Calvin College Summer Workouts: December 2019

Saturday, December 28, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

12 X 25 @ 40 Kick 4 D1-4, 4 alt. F/E, 4 variable spring pattern

12 X 25 @ 35 Strokes same pattern

12 X 25 @ 30 FR same pattern

Main Set

SPRINT HIGH VELOCITY

24 X 25 @ 90

6 Kick w/ Board- last 12 1/2 w/ V.B.

6 Wall to Far Flags

6 MP to MP

6 Far Flags to Walls

LONG SPRINT HIGH VELOCITY

24 X 50 @ 2:00

6 Kick

6 Broken - Stroke 1st 25 @ :25

6 Broken - FR 1st 25 @ :25

6 Full 50's choice

Weight Room

3 X's each super set 12-15 reps

KB Swing

DB Bench Press

Cable Pull Down

DB Walking Lunge

DB Military Press

DB 3 pt. row

Box Jump/Tuck Jump

Hanging Knees to Elbows

Hooks w/ imaginary partner :30 sec

Friday, December 27, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

18 X 50 @ 50

3 Rounds of 2 EZ, 1 Fast

3 Rounds of 1 EZ, 1 Build by 12 1/2, 1 Fast

Main Set

6 X 100 @ 1:20 (#3 & #4 FAST) - FR

6 X 100 @ 1:30 (#2 & #4 FAST) - Kick the FAST

6 X 100 @ 1:40 (#1,#3 & #5 FAST) - Best Non FR on FAST

4 X 100 @ 2:00 FAST w/ Fins - Choice

Notes: FAST/EZ Day, Put some hard efforts in today. Training Camp starts Monday!

Land Exercise:

3 X's through: :30 On - :10 Rest

Jumping Jacks

Wall Sit

Pushups

alt. knee/elbow

Step Ups onto bench/chair

Squats

Tricep Dips on Bench or Chair

Plank on elbows

High Knee Running in Place

Lunges

Pushup with rotation (line up shoulders/elbows)

Side Plank (Right)

Side Plank (Left)

Thursday, December 26, 2019

December Training Block

Warmup

6 X 200 @ :15R

#1 - EZ, #2-3 - K/S, #4-5 - FRIM/IM, #6 - descend by 50

Main Set

FREE

4 X [3 X 50 + 75 + 100] @ 40-50-60-70-80

*1st 50 @ 40, 2nd 50 @ 50,....75 @ 70.......

Kick

8 X [2 X 25 + 50] @ 45

*1st 25 FAST, 2nd 25 EZ, 50 FAST

STROKES and/or Equipment

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

*75's create your own stroke pattern or F/E pattern

*100's is FR w/ good effort

Notes: We missed some high velocity due to Christmas, but we will catch up down the road. For now, sustain a good effort from start to finish. Training trip is just days away.

Weight Room

Back Squat: 12,8,6,8,12

Hip Flexion,Abd: 5x ea

Mtn climber stretch: 5x ea

Landmine Reverse lunge to press: 3x8 ea

Renegade Row: 3x10 total

Single leg RDL: 3x8 ea

EZ bar hip thrust: 3x10

DB See-Saw row: 3x12 total

Banded Pallof Press: 3x10 ea

Tuesday, December 24, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

24 X 25 @ 30 3 Fast - 3 EZ

6 FR

6 Kick

6 IMO

6 FR

Main Set

12 X 100 @ 1:30

*every 3rd FAST!

12 X 75 @ 1:20

*every 3rd FAST Kick

12 X 50 @ 1:10

*every other FAST Stroke

12 X 25 @ 1:00

*FAST Choice

Notes: Fast/EZ day, rest is active recover until you get to the 25's.

