Calvin College Summer Workouts: July 2020

Friday, July 31, 2020

Warmup

300 EZ

30 X 25 @ :10R

follow this pattern:

#1 - 4 Drills/Sequenses, #5 build, #6 Push to far flags

Main Set

5 X 150 @ 2:00 Best Avg.

300 EZ @ 5:00

6 X 100 @ 1:20 Best AVg.

300 EZ @ 5:00

8 X 75 @ 1:00 Best Avg.

300 EZ @ 5:00

10 X 50 @ 45 Best Avg.

300 EZ @ 5:00

Notes: Get into your High Performance zone to finish out the work week. The rest is for quality control.

Thursday, July 30, 2020

Warmup

10 X 150 @ :15R

2 EZ, 3 K/S, 4 FL-BK-BR, BK-BR-FR, 1 push 1st 75

Main Set

40 X 75/100/125 as follows:

*pick your distance and follow the pattern

10 FR @ 1:00/1:15/1:30

10 Kick @ 1:20/40/2:00

10 IM or stroke pattern @ 1:20/40/2:00

10 Odd Fast, Even EZ @ 1:15/30/45

Notes: nice solid volume day, keep it steady and strong

Wednesday, July 29, 2020

Warmup

225 EZ + 5 X 25 F-E-F-E-F @ :30R/:30

225 Kick EZ + 5 X 25 Kick F-E-F-E-F @ :30R/:35

225 Pull + 5 X 25 Pull No Breath @ :30R/:30

225 BK-BR-FR by 75 + 5 X 25 FL-FR @ :30R/:30

Main Set

Part 1 - FREE

4-6 X [50 + 75 + 100 + 75 + 50] @ 50-60-70-80-90

*desc. each swim as you go left to right

Part 2 - Stroke Fast/EZ

3 X [125 + 75] @ 1:30

*125 is FAST Stroke

Part 3 - Kick Fast/EZ

3 X [75 + 125] @ 1:45

*75 is FAST Kick

Notes: Goal is to control your speed and put together some good efforts. Part 1 starts with some descending Freestyle, then put together some strong efforts with strokes and kicks.

Tuesday, July 28, 2020

Warmup

600 EZ Kicking every 3rd 25

24 X 25 @ 35-45

2 Kicking with a board, 2 uh2o sin wave kick, 2 uh2o BR Pulls

Main Set

6 X 50 Board Kick + 4 X 75 @ 50/60

3 X 100 Board Kick + 4 X 75 @ 1:40/60

2 X 150 Board Kick + 4 X 75 @ 2:30/60

300 Board Kick + 4 X 75 @ 5/60

6 X 25 uh2o + 6 X 50 @ 40/50

6 X 25 uh2o + 3 X 100 @ 40/1:20

6 X 25 uh2o + 2 X 150 @ 40/2:00

6 X 25 uh2o + 300 @ 40/---

Notes: Good Leg Day, starting with some board kicking while the 2nd half changes to underwater (uh2o) kicking. The right side of the pattern is strong/consistent swimming.

Monday, July 27, 2020

Warmup

4 X 100 EZ @ :15R

3 X 150 Pull @ :15R

2 X 200 FRIM, IM @ :15R

1 X 300 K/S by 50

Main Set

20 X 50 @ 50 3Kick, 2Swim

10 X 100 @ 1:20 alt. FRIM/IM

5 X 200 @ 3:00 Odd - Kick

2 X 500 @ :30R 2nd Faster than the 1st

Notes: a little volume on a Monday, get off to a good start

Friday, July 24, 2020

Warmup

225 + 5 X 25 @ :15R

225 Kick + 5 X 25 @ :15R

225 IM + 5 X 25 @ :15R

*225 is EZ/25's are Odd D1-4, Evens DPS

Main Set

30 X 25/50/75 @ 1:00

*pick your distance, hold your top effort/speed/technique throughout

Notes: Nice way to end the work week and move into the weekend

Thursday, July 23, 2020

Warmup

6 X 200 @ :30R

1EZ, 2 K/S, 2 FRIM/IM, 1 as 4 X 50 D1-4

Main Set

6 X [100 + 2 X 75 + 3 X 50] @ 1:10

*Descend the effort from 100 to 75's to 50's, i.e., 50's are FAST!

