Calvin College Summer Workouts: June 2019

Friday, June 28, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

12 X 75 @ :15R

3 EZ/loosen

3 push 1st 25

3 Kick/Swim

3 push last 50

Main Set

SPRINT

4 X 50 @ 6

2 X [50 + 25] @ 6 (50 @ 40)

2 X [50 + 50] @ 6 (50 @ 60)

DISTANCE

4 X 100 @ 6

2 X [100 + 50] @ 6 (100 @ 1:15)

2 X [100 + 100] @ 6 (100 @ 1:30)

Notes: Dive set to finish the week, start fast, and be tough as you add some distance to the reps.

Thursday, June 27, 2019

Summer Training Block

Warmup

3 X 300 @ :30R

#1 - EZ/Loosen, #2 - Casual Kick, #3 - mixed strokes, quiet swimming

12 X 25 @ 40 variable Sprints

Main Set

SPRINT HIGH VELOCITY

30 Swims @ 90 seconds

6 BLAST 25's Kick

6 Wall to far flags Kick

6 Flags to wall to MP

6 from dive to far flags

6 BLAST 25's w/ FINS & Paddles

DISTANCE HIGH VELOCITY

20 X 25's @ 45

10 X 50 @ 90

5 X 75 @ 3

Notes: High Velocity means moving through the water at your highest speeds as if racing your shortest events.

Wednesday, June 26, 2019

Summer Training Block

Warmup

300 EZ/Loosen

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

Main Set

8 X 100 FRIM @ 1:30

8 X 50 FL/FR @ 45

6 X 150 FL-BK-BR @ 2:15

6 X 75 BK @ 1:20

4 X 200 IM @ 3

4 X 100 BR @ 1:40

2 X 400 IM @ 1:00R

Notes: Aerobic IM Set, all rest should be ~:15R, FRIM = IM substituing FR instead of FL, and an INDY IM = FL-BK-BR-FR-FL, BK-BR-FR-FL-BK,....

Tuesday, June 25, 2019

Tuesday, June 24, 2019

Summer Training Block

Warmup

16 X 50 @ 55

4 EZ/Loosen + 12 alt. K/S, S/K

Main Set

3 X's

6 X 75 @ 1:05 (alt. 1st/last 50 Kick)

6 X 25 @ 1:05 uh2o kick/swim skills

2 X's

4 X 75 Kick @ 1:15

4 X 25 @ 1:15 uh2o Kick/Swim Skills

1 X's

2 X 75 Kick @ 1:30

2 X 25 @ 1:30 uh20 Kick/Swim Skills

Notes: uh2o skills:

FL/BK = max time/distance spent under water
BR = 3 uh2o streamline kicks + 3 arm pulls w/ flutter Kick at surface + swim to wall
FR = superman surface push for distance + AO Kick to MP + 3 stroke cycles (Calvin Calls this NC State Drill)

75's are hold best avg./effort

Monday, June 24, 2019

Summer Training Block

Warmup

12 X 100 @ 1:40

3 EZ/Loosen + 9 Pull w/ fewest/longest strokes

Main Set

3 X [4 X 25 + 100 Kick] @ 25/2

3 X [2 X 25 + 50 + 100 Kick] @ 25/50/2

3 X [50 + 2 X 25 + 100 Kick] @ 50/25/2

3 X [4 X 25 + 100 Kick] @ 25/2

Notes: Best Avg., Sustained Effort is what we are looking for today. The 25's and 50's are done with best avg. (see if you can double up the 50's, ie. 12's turn into 24's). You have 12 100's Kick, what can you hold. The entire set should be done straight through from start to finish in order to get the best results.

Thursday, June 20, 2019

Summer Training Block - Swim Camp Style

Warmup

300 w/ square turns

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

3 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 (GREEN)

8 X :08 Kick BLAST until Whistle

8 X MP Spin to Finish

8 X Flags to Wall to MP

8 X Start to :08

*All Repeats are on 1:00

FLY Progression

15 X 50 Drill/Swim @ own interval

Fish Swim/Body Dolphin (feel the two kicks)

Single Arm Fly (timing)

Chin Glide/Explosion (isolate the big kick)

* only 3-5 strokes downhill FLY on 2nd 25

Dives/Backstroke Starts

Wednesday, June 19, 2019

Summer Training Block - Camp Week

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

Breaststroke Review (feel free to substitute a stroke from your event list)

12 X 50 + 8 X 25 Drill/Swim @ Coaches Interval

#1-4 = Kick on Back, hands at side

#5-8 = BR pull w/ Flutter Kick (Cobra Drill)

#9-12 = 1 pull, 2 Kick

#13-16 = 25’s Pullout Build (Plunge + Kick + Pulldown + sneaky recovery)

Main Set (Blue/Purple)