Weight Room

BB Deadlift: 3x10

DB dead-bug: 3x12

DB Step up: 3x10

Pull-ups: 3x6/8

DB Chest Press: 3x12

Plate Press: 3x8

SB plank circles: 3x12 ea

SB core exchange: 3x12

Monday, December 23, 2019

December Training Block

Warmup

24 X 50 @ 50

6 EZ, 6 K/S, 6 IMO/FR, 6 F-E, E-F, Build by 25

Main Set

2 X FREE

[3 X 100 + 3 X 50 + 3 X 25] @ 1:15/45/30 or :10R

*sustained effort from start to finish

Kick

3 X [25 + 50 + 25 + 75 + 25 + 100] @ 25/50/1:15/1:40 per 25 or :10R

*25's = FAST, 50-75-100 last 25 FAST

3 X [3 X 75 + 100] @ 1:10 or :10R

*75's = Stroke patterns, 100's = FR

Notes: Common theme today, keep it steady, same effort from start to finish, rest should average around :10 per repeat.

Land Exercise

3 rounds of 8 minutes

(45/15):

Skaters

Jumping Jacks

Bird-Dogs

Squat Jacks

Push-ups

Jumping Lunges

Bear Crawl

High Knees to Burpee

Saturday, December 21, 2019

December Training Block

Warmup

12 X 100 @ :15R

3 EZ, 3 K/S, 3 IMO/FR, 3 Fast 1st 25-50, last 25

12 X 25 Variable Sprint @ 35 middle 4 kick

Main Set

SPRINT HIGH VELOCITY

24 X 25 @ 90

8 full 25's BLAST KICK

8 full 25's Swim

8 full 25's Swim w/ fins

SPRINT+ HIGH VELOCITY

48 X 25 @ 50

12 Kick

12 w/ chute

12 choice of stroke

12 w/ fins

Notes: 36-40 minutes of high velocity swimming, hit your highest speeds.

Weight Room:

EZ bar or BB front squat: 4x10

DB split Squat: 4x10 ea

BB upright row: 3x10

BB split jerk: 3x8 ea

DB incline chest press: 3x10

DB chest supported Row: 3x10

Landmine rotation to press: 3x8 ea

Renegade row: 3x10

SB bridge with curl: 3x12

SB plank circles: 3x12 ea way

Friday, December 20, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ/Loosen

3 X 50 Kick D1-3 + 3 X 50 EZ @ 60

3 X 50 IMO/FR, Stroke is FAST, FR is EZ + 3 X 50 EZ @ 50

3 X 50 FR D1-3 + 3 X 50 EZ @ 40

Main Set

6 X [6 X 75] @ 1:10

Odd Rounds: F-E-E, E-F-E, E-E-F, F-F-E, E-F-F, F-F-F by 25's

Round 2 - KICK first 25 FAST, 50 EZ Swim

Round 4 - 1st 50 IMO FAST, 25 EZ Swim

Round 6 - #1-2,4,5 EZ, #3,6 FAST choice of Stroke

Notes: Fast/EZ kind of Day. The pattern for the Odd rounds remains the same. The Odd Rounds change and rotate through some different patterns.

Land Exercise (8 Minutes each):

TRX/Pull-up (AMRAP): 10 Squat to Y, 10 low row, 8 TRX Push-up + rollout, 6 pull-ups

Core (AMRAP): 10 triangle crunches ea, 60 flutter kicks, 60 penguins, 2 min plank on forearms

Med Balls (45/15): Around the world, Split TV throws, Static hold w/ press, Kneeling chest pass

Plyo (45/15): Surfer squats, KB swings, jumping lunge, F/B hops

Run or Bike: Run-Bkwd, Shuffle, Grapevine, Sprint; Bike - 45 climb - 15 EZ

Thursday, December 19, 2019

December Training Block

Warmup

6 X 200 @ :15R

#1 - EZ, #2-3 - K/S, #4-5 - FRIM-IM, #6 - Neg. Split

Main Set

FREE

6 X [150 + 3 X 25] @ 2-1:55-50-45-40-35/35

*descend 150's w/ sendoff, 25's are same effort, not EZ.

