Calvin College Summer Workouts: June 2020

Tuesday, June 30, 2020

Warmup

300 S/K/S EZ/Loosen

12 X 50 @ 50 K/S

12 X 25 @ 40

*4 uh2o, 4 uh2o pulls (pullouts), 4 uh2o

Main Set

3 X [200 + 50] @ 3/1

4 X [150 + 50] @ 2:15/1

6 X [100 + 50] @ 1:30/1

*kick the 200-150-100, swim the 50

20 X 25 @ 45 underwater skills

5 sin wave underwater kicking

5 underwater body pulls w/ body dolphin

5 underwater to 15M + breakout + swim

5 pullout to BR swim

Notes: Good day to focus on the legs with some endurance and some underwater skills

Monday, June 29, 2020

Notes: This will be the last week of our June training progression. Next week, we will add a little more intensity as we build into August.

Warmup

24 X 50 @ 50

6 EZ, 6 K/S, 6 IMO/FR, 6 Skill/Swim

Main Set

3 X 50 + 3 X 150 + 3 X 250 @ 45/2:15/3

2 X 50 + 2 X 150 + 2 X 250 @ 45/2:15/3

50 + 150 + 250 @ 45/2:15/3

Note: Simple pattern that will keep you moving from start to finish. Feel free to make the set your own by adjusting sendoff's, add a kick or stroke pattern, or just keep it simple and swim FR

Friday, June 26, 2020

Warmup

9 X 100 @ :15R

#1 - FR, #2 - K/S, #3 - FRIM

12 X 25 @ 30 Variable Sprint

*middle 4 kick

Main Set

Rainbow Set

8 X 100 @ 1:20

12 X 50 @ 50

16 X 25 @ 30

2 X 100 @ 3:00

Notes: This is building set in which each row increases in intensity. The sendoff also goes in your favor so that you can jump up the effort. This is a set you want to finish with an exclamation point, so timing is important, as you manage your energy.

Thursday, June 25, 2020

Warmup

12 X 125 @ :15R

4 EZ, 4 INDY IM w/ middle 25 Kick, 4 Pull

Main Set

Part I (FREE)

5 X [3 X 25 + 50 + 75] @ 30/40(45)/50(60)

*strong and steady

Part II (IM)

4 X [3 X 75 + 2 X 50] @ 1:20/50

75's = FL/BK/BR, 50's = BR/FR

Part II (K/S)

4 X [3 X 25 Kick + 50 Swim] @ 40-35-30-25 by round/60

25's FAST, 50 EZ

Notes: strong, consistent hard work from start to finish, try to keep time between Part I-II-II to 2:00 or less to keep the HR from dropping out of the zone

Tuesday, June 23, 2020

Warmup

300 EZ

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

12 X 25 @ 35-45

4 uh2o kicking, 4 pullout body pulls, 4 uh2o kicking

Main Set

3 X's

300 Kick w/ board @ :30R

12 X 25 IMO @ 40 uh2o to 15's

Notes: working the legs today, strong and steady on the 300, spend some time moving underwater on the 25's, add a 4th round if you have time and energy, the legs always have more to give.

Monday, June 22, 2020

Notes: Just a reminder about the training plan for June. This month is about keeping the intensity lower, getting some good movement patterns back and accumulating some good habits again. Friday is the only day we add some intensity on purpose.

Warmup

24 X 50 @ 50

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

Main Set

12 X 25 + 3 X 100 @ 25/1:40

8 X 25 + 4 X 100 @ 30/1:30

6 X 25 + 5 X 100 @ 35/1:20

8 X 25 + 4 X 100 @ 30/1:30

12 X 25 + 3 X 100 @ 25/1:40

Notes: This set is meant to be a freestyle set to start the week, the 25's are meant to give you a starting point and always make sure you have a place to swim with good habits. The 100's will test your ability to stick to your habits longer. This should be done with long quiet, quiet strokes from start to finish.

Friday, June 19, 2020

Warmup

12 X 100 @ 1:40

3 EZ, 3 K/S, 3 IMO/FR, 3 FAST 1st 25-50-75

Main Set

10 X ? @ 2:00

Distance = 50's, 75's, or 100's

Stroke = choice

Notes: Friday's are for picking up the intensity. Pick your distance and swim fast!

Thursday, June 18, 2020

Warmup

12 X 100 @ 15R

4 EZ, K/S, 4 alt. FRIM/IM

Main Set

4 X [3 X 25 + 100 + 75] @ 30/1:15/1:15

3 X [3 X 25 + 200 + 75] @ 30/2:30/1:15

2 X [3 X 25 + 300 + 75] @ 30/3:45/1:15

3 X 25 + 400 + 75 @ 30/5/--

Notes: Longest set since we have returned to the water. You always get to return to some 25's as you start increasing the length up to that 400. Feel free to adjust intervals. You could also Kick the 25's and 75 if you want to add more legs if shoulders aren't ready yet.

