Calvin College Summer Workouts: July 2019

Wednesday, July 31, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic training

24 X 50 @ 50

6 EZ/Loosen, 6 K/S, S/K, 6 IMO no free, 6 desc. 1-3, fast 1st 25 on 4-6

Main Set

3 X 200 FR @ 2:40

6 X 50 Kick @ 55

4 X 150 FR @ 2:00

6 X 50 IMO no free @ 50

6 X 100 FR @ 1:20

6 X 50 Choice, but FAST @ 1:30

Notes: Steady effort today dominated by 3 rounds of 600 yards of freestyle and a short exclamation point with some fast 50's at the end.

Tuesday, July 30, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

300 S/K/S EZ/loosen

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

12 X 25 Kick @ 40

4 uh2o, 4 variable sprint w/ board, 4 uh2o

Main Set

2 X's through:

200 + 2 X 25 + 100 @ 3:30/30/2

150 + 4 X 25 + 100 @ 3/40/2

100 + 6 X 25 + 100 @ 2:30/50/2

50 + 8 X 25 + 100 @ 2/60/2

Notes:

200-50 = Kick w/ Board best sustained effort, you get more rest as you go through round
25's are underwater skills, you get more rest as you go through round, as fast as possible
final 100's are swim with maximum distance off all walls, add up distance spent uh2o

Monday, July 29, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

1 X 300 EZ/Loosen

200 Casual Kick

200 IM drill/swim

3 X 100 desc. 1-3 @ 1:30

Main Set

2 X 100 @ 1:40

4 X 25 IMO @ 30

4 X 100 @ 1:30

4 X 25 Kick @ 30

6 X 100 @ 1:25

4 X 25 IMO @ 30

6 X 100 @ 1:20

4 X 25 Kick @ 30

4 X 100 @ 1:15

4 X 25 IMO @ 30

2 X 100 @ 1:10

Notes: Good descending training pattern, control your energy output.

Friday, July 26, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

400 EZ/Loosen

300 Pull (sculling every 3rd)

200 Casual Kick (build last 50)

4 X 25 @ 30 desc. 1-4

Main Set

SPRINT CHALLENGE

3 Rounds of

[25 + 50 + 75 @ 60] @ 6:00

3 Rounds of

[75 + 50 + 25 @ 60] @ 6:00

DISTANCE CHALLENGE

5 X 300 @ 4:00 best average.

Notes: Big swims to finish the week.

Thursday, July 25, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

24 X 50 @ 55

6 EZ/Loosen

6 alt. K/S, S/K build the 1st 3 Kick, desc. the last 3 25's kick

6 build first 25

6 desc. last 25 1-3, 4-6

Main Set

High Velocity Sprint

24 Swims @ 90

12 - alt. dive to far flags, build to MP FAST to FINISH

12 w/ Fins & Paddles - 6 flags to flags, 6 full 25's

Distance High Velocity

6 X [50 + 50 @ 2:00] @ 6:00

1st 50 from dive, 2nd 50 from push w/ fins & paddles, goal is <P100

Notes: swimming at your highest speeds!

Wednesday, July 24, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

6 X 25 @ 30 casual streamlines/walls

6 X 25 @ 30 desc. 1-3, 4-6

6 X 25 Kick @ 35 Casual

6 X 25 Kick @ 35 desc. 1-3, 4-6

6 X 25 IMO no free @ 30

6 X 25 IMO no Free @ 30 2nd 3 faster than 1st 3

Main Set

3 X's

4 X 100 FR @ 1:15-30 best avg.

50 + 2 X 100 + 50 @ 60/1:30/60

3 X 100 @ 1:40 1-Kick, 2-IM or stroke, 3-FR

Notes: Here is how the set is intended to work:

1st 4 X 100's are strong and steady on a sendoff that will give you 10-15R
Add some intensity on the 50's and descend the 100's by 25's to P200 or better. Control your speed.
Finish with some strong single 100's Kick-IM-FR
Repeat

Tuesday, July 23, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

300 EZ/Loosen

300 Casual Kick

18 X 25 Kick @ 40

6 w/ board, desc. by 3's

6 casual uh2o skills

6 alt. Fast to Flags/Build by Odd/Even

Main Set

8 X 125 Kick @ 2:15 (w/ board, desc. 1-4, 5-8)

16 X 25 @ 50 uh2o

4 slow, distance per kick

4 FAST to 15M + breakout

4 FAST 25 w/ 1st 15M uh2o

4 FAST uh2o full 25 w/ fins

8 X 125 Kick @ 2:30 (w/ board FAST 1st 25-50-75-100 X 2)

Notes: Legs and uh2o skills are very important to your propulsion and reducing resistance!