50 X 25 @ 30

2 FAST FLY, 2 EZ

4 FAST BK, 4 EZ

6 FAST BR, 6 EZ

8 FAST FR, 8 EZ

10 FAST IMO + 2 Extra FR

Warmdown

12 X 25 @ 40

3 Float + 6 desc. 1-3, 4-6 to Pink + 3 Fewest Strokes

Tuesday, June 18, 2019

Summer Training Block - camp version

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

Backstroke Review

16 X 50 @ coaches sendoff’s drill/swim

4 Kick w/ hands at side

4 Kick w/ hands at side w/ shoulder-chin

4 shoulder-chin w/ single arm

4 3R/3L/swim

Main Set

High Velocity

8 Kick to :08 seconds

8 Kick’s w/ no Board to :08 seconds

8 from Wall to Flags

8 from flags to flags

8 from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Warmdown

12 X 25 @ 40

3 Float

6 desc. 1-3, 4-6 to pink

3 fewest strokes

Monday, June 17, 2019

Summer Training Block

Warmup

400 EZ/Loosen + 4 X 100 Kick/Swim + 4 X 25 Variable Sprints

Main Set

Part I

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 II

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 III

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!

Notes: Swim Camp SZN, this is an aerobic workout with some work controlling the HR and a nice middle kick Set.

Friday, June 14, 2019

Friday, November 14, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

18 X 75 @ 1:10

3 EZ/Loosen - 3 desc. 1st 50

3 FL-BK-BR - 3 BK-BR-FR

3 Kick - 3 Swim, FAST 1st 25

MAIN SET

SPRINT

[6 X 25 @ 25] @ 8

[3 X 50 @ 40] @ 8

[2 X 75 @ 60] @ 8

1 X 150 @ ---

*1st swim is always from a dive

MID-DISTANCE

[3 X 100 @ 1:20] @ 12

[2 X 150 @ 2] @ 12

1 X 300 @ ---

*1st swim is always from a dive

DISTANCE

15 X 150 @ 2

*hold best avg.

Notes: All groups are going a 3rd further than a 100, 200, or 1650. First swim is always from a dive, the Sprint and Mid-Distance groups should be doing some easy swimming between Dive swims.

Thursday, June 13, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

12 X 50 @ 50 rotate, K/S-Stroke/FR-build 1st 25

12 X 25 @ 40 variable sprints

Main Set

SPRINT HIGH VELOCITY

24 Swims @ 90

6 dive to far flags

6 X 25 Kick

6 X 50 build by 12 1/2 so last 12 1/2 is Highest Velocity thru finish

6 X 25 w/ fins & paddles

DISTANCE HIGH VELOCITY

12 X 25 @ 40

4 X 50 @ 90

2 X 75 @ 3

1 X 100 @ --

Notes: Swimming at your highest speeds takes high concentration. Sprint should look like 50 speed or faster from start to finish. Distance should be aiming to hold P200 or faster throughout set

Wednesday, June 12, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

12 X 125 @ :15R

4 EZ/Loosen

4 Indy IM w/ middle 25 Kick

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

Main Set

15 X 100 @ 1:30 rotate K/S, IM, Last 25 FAST

15 X 50 @ 50 alt. 3 Kick/3 Swim, 2nd 25 always faster

15 X 25 @ 25-35 Stroke, best avg.

Notes: Mid-Week General Conditioning Set, follow the instructions and you'll get good results

Tuesday, June 11, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

200 EZ/Loosen

18 X 50 @ 50

12 alt. K/S, S/K moderate effort

6 - Odd's SPRINT kick to far flags + 25 EZ swim, Even's EZ swim + 25 build to SPRINT Kick

Main Set

3 X's

3 X 100 FR Kick @ 1:30 (40) Best Avg.

4 X 75 Stroke Kick @ 1:15 (20) Best Avg.

6 X 50 swim @ 1:00 swim w/ uh2o skills (max. distance off wall in both directions)

Notes: Leg days are important. The pattern today starts off with some good FR kick with a board, then you move into some stroke specific kick (see below), and then you finish some 50's swim pushing the 15M mark in both directions.

Stroke Specific Instructions: BK/FL - No Board, FR w/ Board w/ Flip turns and uh2o takeoff's, BR - 12 1/2 FR, 12 1/2 BR

Monday, June 10, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

8 X 150 @ :15R

2 EZ/Loosen

6 Pull - fewest stroke count, quiet swimming

Main Set

6 X 100 @ 1:20 K/S

300 IM @ 4:30

6 X 100 @ 1:20 rotate 1st/last 50 FAST

6 X 75 @ 1:10 K/S (1st/last 50)

200 IM @ 3:00

6 X 75 @ 1:10 rotate 1st-2nd-3rd 25 FAST

6 X 50 @ 1:00 Kick

100 IM @ 1:30

6 X 50 @ 60 rotate 1st/last 25 FAST

Notes: General Conditioning set in which you rotate through some Kick/Swim's, IM's, and changing speed. FAST = P200 or best effort.

