kick @ 55 (2 w/ board, 2 no board, push the underwaters)

4 X 150 IM, no FL @ 2:15

6 X 100 FR @ 1:40

2 - FAST 1st 50

2 - FAST 1st 75

2 - FAST 100

Notes: keep a solid effort throughout the set as you rotate through some free, stroke, kick, and finish with some bigger efforts on the last 6 100's.

Thursday, August 16, 2018

Leg Work

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

12 X 50 Kick/Swim @ 55

Main Set

18 X 50 Kick/Swim @ 45 (3Kick/3Swim)

6 X 25 @ 45 underwater skills

18 X 50 Kick/Swim @ 45 (4Kick/2Swim)

6 X 25 @ 45 underwater skills

18 X 50 Kick/Swim w/ Fins @ 40 (6Kick/3Swim)

6 X 25 @ 45 underwater skills w/ fins

Notes: 3 rounds of 50's and 25's. Best avg. on the 50's kick, and then emphasize the legs on the swims, especially the walls.

Tuesday, August 14, 2018

FAST/EZ

Warmup

10 minute dry-dynamic warmup

300 loosen

9 X 100 @ :15R

3 K/S, 3 mixed strokes, 3 push 1st 25-50-75

Main Set

24 X 75 @ 1:20

1st 4 = FAST 1st 25

2nd 4 = FAST 2nd 25

3rd 4 = FAST 3rd 25

4th 4 = FAST 1st 50

5th 4 = FAST 2nd 50

Last 4 = FAST 75

Notes: Good Progression to accumulate some fast lengths as you extend the length of the effort from start to finish. FAST = around P200 or better.

Monday, August 13, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 150 @ :15R

3 Pull, 3 IMO by 50 or mixed strokes

Main Set

6 X 100 @ 1:40-30-20 (2 each)

1 X 50 + 100 @ 50/1:20

2 X 50 + 100 @ 50/1:20

3 X 50 + 100 @ 50/1:20

4 X 50 + 100 @ 50/1:20

*50's are IMO, 100 is best average FR

4 X 150 + 100 @ 2:20/1:20

3 X 150 + 100 @ 2:20/1:20

2 X 150 + 100 @ 2:20/1:20

1 X 150 + 100 @ 2:20/1:20

*150's are IM w/ no free, 100's are best average FR

Notes: Good stroke set to start off the week. The first 6 100's are to descend down to your best avg. 100 that you intend to maintain throughout the rest of the set. IM training is good for everybody, you could also do a stroke pattern if you choose.

Friday, August 10, 2018

Mixed Endurance

Warmup

10 minutes of dry, dynamic warmups

300 loosen

4 X 50 Kick @ 1:15

4 X 75 Pull @ 1:15

4 X 100 @ :15R desc. 1-4

Main Set

3 X 100 @ 1:20 even pace

3 X 100 @ 1:30 last 25 FAST!

3 X 100 @ 1:40 last 50 FAST!

1 X 100 + 50 @ 1:20/55

1 X 100 + 50 @ 1:20/50

1 X 100 + 50 @ 1:20/45

1 X 100 + 50 @ 1:20/40

1 X 100 + 2 X 50 @ 1:20/40

*100's is smooth, 50's are Kick FAST!

3 X 100 @ 1:40 Stroke/FR or IM

3 X 100 @ 1:35 Stroke/FR or IM

3 X 100 @ 1:30 Stroke/FR or IM

Notes: be in control of your speed's so that you can crank it when asked, put together some great 50's kick on short rest, and finish with some stroke work (even if you are a freestyler).

Thursday, August 9, 2018

High Velocity

Warmup

10 minutes of dry, dynamic warmup

300 loosen

30 X 25

4 @ 45 underwaters and distance per stroke

6 @ 30 #3/6 Fast

4 @ 45

6 @ 30 Even FAST

4 @ 45

6 @ 30 2 Fast, 2 EZ, 2 Fast

Main Set

Sprint Option

6 X 25 @ 25 P100

3 X 100 EZ @ 1:40

6 X 25 @ 30 P100

3 X 100 EZ @ 1:40

6 X 25 @ 40 P100

3 X 100 EZ @ 1:40

6 X 25 @ 50 P100

3 X 100 EZ @ 1:40

3 X 50 @ 2:00

Distance Option

5 X 50 @ 40 P500

3 X 100 EZ @ 1:40

5 X 50 @ 45 P500

3 X 100 EZ @ 1:40

5 X 50 @ 50 P500

3 X 100 EZ @ 1:40

5 X 50 @ 60 P500

3 X 100 EZ @ 1:40

3 X 100 @ 2:00 P500

Notes: This pattern should allow you accumulate some meaningful speed as the rest works in your favor as the sets go on, with a little wrinkle at the end to keep you honest.

Wednesday, August 8, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 loosen

300 Kick at talking pace

4 X 75 K/S @ :15R (alt. 1st/last 50), desc. 50's kick 1-4

4 X 75 K/S @ :15R (1st 25 K) sprint Kick the 25's

Main Set

3 X 100 Kick @ 1:40

8 X 25 Kick @ 45 (vert. board last 12 1/2)

3 X 100 Kick @ 1:40

8 X 25 underwater @ 45

3 X 100 Kick @ 1:40

8 X 25 Kick w/ Fins @ 30 (Vert. board last 10 yards)

3 X 100 Kick w/ fins @ 1:40

8 X 25 underwater kick w/ fins @ 30

Notes: 100's = best avg. 25's = follow directions.

Tuesday, August 7, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

300 loosen

18 X 50 @ 50

6 K/S, 6 Stroke/FR IMO, 6 FAST/EZ, EZ/FAST

Main Set

10 X 300 @ 4:30-5:00

#1-3 = 50 EZ, 25 FAST (P200 or better)

#4 = last 75 FAST

#5 = last 100 FAST

#6 = last 125 FAST

#7 = last 150 FAST

Add Fins & Paddles

#8 = 1st 100 FAST

#9 = 1st 150 FAST

#10 = 1st 200 FAST

Notes: Start with some short doable FAST Swims, then the pattern will start to challenge you as you lengthen the effort.

Monday, August 6, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 75 Pull @ 15R fewest strokes

6 X 75 @ 15R rotate 1st-2nd-3rd 25 fast

Main Set

2 X's Kick:

1 X 100 @ 1:30

1 X 150 @ 2:30

1 X 200 @ 3:30

*hold best avg.

Swim:

3 X 25 @ 25

1 X 50 @ 45

2 X 25 @ 25

2 X 50 @ 50

1 X 25 @ 25

3 X 50 @ 55

3 X 75 @ 60

1 X 25 @ 40

2 X 75 @ 60

2 X 25 @ 30

1 X 75 @ 60

3 X 25 @ 20

*hold best avg.

Pull:

4 X 100 @ 1:15

3 X 150 @ 2:15

2 X 200 @ 3:15

*hold best avg.

Notes: 3 parts, take minimum rest between sets and keep it moving, nothing is meant to be crazy fast, just keep the HR around 25.