KICK

4 X 75 + 400 + 12 X 25 @ 1:30/6/40

*75's board kick, best avg., 400 make the interval, 12's no board, uh2o as much as possible

FINS

4 X [3 X 75] @ 60-55-50-45 by round

*take 2:00 between every round

Notes: Some descending efforts today with some volume, but still to the point and efficient. On the first set, take the 150's down with the sendoff. the 25's should be swum strong with a chance to lock in good habits. The Kick is self explanatory. With the FINS, adjust the sendoff if needed, grouping 3 FAST 75's at a time, as we take away the rest with each round.

Weight Room:

BB Back Squat: 4x12

DB Chest Press (both): 3x10

BB Bent Over Row: 3x10

DB Split Squat: 3x8ea

Seated Shoulder Press: 3x8

DB Renegade Row (alt): 3x6ea

Cable Row: 3x10

Cable Straight Arm Pulldown: 3x10

Cable Triceps Extension: 3x12

Banded/Cable Pallof Press: 3x10ea

Wednesday, December 18, 2019

December Training Block

Warmup

6 X 100 @ 1:30 EZ/Loosen

8 X 125 Pull @ 1:45

8 X 75 Kick @ 1:30 1st 25 FAST

8 X 25 @ 45 Variable Sprint

Main Set

SPRINT HIGH VELOCITY

24 swims @ 1:30

6 X 25 Kick BLAST!!

6 X Walls to Far Flags

6 X MP to MP (through turn)

6 X 25 w/ fins & paddles

DISTANCE HIGH VELOCITY

20 X 50 @ 2:00

6 Kick - 8 Event Specific - 6 w/ Fins & paddles

Notes: Long Aerobic Warmup, then time to hit some high end speeds/velocity. Should be self explanetory

Land Exercises

8 Minutes Core (45/15)

Dead-Bug progression, Bird-Dog, Bicycle Crunch, Side Plank

8 minutes PLYO (45/15)

Flutter kick to lunge, 1 step vertical, squat jacks, jump from knees

8 minutes Strength (45/15)

Squats, Pushups, Lunge, wall sit

Tuesday, December 17, 2019

December Training Block

Warmup

12 X 100 @ 1:40

4 EZ/Loosen

4 K/S alt. F-E, E-F

4 Variable Sprint Pattern

Main Set

2 X [6 X 25 FAST + 6 X 25 EZ] @ 25/35

2 X [3 X 50 FAST + 3 X 50 EZ] @ 50/1:10

2 X [150 FAST + 150 EZ] @ 2/3

Notes: Very Simple game plan today, Be Fast when you are supposed to be FAST. With exams wrapping up or finished, consistency and meaningful reps will be where you win this stretch of training. Don't ignore the land exercises, get your body ready to absorb the increased load over training trip by getting some of the initial soreness out of the way now.

Land Exercise:

8 minute run or bike (run - bkwd, shuffle, grapevine, sprint) bike (45 strong - 15 ez)

Weight Room

1a. Goblet Squat (KB at chest, elbows down): 3x10

1b. MTN Climber stretch w/ reach (arms): 3x each leg, holding for 5s for each reach (REACH WITH ARMS, ONE AT A TIME)

2a. Inch-worm in place: 3x6

2b. Kettle-Bell or BB Deadlift (Heavy): 3x8

3a. BB Back Squat: 3x10

3b. Deep squat w/ rot. Stretch

4a. DB Chest Press (Both): 3x10

4b. See-Saw Row: 3x12

5a. SB Exchange: 3x6

5b. SB Plank Circles: 3x12 ea

Monday, December 16, 2019

December Training Block

Warmup

16 X 75 @ 1:10

4 EZ/Loosen

4 Kick 1st/last 50

4 FL-BK-BR, BK-BR-FR

4 Odd build 1st 50 by 12 1/2, Even last 25 FAST

Main Set

5 X [2 X 25 + 3 X 50] @ 35/50

*25's Kick, 50's FR

4 X [2 X 25 + 2 X 75] @ 35/60

*25's Stroke, 75's FR

3 X [2 X 25 + 100] @ 35/70

*all FR

Notes: Strong, sustained effort set. Keep same strong effort from start to finish

Land Exercises (this week's pattern will have core/plyo on Mon-Wed-Fri, Weight Room on Tues-Thur-Sat.