Monday, July 22, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

12 X 100 @ 1:30-40

1st 3 EZ/Loosen, last 9 pull with fewest strokes

Main Set

6 X 50 Stroke/FR IMO @ 50

6 X 100 Kick @ 1:40

6 X 50 Stroke/FR IMO @ 50

6 X 200 FR @ 2:40

6 X 50 choice @ 60 FAST

Notes: Standard Aerobic, sustained effort, short rest pattern. Overall, some short doses of strokes, with the attention will revolve around the 100's Kick and 200's swim.

Friday, July 19, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

15 X 100 @ 1:40

3 EZ/Loosen

3 IM

3 K/S

3 Stroke/FR

3 Push 1st 25-50-75

Main Set

SPRINT

3 X [10 X 25 @ 25] @ 8

2 X [6 X 25 @ 25] @ 6

1 X [3 X 25 @ 25] @ --

*1st 25 from dive, max speed throughout

DISTANCE

3 X [4 X 75 @ 55/60] @ 8

2 X [2 X 75 @ 55/60] @ 6

1 X [1 X 75 @ 55/60] @ --

*1st 75 from dive, max speed throughout

Notes: Nice max effort, lactate style set to finish out the week.

Thursday, July 18, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

300 ez/loosen + 4 X 25 variable sprint @ 30

200 Casual Kick + 4 X 25 Kick variable sprint @ 30

100 IM + 4 X 25 stroke variable sprint @ 30

Main Set

HIGH VELOCITY SPRINT

24 Swim @ 90 done as:

6 X 25's Kick

6 MP to MP

6 Wall to Far Flags

6 dive 25's

HIGH VELOCITY DISTANCE

[2 X 25 + 50] @ 30/3

[2 X 25 + 75] @ 30/4

[2 X 25 + 100] @ 30/5

[2 X 25 + 50] @ 30/3

[4 X 25 + 50] @ 30/3

[6 X 25 + 50] @ 30/3

Notes: Swimming at speeds that match your highest velocity (or faster) for your shortest events. The water and your body act differently when swimming at highest speeds, practice for it!

Wednesday, July 17, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X:

125 + 5 X 25 @ 2:00/30

*125 is always long and quiet, 25's are desc. 1-4, #5 is EZ, going FR - Kick - Stroke - FR by round

Main Set

3 X 50 @ 45

3 X 100 @ 1:30

3 X 150 @ 2:15

8 X:

75 + 50 + 25 @ 60/50/40

75 is always strong FR, 50 alt. K/S and stroke/FR by round and the 25 is always FAST Kick or Stroke by Round

3 X:

2 X 50 + 200 @ 45/2:45

*desc. 200's 1-3.

Notes: Three steps - part one continues the warmup and allows you to extend your effort and length of the repeat from 50 to 150. Take a minute to regroup, the middle part of the workout is meant to spike the effort, speed, HR as you will execute some fast 25's, then the big finish as you go back and forth between some short 50's and 200's.

Tuesday, July 16, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

200-300 EZ/Loosen

12 X 50 alt. Kick/Swim, Swim/Kick @ 55

6 X 25 @ 50 uh2o skills at warmup speeds

Main Set

5 Minute Kick @ 6:00

20 FAST - 40 EZ

2 X 25 @ 60 uh2o skills

5 Minute Kick @ 6:00

30 FAST - 30 EZ

4 X 25 @ 45 uh2o skills

5 Minute Kick @ 6:00

40 FAST - 20 EZ

6 X 25 @ 40 uh2o skills

5 Minute Kick @ 6:00

20 FAST - 10 EZ

8 X 25 @ 35 uh2o skills

Notes: Follow the fast/ez pattern on the 5 minute kick, you will get a minute to get back to the wall and get organized for the 25's. The uh2o skills are below, start with 2 on a minute so they should be really good, then add reps and decrease rest, hold it together.