3 X [200 + 2 X 175 + 3 X 150] @ 2:20

*Descend the effort from 200 to 175's to 150's, i.e., 150's are FAST

Wednesday, July 22, 2020

Warmup

300 EZ/Loosen

400 FRIM

500 Pull (scull every 5th)

600 K/S (kick every 3rd 50

Main Set

12 X 300 @ 1:00R

3 sprint every 3rd 25 IMO

3 alt. DPS swim/Sprint Kick by 50

3 D1-3

3 FAST 1st 100-150-200

Notes: This is a good workout to test your control as you work through some different gears. There are also some easy variations you could easily substitute. If you want more yards, simply do 16 and do the pattern in groups of 4 or turn them into 400's. If 300's feel a little long right now, turn these into groups of 12 25's or 6 50's and keep the same speed patterns.

Tuesday, July 21, 2020

Warmup

600 EZ K/S (100Swim + 50 Kick)

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

Main Set

5 Minute Kick @ 6:00

*15F/15E

8 X 25 @ 45 uh2o working on distance per kick

5 Minute Kick @ 6:00

*30F/15EZ

8 X 25 @ 45 uh2o Breaststroke Pull downs

5 Minute Kick @ 6:00

*45F/15EZ

8 X 25 @ 45 uh2o D1-4,5-8

5 Minute Kick @ 6:00

*60F/15EZ

8 X 25 @ 45 FAST uh2o to 15M + sprint swim to wall

Notes: Alternating a F/E 5Minute Kick, the extra minute allows you to get you back to the wall and work on some underwater (uh2o) skills

Monday, July 20, 2020

Warmup

4 X 300 @ :30R

#1 - EZ, #2 - Kick/Swim, #3 - FRIM, #4 - 50 EZ, 25 Strong

Main Set

4 X [6 X 25 + 75] @ 25/1:30

*25's F-E pattern by round as follows, 75 is D1-4

E-E-F-E-E-F

E-F-E-F-E-F

E-F-F-E-F-F

F-F-F-F-E-E

12 X 75 @ 1:05 Pull or Kick/Swim

3 X 25 + 50 + 3 X 25 + 75 + 3 X 25 + 100 + 3 X 25 + 150 + 3 X 25 + 200 @ strict :10R

*Best avg., the 25's are intended to prime the pump as the alt. rep gets longer with one big final 200

Notes: 3 part workout today, but it should be treated as one big set with minimum rest between rounds. Part I and Part III have a little more intensity, you can relax and settle into a groove in the middle.

Friday, July 17, 2020

Warmup

12 X 100 @ :15R

3 EZ, 3 K/S, 3 IM, 3 Push 1st 25-50-75

Main Set

4 X [3 X 50 + 200] @ 40/4:00

*50's are FAST!!!!!! 200 is Recover

Notes: Go get em today, get some fast 50's!

Thursday, July 16, 2020

Warmup

12 X 125 @ :15R

4 EZ/Pull

4 Indy IM w/ middle 25 Kick

4 Kick 1st 75

Main Set

Kick Set

2 X [4 X 25 + 3 X 50 + 2 X 75 + 100] @ 30/1:00/1:30/2:00

*Maintain best avg./effort

Swim Set

2 Rd's:

100 + 50 @ 1:10

100 + 2 X 50 @ 1:10

100 + 75 @ 1:10

100 + 2 X 75 @ 1:10

100 + 100 @ 1:10

100 + 200 @ 1:10/-

*take up to a minute after the 200

*the 2nd swims should also be faster than the initial 100

Notes: Good Strong Effort today, with a little strategy involved as you work between a couple gears on the second set.