Wednesday, June 17, 2020

Warmup

300 EZ/Loosen

30 X 25 @ 30

5 Rounds of 6 as follows:

4 reverse IMO drill

1 build

1 FAST 1st 15M

Main Set

3 rounds:

4 X 25 FL @ 45

6 X 50 BK/FR @ 50

6 X 75 BR/FR @ 1:10

4 X 100 IM @ 1:30

Notes: another steady, strong swim from start to finish mixing in all the strokes. Each round is 21 minutes, which makes the whole set a nice even hour.

Tuesday, June 16, 2020

Warmup

300 EZ/Loosen

200 Social Kick

12 X 50 K/S @ 50

12 X 25 @ :15-30R

4 uh2o dolphin, 3 pullouts, 4 d1-4 your choice

Main Set

4 Rounds:

3 X 75 Kick @ 1:20

3 X 25 uh2o kicking @ 50

1 X 100 Kick D1-4 @ 1:30

1 X 100 EZ Swim @ 1:30

*75's = strong and steady,

25's = underwater

100 = D1-4 by round

Notes: Nice leg work today, the intensity ramps up for a brief time on the last two 100's. Get those legs back and the ankle flexibility working again!

Monday, June 15, 2020

Notes: As we begin to get back in the water again, the month of June is a chance to get back into the right movement patterns, habits, and connections through the strokes. 4 out of the 5 workouts M-F will be dedicated to some general conditioning while Friday's will add some higher intensity.

Warmup

300 EZ/Loosen

4 X 125 Pull @ :15R Breath 5's or use snorkel

4 X 175 K/S @ :15R - Kick 1st 75

Main Set

[200 + 6 X 50 + 6 X 25] @ 3/50/30

[300 + 6 X 50 + 6 X 25 @] 4:30/45/30

[400 + 6 X 50 + 6 X 25] @ 6/40/30

*200-400 = Pull

50's = Swim FR

25's = Kick Or Swim IMO

Notes: strong, steady, long strokes the whole way, no spikes in the HR today

Friday, June 12, 2020

Warmup

12 X 50 @ 50

3 EZ, 3 K/S, 3 IMO/FR, 3 D1-3

12 X 25 @ 35

Variable Sprint Pattern w/ middle 4 Kick

Main Set

20 X 25 @ 45 FAST!!

10 X 100 @ 1:30 BEST AVG!

Notes: Friday's in June are reserved to hit some high intensity. You choose, and give it your best effort, hold your fastest time, keep the pedal to the medal.

Thursday, June 11, 2020

Warmup

12 X 75 @ :15R

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

Main Set

6 X [6 X 25 + 100 + 2 X 50] @ 30/1:15/45

25's = Odd Rd's are IMO no free, Even Rd's are Kick

100 = FR - strong, consistent

50's = F/E by 25

Notes: Another strong, steady pattern in which you get to move through some strokes, and get a couple surges in speed in small doses.

Wednesday, June 10, 2020

Warmup

400 EZ/Loosen

300 Pull

200 Kick

100 IM

all @ :15-30R

Main Set

4 X 50 Kick @ 45

200 Swim @ 3:00

6 X 50 Kick @ 50

200 Swim @ 3:00

8 X 50 Kick @ 1:00

200 Swim @ 3:00

6 X 50 Kick @ 50

200 Swim @ 3:00

4 X 50 Kick @ 45

8 X 25 Swim FAST @ 30

Notes: Strong General Conditioning Set with the emphasis on the legs. Keep it strong and steady from start to finish, if you have some extra energy at the end CHARGE to the finish.

Tuesday, June 9, 2020

Warmup

300 EZ/Loosen

30 X 25 @ :10-15R

6 rounds of 5 as follows:

4 - reverse IMO choice of drills

1 Kick

Main Set

12 X 200 @ :30R

#1 - FRIM, #2 - IM, #3 - Kick, #4 - FR

Notes: Longest repeats of the summer so far, keep the effort low, the stroke long, and the HR below 25 per :10 seconds

Monday, June 8, 2020

Intro: Another note on the transition to swimming as pools are opening more and more. Here is how this summer training block will go:

June: concentration on some slow, quiet swimming that will accumulate some good movement patterns along with some volume. Four out of Five Days will be dedicated to low intensity swimming, while every Friday, we will ask you to jump it up into some high intensity.
July: Increasing the intensity to 2 out of 5 Days along with stepping up some of the workout patterns
August: Biggest Training Block that will allow you to end on a good note before taking a short breaking heading into the fall season.

