Calvin College Summer Workouts: May 2019

Friday, May 31, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

18 X 50 @ 50

6 EZ

6 alt. push 1st/last 25

6 Odd's EZ, Even's Desc. to P200

Main Set

SPRINT

2 X's

3 X 25 + 50 @ 25/3:45

4 X 25 + 50 @ 25/3:20

5 X 25 + 50 @ 25/2:55

*25's and 50 are all as fast as you can hold

DISTANCE

8 X [150 + 100 + 50] @ 1:40

*150 is strong, 100 is P500 or better, the 50 is P200 or better

Notes: The sprint set is designed so that you prime the pump with some 25's and carry that speed into the 50's. There is plenty of rest following the 50 to get an ez 50-100 recovery swim. The Distance set is designed for you to set the standard with a strong 150 and then drop it down to P500 and P200, you get some extra rest after the 50 for some active recovery if you wish.

Thursday, May 30, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

30 X 25 @ 30

5 EZ - 5 Kick

4 EZ - 4 IMO

3 EZ - 3 Desc. 1-3

2 EZ - 2 Sprint 1st 15M

1 EZ - 1 Sprint

Main Set

SPRINT HVO's

30 swims @ 90

6 Kick Full 25's BLAST

6 Wall to far flags

6 MP to wall to far flags

6 build to MP, full speed to finish

6 full 25's w/ Fins & paddles

DISTANCE HVO's

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

Rd. 1-6 = 25's are P200 or under, 75 active recovery

Rd. 7-12 = 75's are as fast as possible, 25's are active recovery

Notes: Goal is to accumulate some swimming at your highest velocity's.

Wednesday, May 29, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

300 loosen

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

descend. the last 4 Kicks

Main Set

2 X 300 Kick @ 5 + 6 X 25 @ 40 uh2o skills

3 X 200 Kick @ 4 + 6 X 25 @ 40 uh2o skills

4 X 150 Kick @ 3+ 6 X 25 @ 40 uh2o skills

Notes: the 300-200-150's are kick with a board with flip turns, BR is done 1/2 flutter, 1/2 BR Kick. The 25's are done underwater to the 15M mark and swum at the surface in your specific stroke from 15M to the wall, the entire set should be swum at your best effort, holding your best avg. from start to finish.

Tuesday, May 28, 2019

Summer Training Block

Warmup

10 minutes of dry dynamic warmup

12 X 25 @ :10R warmup the streamlines/takeoff's

12 X 75 @ 1:05

8 Pull - lowest stroke count, quiet swimming

4 - swim, push 1st 25-50, last 25-50

Main Set

2 X [3 X 100 + 2 X 75] @ 1:15

3 X [3 X 75 + 2 X 50] @ 1:00

4 X [3 X 50 + 2 X 25] @ 45

Notes: General Conditioning Freestyle set, emphasizing always being able to drop it into a bigger gear. The 3 swims should be swum in control with good DPS, while there should be a noticeable change in tempo, kick, and speed on the 2's.

Friday, May 24, 2019

Summer Training Block

Warmup

10 minutes dry dynamic stretch

12 X 75 @ :15R

4 - descend last 25 1-4

4 - Indy IM - Kick 1st 25

4 - push 1st 25-50-75- last 25

Main Set

SPRINT

2 X [3 X 25 @ 30] @ 6

2 X [3 X 50 @ 45] @ 6

2 X [3 X 75 @ 60] @ 6

DISTANCE

2 X [3 X 100 @ 90] @ 10

1 X [3 X 150 @ 2] @ 10

1 X [3 X 200 @ 2:30] @ 10

Notes: Finish the week with some big efforts!

Thursday, May 23, 2019

Summer Training Block

Warmup

10 minutes on land

9 X 100 @ 1:40 3 EZ, 3 K/S, 3 IM or stroke/FR

12 X 25 @ 40 Variable Sprints

Main Set

High Velocity SPRINT

24 Swims @ 90

6 X 25 Kick w/ Board

6 X wall to far flags (:08 seconds)

6 X MP to wall to far flags

6 X build to MP - MP to finish FAST

*all swims are swum at highest velocity

High Velocity DISTANCE

40 X 25 @ 30

*all 25's swum at highest velocity, closer to P100 than P200 is ideal

Notes: Swimming at the highest speeds changes the way you move through the water and how your body reacts to swimming at the highest speeds. This needs to be practiced. Here is an opportunity to do that.