All 8 minute sets.

Core (45/15)

Criss Cross, Hot Lizard, Banana-Boat-Banana, Static Hold

Med Balls (45/15)

Around World Slam, Lunge w/ full twist, under/over fence (both directions) switch

PLYO (45/15)

Tuck Jumps, Power step up, Burpee start, Split Jerk (KB)

Saturday, December 14, 2019

December Training Block

Warmup

18 X 50 @ 50

6 EZ/Loosen, 6 K/S, 3 IMO/FR, 3 F-E, E-F, Build by 12 1/2

Main Set

6 X [25 + 50] @ 30/60

*25 = Kick FAST, 50 = Swim SLOW

6 X [2 X 25 + 50] @ 25/70

*25's STROKE FAST, 50 = Swim SLOW

6 X [3 X 25 + 50] @ 20/80

*Fins & Paddles, 25's are FR FAST, 50 = Swim SLOW

Notes: Shorter Swim Set, everything will take under an hour, which will help you get the full lift in.

Land Exercise: Full Weight Room

1a. Goblet Squat: 3x10

1b. MTN Climber stretch w/ reaches

2a. BB Back Squat: 3x10

2b. Deep squat w/ rot. Stretch

3a. Landmine rot to press: 3x8 ea

3b. DB Step Up: 3x8 ea

4a. DB Chest Press: 3x10

4b. See-Saw Row: 3x12

5a. SB Exchange: 3x6

5b. Plank Circles: 3x12 ea

Friday, December 13, 2019

December Training Block

Warmup

300 EZ/Loosen + 200 Social Kick + 3 X 100 FRIM-FRIM-IM @ :15R

Main Set

2 X [2 X 50 + 3 X 75 + 2 X 50] @ 50/1:10/50

50's are K/S, S/K, 75's are Kick 1st 25, all Kick's are FAST, Swim is quiet

2 X [2 X 50 + 3 X 75 + 2 X 50] @ 50/1:10/50

1st 50's are FL-BK, BR-FR, 75's are FL-BK-BR, last 50's are BR/FR

2 X [2 X 50 + 3 X 75 + 2 X 50] @ 50/1:10/50

1st 50's are FAST 1st 25, 75's are D1-3, last 50's are FAST 2nd 25

2 X [2 X 50 + 3 X 75 + 2 X 50] @ 45/55/65

w/ FINS & Paddles maintain best avg.

Notes: A nice aerobic endurance pattern that has a little bit of volume for the first time this week. The pattern stays the same throughout, although the skills and speeds change. Sendoff's are the same until the final two rounds.

No land exercises except for pre/post stretching. There will be a full lift on Saturday.

Thursday, December 12, 2019

December Training Block

Warmup

12 X 75 @ 1:10

4 EZ, 4 Kick 1st 25, 4 Indy IM

12 X 25 @ 35 Variable Sprint, middle 4 Kick

Main Set

Part I - Kick

4 X [3 X 75 @ 1:10-15-20-30] @ 5:00

*Rd. 1 @ 1:10, Rd. 2 @ 1:15...

Part II - FR - Best effort FR

4 X [50 + 2 X 25 + 50 + 100] @ 35-40-45-50/2:00

*50's/25's are best Effort FR and sendoff's go up by Rd., i.e., 1st Rd. @ 35, 2nd Rd. @ 40...

*100 is lowest stroke count, except last round, 100 is the finisher

Notes: Moving into a pattern in which we will be rotating through some different workouts that will target different energy systems and skill sets. Today we get some intensity back with a simple pattern of fast kicks and fast swims.

