Calvin College Summer Workouts: August 2019

Friday, August 30, 2019

Pre-Season Training Blog

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 15 pushups + 30 body Squats]

400 EZ/Loosen

300 Pull w/ fewest strokes

200 casual Kick

100 IM

Main Set

4 X [2 X 100 FR + 75 FAST Stroke] @ 1:30

4 X [2 X 100 FR + 50 FAST Kick] @ 1:30

4 X [2 X 100 + 25 FAST Choice] @ 1:30

Notes: The 2 100's are smooth, the 75-50-25 are FASTER, spike the HR

Thursday, August 29, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

10 minutes of (:30 plank - :30 situp) plank and situps of your choice

300 EZ/Loosen

200 Casual Kick

100 IM

Main Set

2 X's through:

500 Swim FR

400 Kick (every 4th 25 Faster)

300 IM - Kick 1st 25 of every stroke

200 done as 8 X 25's drills and skills

100 FAST, your choice

*all on :30R

Wednesday, August 28, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 10 Pushups + 10 lunges (5EL)]

300 EZ/Loosen

200 Casual Kick

100 IM

Main Set

15 X 100 @ 1:40

3 FREE w/ long strokes

3 K/S by 50

3 IM w/ long strokes

3 K/S by 50

3 FREE w/ long strokes

Tuesday, August 27, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

12 minutes of 30 on/30 off plank, rotate through this sequence

1 - bridge rocker - on forearms, toes pulse body forward/back

2 - on hands/toes, hands alt. touching opp. elbow

3 - on hands/toes, hands alt. touching opp. shoulder

4 - on hands/toes, hands alt. touching opp. knee

300 ez/loosen

200 casual kick

100 IM

Main Set

IM pattern:

4 X's (IMO)

3 X 50 Kick @ 50

6 X 25 Drills/skills (your choice) @ 40

6 X 25 swim @ 30

Notes: get all of your strokes in, you can learn something from all the strokes.

Monday, August 26, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 sets of [Squats + tuckups/pikeups + pushups + pullups] in reps of 30-20-10-5

12 X 75 @ :15R

4 EZ/Loosen

4 Kick first/last 50

4 Indy IM order

Main Set

24 X 25 @ 35 walls & streamlines & uh2o skills

12 X 50 Kick/swim @ 50 3 Kick, 1 swim

6 X 100 @ 1:40 w/ long, quiet strokes

Notes: swimming uh2o is a necessity, work on your underwater skills! HR should still not go above 25 today.

Friday, August 23, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

50 tuckups/Pikeups

300 EZ/Loosen

200 Casual Kick

100 IM

Main Set

SPRINT

5 X 300 @ 4:00-4:30

DISTANCE

3 X 600 @ 8-9

Notes: Stretch it out! Keep strokes long, keep pace consistent, HR25, no descending or fast swims, just good distance per stroke.

Thursday, August 22, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X (lunges + speed skaters + drea rolls + pullups) reps of 10-20-10-5

200 EZ/Loosen

12 X 25 @ 35 working on leaving the walls

5 X 100 @ 1:30 desc. 1-3, push 1st 50 on 4 and 5

Main Set

16 X 25 @ 30 4IM Order

12 X 25 @ 30 3IM Order

8 X 25 @ 30 2IM Order

4 X 25 @ 30 IM Order

Notes: rotate through the strokes today in short doable doses. Even if you are not an IM or stroker

Wednesday, August 21, 2019

Pre-season training block

Warmup

10 minutes of dry, dynamic stretching

3 sets of 10 burpees

10 X 125 @ :15R

2 EZ/Loosen

4 Indy IM, middle 25 Kick

4 Pull

Main Set

8 X 25 @ 30

200 @ 3

8 X 25 @ 30

300 @ 4

8 X 25 @ 30

400

Notes: Simple game plan, use the 25's to establish your stroke count, and use the 200-300-400 to try to stay as close to that stroke count as you can. HR should stay at 25 or under

Tuesday, August 20, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

100 Body Squats + 100 Tuck Ups + 50 Pushups + 30 Pullups in sets of 20-20-10-6

Main Set

4 rounds of:

300 Kick @ :30R (150 Flutter w/ board + 50 FL on BK + 50 FR on BK + 50 BR w/ board)

6 X 25 @ 40 w/ snorkle (single pull FR)

6 X 25 @ 30 FR w/ lowest stroke count

Notes: Single Pull Free - use snorkle to keep head in proper position, begin with hands/arms out in front in superman position (not streamline), alternate right and left arm pull with a doggy paddle (underwater recovery). Do not go to fast, work on one arm at a time, by initiating early catch with hand, high elbow, open armpit, and finish stroke by accelerating past the hip while opposite hand surges forward. Take your time to reset before you do another repetition with opposite arm.

Monday, August 19, 2019

Pre-Season - 5 Week Block

Warmup

10 minutes of dry, dynamic stretching

24 X 50 @ 50

6 EZ/Loosen, 6 K/S, S/K, 6 stroke/FR IMO, 6 desc. 1-3, push 1st 25 4-6

Main Set

24 X 75 @ 1:00-10

6 FR

6 Kick 1st/last 50

6 alt. FL/BK/BR, BK/BR/FR

6 FR

Notes: Pre-Season emphasis is on Aerobic Swimming, Distance per Stroke, and Stroke Skills. Maintain distance per stroke throughout, use sendoff that is 10-15R, and keep HR around 25.