Calvin College Summer Workouts: September 2019

Friday, September 13, 2019

Pre-Season Training Block

Warmup

10 minute dry, dynamic stretch

4 X [5 pullups + :30 plank w/ shoulder touch + 5 burpees]

6 X 150 @ :30R

2 EZ/Loosen

2 Kick 1st 100

2 FL-BK-BR, BK-BR-FR

Main Set

3 swims @ 5 minutes

*choose your distance, anything from 50-500, be fast!

Season starts Monday!

Thursday, September 12, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

12 minutes [alt. plank of choice w/ situp of choice 45 on - 15 off]

300 EZ/Loosen

200 casual kick

3 X 100 K/S, IM, push first 50 @ 1:40

Main Set

4 X [3 X 100] @ 2:00

Rd. 1 = Kick

Rd. 2 = Stroke (IM of non-stroker)

Rd. 3 = Fast/EZ by 50

Rd. 4 = descend to fast!

Wednesday, September 11, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 10 burpees]

18 X 50 @ 50

3 EZ/Loosen - 3 desc. 1st 25

6 K/S, K/S

3 25IMO/25FR

Main Set

8 X 50 IMO + 100 FR @ 45/2

6 X 50 Kick + 200 FR @ 55/3

4 X 50 Variable Sprint + 300 FR @ 60/4

2 X 50 BEST + 400 @ 90/---

Notes: I little bit of everything, a little exclamation point at the end with 2 fast 50's and a 400.

Tuesday, September 10, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 Burpees + 10 tuckups + 10 lunges (Each Leg) + :30 plank (choice)]

12 X 100 @ 1:40

3 EZ/Loosen

3 K/S

3 IM

3 push first 25-50-75

Main Set

3 X [25 + 50 + 75] @ 30/60/90 Board Kick

6 X 25 @ 50 uh2o skills

3 X [75 + 50 + 25] @ 75/60/45 Board Kick

6 X 25 @ 45 uh2o skills

3 X [25 + 50 + 75] @ 30/60/90 Board Kick

6 X 25 @ 40 uh2o skills

Notes: The Board kick is Best Avg., w/ snorkle, BR is to be done 12 1/2 FR, 12 1/2 BR. The 25's are to be done with your best uh2o average w/ strong breakouts and strong swimming to wall

Monday, September 9, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 10 pushups + 15 body squats]

6 X 200 @ :30R

#1 - EZ/Loosen

#2 - Casual Kick

#3 - IM

#4-6 - push first 75-100-125

Main Set

6 X 50 + 4 X 100 @ 50/1:30

6 X 50 + 3 X 150 @ 45/2:00

6 X 50 + 2 X 200 @ 40/2:30

Notes: Steady effort, freestyle set to start the week. The sendoff's get a little tighter as you go from start to finish.

Friday, September 6, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 10 pushups + 15 tuckups + 20 lunges]

12 X 75 @ 1:10

3 EZ/Loosen

Kick last/first 25

IM, no free

desc. 1st 50, last 25 EZ

Main Set

2 X [200FR + 100IM + 4 X 25 desc. 1-4 to FAST] @ 2:40/1:40/40

2 X [200IM + 100 Kick + 4 X 25 fast uh2o to 15M] @ 3/2/1

2 X [200Kick + 100FR + 4 X 25 FAST] @ 3:30/1:30/30

Thursday, September 5, 2019

Pre-Season Training Block

Warmup

10 minutes of dynamic stretching

12 X (:30 Plank Sequence + :30 seconds to do 2-3 pullups)

Plank Sequence = 1 - on elbows/bridge rocker, 2 - on hands alt. shoulder touch, 3 - on hands alt. knee touch, repeat

32 X 25 @ 30

8 - good take off's, walls

8 Kick

8 - IM order

8 - variable sprint

Main set

4 X 50 + 100 @ 45/2

4 X 50 + 200 @ 45/3

4 X 50 + 300 @ 45/4

4 X 50 + 400 @ 45/--

Notes: Steady Freestyle from start to finish.

Wednesday, September 4, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

5 X 5 burpees @ 1:00 between rounds

24 X 50 @ 55

6 EZ/Loosen

6 K/S, S/K

6 IMO/FR by 25

6 desc. 1st 25 by 3, last 25 by 3

Main Set

5 Minute Kick @ 6:00 (45 strong/15EZ)

6 X 25 uh2o @ 50

5 Minute Kick @ 6:00 (30 strong/15EZ)

6 X 25 uh2o @ 50

5 minute Kick @ 6:00 (15 strong/15EZ)

6 X 25 uh2o @ 50

1 X 300 Kick - go for it!

Notes: hit the legs today

Tuesday, September 3, 2019

Tuesday,September 3, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

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

12 X 100 @ 1:40

3 EZ/Loosen

3 K/S by 50

3 IM

3 descend 1st 50, 2nd 50 EZ

Main Set

4 X:

6 X 25 + 4 X 75 @ 30/1:10

*75's are always FR, strong and steady

25's are:

Rd. 1 = Kick

Rd. 2 = IMO no FR

Rd. 3 = Kick

Rd. 3 = IMO no FR

Notes: strong, consistent effort throughout.