Land Exercise (do all 3 dryland stations or full weight room):

Med Balls - 8 Minutes - 45/15

Kneeling Slams, MB Burpee, Kneeling Chest Pass, Russian Twist

Plyo - 8 Minutes - 45/15

Burpee Start, Tuck Jump, Power Step Up, Kneeling to jump

Core 8 Minutes - 45/15

Criss Cross, Hot Lizard, Banana-Boat-Banana, Static Hold

Weight Room

Trap Bar Deadlift: 3x10

Back Squat: 3x12 (Light Weight)

Supine Row on SB: 3x10

Single Arm DB Chest Press: 3x8 ea

3-way Shoulder Complex (Light Weight): 3x8

Banded Pallof Press (Heavy; slow): 2x10 ea

Wednesday, December 11, 2019

December Training Block

Warmup

300 EZ/Loosen

3 X 100 K/S @ 1:40

4 X 75 Indy IM @ 1:15

Main Set

20 X 125 @ 1:45

4 Pull

4 Kick 1st-last 50

4 Indy IM

4 Kick 1st/last 50

4 Pull

Notes: One More Day to let the nervous system recover while you swim slow and quiet with few strokes. Keep the quality of streamlines at a high level.

Land Exercise (choose 2 of 3):

PLYO: 8 Minutes - 45/15

Skaters, Burpee start, flutter kick to lunge, 1 step vertical

Boxing: 9 minutes

Combo(40), Rest (20), Windmill (20), Rest (10), Mountain Climbers (20) Rest (10)

Upper (40), Rest(20), Speed(20), Rest(10), Flutter Kick (20) Rest (10)

Combo (40), Rest (20) Windmill (20), Rest (10) Plank Jacks (20) Rest (10)

Weight Room Circuit (15-20 minutes)

-Hang Clean: 4x5

-BB Split Jerk: 4x4 ea

-One-arm snatch: 4x6 ea

Tuesday, December 10, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ/Loosen

4 X 150 @ 2:30 alt. FL-BK-BR, BK-BR-FR

3 X 100 Pull @ 1:30

Main Set

3 X 100 Board Kick + 4 X 75 @ 1:50/1:10

4 X 75 w/ chute + 3 X 100 @ 1:30

6 X 50 IMO/FR + 2 X 150 @ 50/2:15

12 X 25 *uh2o + 300 @ 50/--

*uh2o = rotate #1 - uh2o dolphins, #2 - SIN wave dolphins, #3 - double pullouts for distance

Notes: another day to let the nervous system rest by keeping the HR below 25, but still moving through the water in different ways. The left side of the set has some different instructions, the right side of the set is FR. All of it should be slow and quiet with long strokes and good habits.

Land Exercise:

Run (pool deck or gym) 8 minutes:

BKWD, Shuffle, Grapevine, FASTER

Pullups/TRX 8 minutes AMRAP:

8 Inverted Row, 8 pushups (ft. on Floor, hands on TRX), 8 Squat to Y, 8 Knees to Elbows

Strength (8 minutes - 45/15 - KB's and Barbells):

KB Swings, Sumo Deadlift High Pull, Lunge, Split Jerk

Monday, December 9, 2019

Monday, December 12, 2019

December Training Block

Warmup

24 X 50 @ 50

6 EZ/Loosen, 6 K/S, 6 IMO/FR, 6 D1-3, 4-6

Main Set

3 X 50 @ 50

3 X 150 @ 2:10

3 X 250 @ 3:30

2 X 50 @ 50

2 X 150 @ 2:10

2 X 250 @ 3:30

1 X 50 @ 50

1 X 150 @ 2:10

1 X 250 @ --

Notes: This is a shake out swim(40-45min), slow quiet, feel free to add a kick or stroke to the pattern. If you need to change the interval to accomodate, do so, the rest should be consistently :15-20. HR should stay below 25 all day.

Land:

CORE: 45/15 (2 X)

Alt knee/foot, Forearm plank rockers, Flutter kick ,Plank jac

STRETCH