UH2O Skills:

FL/BK - uh2o to 15M plus fast swim to wall

FR - 12 1/2 superman surface Kick + 12 1/2 Fast Swim, no breath in first 5 strokes

BR - 3 streamline uh2o kicks + 3 pulls w/ flutter kicks at surface + fast swim to wall

Monday, July 15, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

8 X 125 @ 1:50

2 EZ,/Loosen, 6 pull w/ fewest strokes

Main Set

6 X 100 @ 1:30 Odd - Kick, Even - Swim

6 X 75 Kick @ 1:30 - Best Avg.

3 X 100 Kick/Swim @ 1:20

2 X 75 Kick @ 1:20 Best

1 X 100 EZ @ 2:00

3 X 100 Kick/Swim @ 1:15

2 X 75 Kick @ 1:15

1 X 100 EZ @ 2:00

3 X 100 Kick/Swim @ 1:10

2 X 75 Kick @ 1:10

1 X 100 EZ

Notes: You start the set with a nice prologue of 100's alternating kick/swim and then some 75's sustained effort. Then you fall into a pattern in which you rotate through some Kick/Swim 100's, and 75's Kick with descending intervals.

Friday, July 12, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

24 X 50 @ 50

6 EZ/Loosen

3 IMO - 3 FL/BK, BK/BR, BR/FR (push 1st 25)

3 Kick - 3 Kick/Swim (push kicks)

3 FR desc. 1-3 - 3 Fast 1st 25

Main Set

SPRINT

8 X 50 @ 5:00

DISTANCE

6 X 300 @ 4:00

6 X 200 IM @ 6:00

Notes: Some Lactic Acid Production to finish the week. 40 minutes or less of your highest intensity.

Thursday, July 11, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

32 X 25 @ own rest interval

10 slow - working on walls and uh2o skills

10 - 5 Kick, 5 swim desc. 1-4, 5 is EZ

12 variable sprint, middle 4 kick

Main Set

HIGH VELOCITY SPRINT

24 Efforts @ 90

8 Kick w/ fins - 25's (stroke specific)

8 - push to far flags w/ fins

8 - Odd's dive to far flags, Even - build to MP, SPRINT MP to Finish

HIGH VELOCITY DISTANCE

[2 X 25 @ 25] @ 2

[4 X 25 @ 30] @ 3

[6 X 25 @ 35] @ 4

[8 X 25 @ 40] @ 5

[6 X 25 @ 35] @ 4

[4 X 25 @ 30] @ 3

[2 X 25 @ 25] @ 2

*goal is closer to P100 than P200

Notes: Highest Velocity, training for top end speeds for shortest events or faster, because the body and the water act differently at highest speeds.

Wednesday, July 10, 2019

Summer Training Block

Warmup

10 minutes of dry dynamic stretching

6 X 150 @ :15R

2 EZ/Loosen

2 2nd 75 is faster

2 1st 75 is FAST, 2nd 75 is stretch

Main Set

6 X 50 @ 40 FR

4 X 100 IM/Stroke @ 1:30

6 X 75 @ 60 FR

2 X 200 IM/Stroke @ 3:00

6 X 100 FR @ 1:20

1 X 400 IM/Stroke @ 6

6 X 50 @ 60 FR Best

Notes: Middle of the week aerobic set alternating some Freestyle with some IM or your choice of stroke pattern that fits your event list. Overall, the effort should stay steady throughout with a little extra on the last 6 50's. Single strokes could take advantage of the pattern and get a little overdistance stroke as you move up to the 400.

