Calvin College Summer Workouts: September 2018

Wednesday, September 19, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

3 X 25 @ 25 strong

3 X 25 @ 40 skills/drills

4 X 25 @ 30 strong

3 X 25 @ 40 skills/drills

5 X 25 @ 35 strong

3 X 25 @ 40 skills/drills

6 X 25 @ 40 strong

Main Set

4 rounds of:

150 + 2 X 50 + 2 X 25 @ 2:30/45/30/45

150 = Kick

50 = Swim targeting the underwater skills

25's = FAST still targeting the underwater skills, extra rest on 2nd 25

4 rounds of:

2 X 25 + 150 + 2 X 50 @ 30/2:00/40/1:20

25's = strong, good start, set standard

150's = stretch it out, fight to hold form

50's = FAST, bring it back in, extra rest on the 2nd 50

Notes: two rounds, think of them as strategic, broken 300's

Last workout of pre-season, use this Thur-Sat. to do as you wish, if you need workouts, there are 100's to choose from on this blog.

Tuesday, September 18, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X 100 Pull @ :15R (fewest strokes)

3 X 100 Kick/Swim @ :15R

2 X 100 IM @ :15R

Main Set

4 X 75 + 3 X 25 @ 65/40

6 X 75 + 3 X 25 @ 65/40

8 X 75 + 3 X 25 @ 65/40

6 X 75 + 3 X 25 @ 75/30

4 X 75 + 3 X 25 @ 75/20

Notes: The first 3 rounds (4-6-8), the 75's are best avg. FR while the 25's are FAST STROKE focusing on the underwater skills. The last two rounds (6-4), the 75's are IM no FR or your stroke while the 25's are FAST FR.

Monday, September 17, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

2 X 50 + 2 X 100 + 2 X 25 @ 55/1:30/45

2 X 50 + 2 X 150 + 2 X 25 @ 55/2:15/45

2 X 50 + 2 X 200 + 2 X 25 @ 55/3/45

*50's = Kick, 100-200's = swim, few strokes, 25's = underwater skills

Main Set

100 + 100 @ 1:30/1:45

125 + 100 @ 1:30/1:45

150 + 100 @ 2:00/1:45

175 + 100 @ 2:00/1:45

200 + 100 @ 2:30/1:45

225 + 100 @ 2:30/1:45

250 + 100 @ 3:00/1:45

275 + 100 @ 3:00/1:45

300 @ --

Notes: This week is the last pre-season week. I will post 3 good workouts to start the week, and then allow you to use Thur-Sat. to do as you wish, whether you want to rest, continue to do some prep work, it is up to you, do as you wish.

Today - 100 -300 is swim, the sendoff gets tighter and tighter as you go, feel free to add 10-20-30 seconds to your starting sendoff, but keep the same pattern adding :30 every 2. the 100's on the right are all kick.

Friday, September 14, 2018

Friday/Saturday, Sept. 14-15, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

3 X [2 X 75 + 2 X 25] @ 1:15/30

75's are K/S, 25's are descend each round

Main Set

Descend FREE

75 + 75 + 50 @ 70/70/70

75 + 75 + 50 @ 70/65/60

75 + 75 + 50 @ 70/60/50

75 + 75 + 50 @ 70/55/40

75 + 75 + 50 @ 70/50/30

1500 K/S as follows:

400S - 200K

300S - 150K

200S - 100K

100S - 50K

Fins & Paddles, choose Sprint or Distance

Sprint:

6 X 25 @ 25 FAST

Extra 30

4 X 25 @ 30 FAST

Extra 30

3 X 25 @ 40 FAST

Distance

175 + 100 @ 2:00

150 + 100 @ 1:45

125 + 100 @ 1:30

100 + 100 @ 1:15

75 + 100 @ 1:00

*1st swim is DPS, 2nd 100 is FAST

Notes: A little bit of everything today, Main set has some length, and also asks you to descend the first set with the intervals, keep it slow and quiet in the middle and finish with a little speed.

Thursday, September 13, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

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

Main Set

Kick Set

4 X [3 X 25 + 50 + 75] @ 40/60/80

25's = underwater skills

50 = FAST w/ board

75 = casual swim, few strokes

Notes: Short set today following the longer swim yesterday

Wednesday, September 12, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

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

Indy IM = FL-BK-BR-FR-FL, BK-BR-FR-FL-BK, .......

Main Set

3 X 50 @ 50

6 X 100 @ 1:15-30

3 X 50 @ 50

9 X 150 @ 2:00-15

3 X 50 @ 50

6 X 100 @ 1:15-30

3 X 50 @ 50

Notes: Keep the strokes long, keep the pace steady, and accumulate some volume today. The total length of the set is 3150 and about 45-50 minutes. Feel free to make a kick/swim or stroke pattern if you would like. The pattern is good in that it always brings you back to some 50's between the longer swims. Not meant to be a heroic set, just keep it long and slow.