Wednesday, May 22, 2019

Summer Training Block

Warmup

10 minutes on land

6 X 50 @ 50 3 EZ, 3 descend 2nd 25

6 X 50 Kick @ 1:05 3 EZ, 3 descend 1st 25

6 X 50 @ 50 Odd - EZ, Even Desc. 1-3 choice of strokes

Main Set

400 + 4 X 100 @ 6/1:30 (FRIM/IM)

400 + 8 X 50 @ 7/45 (Kick/K/S)

400 + 16 X 25 @ 5/30 (FR - Neg. Split/Var. Sprints)

Notes: combine some longer reps with some shorter reps, keep it moving with same effort throughout.

Tuesday, May 21, 2019

Summer Training Block

Warmup

10 minutes on land

3 X's:

4 X 50 K/S, S/K EZ + 2 X 25 uh2o @ 50

Main Set

4 X [300 Kick + 100 Swim] @ 4:30/2

*descend the 300's kick, stretch out the 100 swim

6 X 50 Kick @ 2:00 Best Avg.

*stroke Specific

12 X 25 uh2o @ 50

*stroke Specific

Notes: 300 is with board, competitive turns, BR - 12 1/2 FR, 12 1/2 BR. 50's are All out. FL/BK w/ no Board maximizing uh2o, but have to go same distance off both walls. FR is with snorkle, uh2o takeoff's of both walls. BR is pull w/ buoy. 25's are uh2o the entire way. FR is head down no snorkle, no breath, BR is 12 1/2 body dolphin pulls + 12 1/2 uh2o streamline kick.

Monday, May 20, 2019

Summer Training Block

Warmup:

10 minutes on land

18 X 50 @ 50

3 Loosen, 3 descend first 25

6 alt. K/S, S/K, desc. the last 3 Kicks

6 Stroke/FR, IMO

Main Set

5 X 100 FR @ 1:15/30

4 X 100 IM or Stroke/FR @ 1:30/45

3 X 100 Kick @ 1:45/2:00

2 X 100 @ 2:00 1st 50's FAST

1 X 100 EZ @ 3:00

2 X 100 @ 2:00 2nd 50 FAST

3 X 100 Kick @ 1:45/2:00

4 X 100 IM or Stroke/FR @ 1:30/45

5 X 100 FR @ 1:15/30

Notes: Steady effort from start to finish, HR 25+, FAST = P200 or Better.

Friday, May 17, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

SPRINT

6 X 50-75-100's @ 6:00

*pick your distance and stroke and put 6 swims on the board to end the week.

DISTANCE

6 X 300 @ 6:00

*Hold your best!!

Notes: Make your weekend feel better with some high performances on Friday

Thursday, May 16, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

SPRINT HIGH VELOCITY

20 High Velocity Swims @ 1:30

5 from wall to far flags

5 from MP back to MP (TURNS)

5 build to MP, Highest Velocity from MP to Finish

5 full 25's

DISTANCE HIGH VELOCITY

5 X [3 X 25 + 50] @ 1:30

*25's are P100 or faster, 50's are 2nd 50 of P100

Notes: Accumulating the highest speeds today for our fastest events.

Wednesday, May 15, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

6 X 50 + 4 X 100 @ 50/1:40

*50's are Stroke/FR IMO, 100's are IM

6 X 50 + 2 X 200 @ 50/3:15

*50's are FL-BK, BK-BR, BR-FR X 2, 200's are IM

6 X 50 + 400 @ 50/-

*50's are FL, 400 is FRIM

Notes: IM days are good for everyone! effort should stay consistent throughout, with a little extra on the last 400. Look at the stroke patterns on the 50's as they differ from round to round and then don't shy away from working your way up to the last 400.

Tuesday, May 14, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

6 X 25 + 100 @ 40/2:00

6 X 25 + 200 @ 40/4:00

6 X 25 + 300 @ 40/6:00

6 X 25 + 400 @ 40/---

*25's are stroke swim w/ specific uh2o skills - see below

100's are Board Kick for best avg. (IM = IM, BR = 12 1/2 FR, 12 1/2 BR)

Stroke Specific 25 intructions:

FL/BK = underwater past MP + fast on surface to wall

BR = 3 uh2o dolphin pulls + 3 uh2o streamline kicks + swim Fast at surface to wall

FR = w/ board and snorkle, uh2o takeoff's w/ 3 dolphin kicks plus FAST surface kick

Notes: Keep your uh2o skills sharp and put a little work in with the legs.