Tuesday, July 9, 2019

Summer Training Block

Warmup

10 minutes dry, dynamic stretching

200-300 EZ/Loosen

12 X 75 @ 1:30

4 Kick 1st 25 - Kicks are uh2o

4 Alt. 1st/last 50 kick, build by 12 1/2 the Odd's, sprint first 25 on the evens

4 75's kick - descend 1-4

Main Set

3 X's through:

6 X 50 Kick @ 50

6 X 25 @ 50 uh2o skills

6 X 50 Kick @ 50

1 X 100-200-300 @ 2-4-6 by round

Notes: the backbone of the workout is the 6 X 50's which you will be doing several rounds. Hold your best effort/avg. Each round you get an opportunity to do some underwater work in which the rest interval should allow you to spend maximum time uh2o. You end each round with a timed 100-200-300 on a sendoff you should be able to regroup before the next round.

uh2o skills:

FL/BK: underwater dolphin kicking, max. distance, even if you go past 15M

BR = underwater streamline BR kick (on side if more advanced)

FR = underwater takeoff's with board, 3-4 dolphin kicks, vertical board to 15M, head down sprint to wall.

Monday, July 8, 2019

Summer Training Block

Warmup

12 X 100 @ 1:40

3 EZ + 9 Pull taking fewest strokes

Main Set

4 X [75 + 25 + 75 + 25] @ 60/30 F-E-F-E

4 X [75 + 25 + 75 + 25] @ 60/30 E-F-E-F

4 X [75 + 25 + 75 + 25] @ 60/30 F-E-E-F

4 X [75 + 25 + 75 + 25] @ 60/30 E-F-F-E

Notes: F = Faster, not All Out, just maintaining strong, consistent effort throughout, E = lower stroke count, quieter swimming, not lazy recover. Feel free to put in a stroke or kick pattern. The set should also be done straight from start to finish.

Friday, July 5, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

24 X 50 @ 50

6 EZ/loosen

6 Push 1st 25

6 K/S

6 push 2nd 25

Main Set

300 @ 4

4 X 25 @ 60

300 @ 4

4 X 50 @ 60

300 @ 4

4 X 75 @ 60

300 @ 4

4 X 100 @ 1:00-1:10... (fastest interval)

300 EZ

Notes: Back and forth main set where you stretch it out on the 300 with longest/fewest strokes with some fast swims on the 60 which get longer until you reach the final 100's.

Wednesday, July 3, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

6 X 150 @ :15R

2 EZ/Loosen, 2 Kick 1st 50, 2 FL-BK-BR, BK-BR-FR

Main Set

3 X's:

300 @ 4

200 @ 2:40

100 @ 1:20

2 X 150 @ 2

2 X 100 @ 1:20

2 X 50 @ 40

4 X 75 @ 60

4 X 50 @ 40

4 X 25 @ 20

Notes: Use this pattern to make this long endurance swim your own. Feel free to mix in a Kick pattern or stroke pattern to make this set suit your strengths/weeknesses. If you adjust the sendoff's, maintain :10-15R throughout the set to get best results.

Tuesday, July 2, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

100 EZ Swim + 200 Casual Kick

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

Main Set

5 minute Kick @ 6 (:15 FAST - :15 Casual)

6 X 25 @ 60 stroke specific

5 Minute Kick @ 6 (:20 FAST - :10 Casual)

6 X 25 @ 50 stroke specific

5 Minute Kick @ 6 (:30 FAST - :15 Casual)

6 X 25 @ 45 stroke specific

5 Minute Kick @ 6 (:40FAST - :20 Casual)

6 X 25 @ 40 stroke specific

Notes: the 5 minute kick should be done FL or FR Kick w/ Board. Stroke Specific is the following:

FL/BK - FAST uh2o to 15M plus FAST swim to wall

FR = 10 yards of head down superman, surface kick + 15M sprint swim to wall

BR = uh2o BR swim

Monday, July 1, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

12 X 100 @ 1:30 3 EZ/Loosen + 9 slow quiet pulling

Main Set

16 X 25 @ 30

12 X 50 @ 50

8 X 75 @ 1:10

4 X 100 @ 1:30

8 X 75 @ 1:10

12 X 50 @ 50

16 X 25 @ 30

Notes: simple pattern, follow this throughout the set:

#1 = FR

#2 - Kick

#3 - Stroke/IM (main stroke on 25/75's, IM's on 50/100's)

#4 - FAST last 25 no matter the distance