Tuesday, September 11, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X [2 X 25 + 2 X 50] @ 35/55

*25's = underwater kicking

*50's = K/S, S/K w/ board

Main Set

fins & paddles optional

3 X 50 @ 40 FAST

100 EZ @ 2:00

3 X 50 @ 50 FAST

100 EZ @ 2:00

3 X 50 @ 60 FAST

100 EZ @ 2:00

3 X 50 @ 70 FAST

100 EZ

Notes: Playing off yesterday, today is much shorter, with a little speed in small doses. Tomorrow we add some more volume.

Monday, September 10, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic Warmup

300 Loosen

12 X 75 @ :15R

4 Pull, 4 K/S, 4 desc. 1-3, sprint 1st 25 of #4

Main Set

5 X 100 Pull @ 1:30

4 X 100 Kick @ 1:45

3 X 100 IM @ 1:30

2 X 100 @ 2:00 (done as 8 X 25 @ :30 Odd - FAST, Even - EZ)

1 X 100 FAST @ 2

4 X 100 Kick @ 1:45

3 X 100 IM @ 1:30

2 X 100 @ 2:00 (done as 8 X 25 @ :30 Odd - FAST, Even - EZ)

1 X 100 FAST @ 2

3 X 100 IM @ 1:30

2 X 100 @ 2:00 (done as 8 X 25 @ :30 Odd - FAST, Even - EZ)

1 X 100 FAST @ 2

2 X 100 @ 2:00 (done as 8 X 25 @ :30 Odd - FAST, Even - EZ)

1 X 100 FAST @ 2

Notes: This week, we want to start adding some volume on Mon-Wed-Fri/Sat, while Tues/Thur. will be much shorter. Today is a pattern where you use 100's to get you to the finish line. The set is to be completed straight through from start to finish.

Friday, September 7, 2018

Friday/Saturday September 7-8, 2018

Pre-Season

Warmup (same for both days)

10 minutes of dry, dynamic warmups

300 loosen

6 X 75 K/S @ :15R

4 X 100 Pull @ :15R fewest strokes

2 X 125 IM w/ 50FR @ :15R

Friday

3 X's through: 1 Kick, 1 FR, 1 Stroke

3 X 25 FAST @ 25

3 X 25 EZ @ 40

4 X 25 FAST @ 30

3 X 25 EZ @ 40

5 X 25 FAST @ 35

3 X 25 EZ @ 40

6 X 25 FAST @ 40

3 X 25 EZ @ 40

Saturday

2-3 X's through:

4 X 75 FR @ 1:05

3 X 100 Kick @ 1:45

6 X 50 Stroke/FR IMO @ 50

Notes: If you haven't done all the workouts this week, feel free to go back and do any that you missed, any will work. For Friday, use the adrenaline of the weekend to put some fast 25's together. On Saturday, just a simple pattern to allow you to get some touches on the water and move through some stroke patterns.

Thursday, September 6, 2018

Pre-Season

Warmup & Dryland

10 minutes of dry, dynamic warmup

3-5 rounds of:

30 Body Squats

20 Pushups (or as many as you can)

10 Walking Lunges (5 each leg)

20 Plank on Hands w/ shoulder touch (10 each shoulder)

5 Burpee's

300 Loosen

4 X 150 Pull @ :15R fewest strokes

Main Set

5 X 100 @ 1:30 Best Avg.

Your choice of stroke or kick, but all have to be the same

300 yards of ez swimming

300 yard of social kicking

Notes: Start getting the body used to a little work on land, once in the water, the main set is short and sweet, 5 swims, best avg. and then slow it down.

Wednesday, September 5, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X [75 + 50 + 25] @ 90-60-30

75 = casual kick, 50 = swim of choice, fewest strokes, 25 = FAST Kick, desc. 1-4

Main Set

4 rounds - Kick

2 X 25 @ 45 underwater skills

2 X 75 K/S @ 1:15 (Kick 1st/last 50)

1 X 100 Kick @ 1:45 Desc. 1-4 by round

4 rounds - Swim

2 X 75 FR @ 1:05 (2nd 75 faster than 1st)

2 X 25 @ 35 stroke specific (underwater skills to 15M)

1 X 100 FR @ 1:40 descend 1-4 by round

Notes: two rounds with a little bit of underwater skills sprinkled in, a little stroke and a small amount of fast kicks and swims

Tuesday, September 4, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X 25 @ 45 underwater skills

4 X 50 Kick @ 60 Variable Sprint pattern

4 X 75 Indy IM @ 75

Main Set

FREE

7 X 50 @ 45/50

5 X 50 @ 40/45

3 X 50 @ 35/40

Kick

3 X 25 + 50 @ 30/60

3 X 25 + 75 @ 30/90

3 X 25 + 100 @ 30/2

3 X 25 + 125 @ 30/-

Stroke

3 X

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

*75's = Fl-BK-BR, BK-BR-FR, 25's are best stroke

Notes: On paper, this looks like a lot of different parts, however, this should be done with minimal rest as you move through each part. Effort should be strong and consistent from start to finish.