Warmup

12 X 100 @ :15R

3 EZ, 3 K/S, 3 FRIM, FRIM, IM, 3 Pull

Main Set

6 X 50 Free @ 50

400 Casual Kick

12 X 50 @ 50

300 Casual Kick

18 X 50 @ 50

200 Casual Kick

Notes: all should be done with long, quiet strokes, HR <25, Casual Kicking is at a Talking Pace

Friday, June 5, 2020

Notes: if you are just coming back to the swimming workouts, look back to Monday's post to see the training block for the summer.

Warmup

300 EZ/Loosen

12 X 75 @ 1:20

4 D1-4

4 25 Kick/50 swim - push the kick

4 push 1st - 2nd - 3rd 25, 1st 50

Main Set

15 X 50 @ 50-1:05 Best Avg.

Notes: This is our one high intensity workout for the week. Hold your best avg. HR should be near or about 30 Beats per 10 seconds. Use a sendoff that give you equal work to rest ratio. For example, if you are holding :25, sendoff should be :50

Thursday, June 4, 2020

Notes: look back to Monday to see the summer plan

Warmup

300 EZ/Loosen

12 X 50 IMO/FR @ :15R

Main Set

12 X 25 FL @ :30

1 X 100 FR @ 1:30

12 X 25 BK @ 30

1 X 200 FR @ 3

12 X 25 BR @ 30

1 X 300 FR @ 4:30

12 X 25 IMO @ 30

1 X 400 FR

Notes: working through some strokes today and building up to a longer swim. Keep the intensity down, HR < 25, adjust sendoff if needed, should be about :15 +/-. Most important thing is to keep the stroke length long and the habits stay strong.

Wednesday, June 3, 2020

Warmup

300 EZ/Loosen

12 X 75 @ :15R

*25Kick w/ board + 25 Kick on Side + 25 Swim w/ Fewest Strokes

Main Set

6 X 25 + 3 X 100 @ 30/1:30

6 X 25 + 4 X 100 @ 30/1:30

6 X 25 + 5 X 100 @ 30/1:30

6 X 25 + 4 X 100 @ 30/1:30

6 X 25 + 3 X 100 @ 30/1:30

Notes: Slow Quiet Swimming Today, very simple pattern. It is designed so that you can always come back to some short doable repeats with the 25's where you can reset. The 25's should all be done very intentionally in terms of kicks off walls, stroke count and breathing. Take those skills and work to maintain during the 100's. This should all be done with a HR less than 25 and you should embrace swimming with good habits and good movement patterns.

Tuesday, June 2, 2020

Notes: See Monday's post to get specifics of the summer training block

Warmup

300 EZ/Loosen

12 X 50 @ 50 K/S, S/K

12 X 25 @ 45 uh2o kicking

4 - casual, distance per kick

4 - uh2o BR pulls

4 - D1-4

Main Set

4 X [3 X 100 Kick + 6 X 25 uh2o skills] @ 1:45/45

Odd Rd's - 100's are D1-3

Even Rd's - 100's are best avg.

25's are 2 casual uh2o kicking, 2 continues BR body pulls, 2 Fast uh2o kicking

10 X 50 @ :15R committing to 3-5 dolphin kicks off both walls

Notes: Big Leg day

Monday, June 1, 2020

Monday, June 1, 2020 - COVID Transition Block

Notes: We are moving to swimming workouts starting today. Our theme for the next three months are the following:

June: build volume, while carefully making sure we catch any bad habits or bad movement patterns that could have popped up during the break, 4 out of 5 of the workouts will be aerobic endurance
July: start building in some more speed in the right doses as well as continue building our volume and good habits
August: Strongest training block of the summer, building toward a short break before the start of the fall season.

Warmup

300 EZ/Loosen

12 X 25 Kicking on Side, setting the front hand still an relaxed

300 Casual Kick

12 X 25 Kick @ :35 Variable Spring Pattern

300 FRIM

12 X 25 IMO @ 35 all drill - choice

Main Set

100 + 6 X 25 + 100 @ 1:30-35-1:30

100 + 6 X 25 + 200 @ 1:30-35-3

100 + 6 X 25 + 300 @ 1:30-35-4:30

100 + 6 X 25 + 400 @ 1:30-35-6

*100 is IM

*25's are Kick

100-400 is FR

Notes: general conditioning, keep it steady and strong from start to finish. rest interval should be :10-20 throughout.