Friday, June 7, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

18 X 50 @ 50

3 EZ + 3 build 1st 25

6 K/S, S/K - Build Kick when 2nd 25 is Kick

3 IMO + 3 Desc. 2nd 25, choice of stroke

Main Set

SPRINT OPTION

10 X 50 @ 4:00

MID-DISTANCE OPTION

10 X 100 @ 4:00

DISTANCE OPTION

10 X 300 @ 4:00

Notes: Our traditional way to end the week with some big efforts, finish the week swinging the sledgehammer.

Thursday, June 6, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

32 X 25

8 EZ w/ long uh2o's @ 30

8 Kick @ 35

8 skills/drills @ 40

8 variable sprint pattern @ 45

Main Set

SPRINT HIGH VELOCITY

3 rounds of:

4 X [2 X 25 + 50] @ 30/90

Round 1 = Kick - 1st 25 BLAST to far flags, 2nd 25 build 12 1/2, BLAST 12 1/2, 50 is EZ w/ head down, no snorkle, as few breaths as possible

Round 2 = Swim - 1st 25 BLAST to far flags, 2nd 25 buils 12 1/2, BLAST 12 1/2, 50 is with fewest strokes and fewest breaths

Round 3 = Fins & Paddles, same pattern as round 2

DISTANCE HIGH VELOCITY

4 X [4 X 25 + 100] @ 25/2:20

25's are BLAST!!! 100 is fewest strokes, breathing 5's

4 X [2 X 25 + 50 + 100] @ 25/40/2:20

25's & 50 is BLAST!!! 100 is fewest strokes, breathing 5's

4 X [2 X 50 + 100] @ 40/2:20

50's are BLAST 100 is fewest strokes, breathing 5's

Notes: BLAST = swimming at highest velocity, both groups are getting small doses of swimming at speeds that are as fast or faster than their shortest races. Today you are going to contrast the high velocity swimming with some long strokes.

Wednesday, June 5, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

12 X 100 @ 1:30

3 EZ/loosen + 9 pull w/ fewest strokes and quiet strokes

Main Set

2 X 300 @ 4:00 (low stroke count)

3 X 200 @ 2:40 (desc. 1-3 to HR 25-28)

6 X 100 @ 1:40 FAST HR 28-30

12 X 50 @ 1:20 BEST

Notes: this is a rainbow/build/descending swim today. Overall you want to build your effort and HR from start to finish. How much control you have is important and a sign of being fit. Here are some instructions for strokes:

* Individual strokes: 300 = FR, 200 = alt. stroke/fr by 25, 100's 2nd 50 stroke, 50's all stroke

IM = 300 FRIM's, 200/100's IM, 50's IMO (3FL,3BK....)

Tuesday, June 4, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

200 EZ/Loosen

12 X 50 @ 55

12 K/S, S/K

*steady build when the 2nd 25 is Kick

Main Set

KICK

6 X 50 + 6 X 25 + 100 @ 60/50/2

6 X 50 + 6 X 25 + 200 @ 55/45/4

6 X 50 + 6 X 25 + 300 @ 50/40/6

6 X 50 + 6 X 25 + 400 @ 45/35/--

Notes: Leg Day! the 50's are Kick with a board, using competitive turns (flip) and finishes holding best avg. (BR - FR/BR by 12 1/2). The 25's are uh2o specific skills (see below). 100-400 are Kick w/ a board going for best 100-400 Kick times (IM - kick IM, BR - FR/BR by 12 1/2).

Underwater Kicking Skills:

FL/BK - uh2o to 15M + swim to wall (carry good tempo)

FR = uh2o takeoff's w/ board, 3 dolphin kicks kick at surface with head down

BR = 3 uh2o streamline kicks + 3 pulls w/ flutter kick at surface + 3 full strokes (full speed)

Monday, June 3, 2019

Spring Training Block

Warmup

10 minutes of dry, dynamic warmup

8 X 125 @ :15R

2 EZ/Loosen

6 Pull w/ fewest strokes and quiet swimming

2 push 1st 75/last 50

Main Set

1 X 100 @ 1:20

4 X 25 @ 30 IMO

2 X 100 @ 1:20

6 X 50 Kick @ 50

3 X 100 @ 1:20

16 X 25 4IMO @ 30

3 X 100 @ 1:20

6 X 50 Kick @ 50

2 X 100 @ 1:20

4 X 25 @ 30 IMO

1 X 100 @ --

Notes: Aerobic Endurance set. The backbone to the set are the 100's. You will accumulate 12 of them throughout the workout and the goal is to be able to keep those strong and consistent, especially as you deviate to some IM or Kick between rounds. There should be no stopping, so have your kickboard ready and know the pattern before you start.