Monday, May 13, 2019

Spring Training Block (last week, then transition to summer)

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

100 Kick + 4 X 100 @ 1:30

100 Kick + 4 X 100 @ 1:40/1:20

100 Kick + 4 X 100 @ 1:45/1:15

100 Kick + 4 X 100 @ 1:50/1:10 (or fastest interval)

Notes: General Conditioning Set. All 4 Kicks should be strong. The rounds of 4 100's will get faster by round but not by much, start with a good effort on the first 4 100's.

Thursday, May 9, 2019

Spring Training Session

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

SPRINT HIGH VELOCITY

4 X's

4 X wall to far flags @ 45-60-75-90 w/ fins and chutes

1-2-3-4 (by round) X 25 no fins or chutes @ 40 (last 25 @ 2:00)

Notes: working on speed as you add/subtract resistence. The rest on the resisted swims go up within the round, i.e., the 1st 25 is on 45, the 2nd on 60, etc.... You add a 25 every round to non-resisted swims with the last 25 always on 2:00 to make sure you have time to recover and add equipment. Make sure you are using your 50-100 strokes, not workout strokes, there is a difference.

DISTANCE HIGH VELOCITY

4 X's

6 X 25 @ 40 w/ fins and chutes

1-2-3-4 (by round) X 50 no fins or chutes @ 60 (last 50 @ 2:00)

Notes: working on your fastest distance, the 25's are 200 tempo's or better, the 50's are shooting for 2nd 50 of 100 or sub 200 pace. The last 50 is always on 2:00 to recover and add equipment to next round.

Wednesday, May 8, 2019

Wednesdy, May 8, 2019

Wednesday, May 8, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

5 X [75 + 50 + 25] @ 60/50/40

*pace per 25 gets faster with each swim

4 X [100 + 75 + 50 + 25] @ 1:20/1:10/1:00/50

*last 25 stroke

3 X [125 + 100 + 75 + 50 + 25] @ 1:30/1:20/1:10/1:00/50

*hold on to best Avg.

2 X [150 + 125 + 100 + 75 + 50 + 25] @ 2:00/1:40/1:20/60/40/20

*maintain effort through short rest.

Notes: Workout starts by picking up your tempo from 75-50-25 and then adding a little bit of stroke before settling into a nice strong pace on the round of 3 X's, all the rest is manageable and should be set up to emphasize quality. The last round is the finisher as the rest is taken away, with the goal of maintaining the effort.

Monday, May 6, 2019

Spring Training Block

Warmup: 10 minutes on land+ 15-20 minutes in water

Main Set

16 x 25 @ 30 4FR, 4Stroke, 4 kick, 4 FR descend

12 x 50 @ 50 same pattern in 3’s

8 x 75 @ 1:10 same pattern in 2’a

4 x 100 @ 1:30 one of each

Notes: aerobic work to start the week, a little bit of everything, finish each round with a good descend

Friday, May 3, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

10 Swims @ 4:00

#1 - 100 Kick

#2 - 25 (Sprint), 50 (Distance)

#3 - 50 (Sprint), 100 (Distance)

#4 - 100 Kick

#5 - 75 (Sprint), 150 (Distance)

#6 - 100 (Sprint), 200 (Distance)

#7 - 100 Kick

#8 - 125 (Sprint), 250 (Distance)

#9 - 150 (Sprint), 300 (Distance)

#10 - 100 Kick

Notes: Everything is swum with your best effort, start FAST and extend your speed. Two different tracts depending on your event list.

Thursday, May 2, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

SPRINT HIGH VELOCITY

4 X [6 Max efforts @ :50] @ 2:00Rest

Rd. 1 = Wall to Far Flags

Rd. 2 = Flags to Far wall (no wall takeoff)

Rd. 3 = w/ Fins from wall to far flags

Rd. 3 = w/ Fins full 25's

DISTANCE HIGH VELOCITY

4 X [6 X 50 @ :50] @ 2:00 Rest between Rounds

*hold P500 or faster

Notes: Be specific today

Wednesday, May 1, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

4 X's:

6 X 25 @ 30

1 X 200 @ 2:45

6 X 50 @ 40-45-50-55 by round

1 X 100 EZ @ 1:30

1 X 50 @ 40 FAST

1 X 50 @ 1:20 EZ

Notes: There is a little strategy to this set. The 1st 6 25's are the setup. Start with some strong 25's with good tempo to start each round. Then take that into the 200, the longest rep of the set. Follow up the 200 with some more manageable 50's in which you can get back any of the speed/tempo you may have lost in the 200. The 100 is active recovery followed by 1 more 50 which should serve as the exclamation point of each round. You can choose to swim this stroke or IM if you choose. I hope all that made sense. As usual, follow directions, work hard and get good results.