Wednesday, July 15, 2020

Warmup

30 X 50 @ 50

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

Main Set

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

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

4 X [100 + 2 X 25] @ 1:15/20

4 X [100 + 25] @ 1:15/45

*1st 3 rounds, the 100 is smooth, the 25's are FAST!

*last round, the 100 is FAST, the 25 is EZ

*you can use your own stroke pattern or Kick Pattern or any equipment you want

Monday, July 13, 2020

Warmup

300 EZ/Loosen

6 X 150 @ :15R

3 K/S, 2 FL-BK-BR, BK-BR-FR, 1 D1-3 by 50

Main Set

6 X [3 X 25 Kick + 75] @ 30/1:15

*Kick is w/ no board and maximize uh2o

4 X [3 X 50 + 75] @ 50/1:15

*50's are IMO, 75 is FR

2 X [3 X 75 + 150] @ 1:00/2:00

*all FR

Notes: 3 parts to start the week, keep the rest between sections to a minimum and start the week off with a good steady swim.

Friday, July 10, 2020

Warmup

300 EZ

12 X 50 @ 50

4 IMO, 4 K/S, 4 Push 1st 25

Main Set

3 rounds:

75 + 75 @ 1:30

2 X 50 + 75 @ 45/1:30

3 X 25 + 75 @ 25/1:30

*last 75 is always recovery, 1st 75-50's-25's

Notes: Get some fast swims in to finish the week, feel free to mix in the strokes.

Thursday, July 9, 2020

Main Set

12 X 100

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

Main Set

4 X [6 X 75 K/D/S] @ 1:15-30

*one round each stroke

12 X 100 @ 1:30

FRIM, FRIM, IM....

Wednesday, July 8, 2020

Warmup

300 S/K/S EZ

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

Main Set

Kick Set

4 X [100 + 50 + 4 X 25] @ 1:30/1:30/45

*100 is w/ Board, 50 is FL on BK, 25's our uh2o

K/S Pattern

100 Swim + 100 Kick

200 Swim + 100 Kick

300 Swim + 100 Kick

200 Swim + 100 Kick

100 Swim + 100 Kick

Notes: Emphasis on legs today

Tuesday, July 7, 2020

Warmup

300 EZ + 3 X 100 K/S + 6 X 50 D1-3, 3 Fast 1st 25 @ :15R

Main Set

5:00 Kick @ 6:00

:30 FAST - 30 EZ

12 X 25 @ 30

F-E-E.....

5:00 Kick @ 6:00

:20 FAST - :20 EZ

12 X 25 @ 30

F-E-F-E

5:00 Kick @ 6:00

:10 FAST - :20 EZ

12 X 25 @ 30

F-F-E....

Notes: Good pattern to get some good efforts in

Monday, July 6, 2020

Notes: We will be adding some intensity during the July training pattern, Tuesday's and Friday's will be dedicated to some Faster, higher intensity work.

Warmup

16 X 75 @ 1:15

4 EZ, 4 K/S, 4 Indy IM, 4 Pull

Main Set

4 X [125 + 100 + 75 + 50 + 25] @ 80-70-60-50-40

3 X [125 + 75 + 50 + 25] @ 80-70-60

2 X [125 + 50] @ 80-70

125 + 25 @ 80- -

Notes: Strong swim from start to finish

Friday, July 3, 2020

Warmup

15 X 100 @ 1:40

5 EZ

4 K/S

3 IMO/FR

2 Push 1st 50

1 Push last 25

Main Set

2 X 25 @ 30

1:00 Rest

3 X 25 + 50 @ 30/60

1:00 Rest

4 X 25 + 75 @ 30/60

1:00 Rest

75 + 4 X 25 @ 60/30

1:00 Rest

50 + 3 X 25 @ 60/30

1:00 Rest

2 X 25

Notes: all should be done at highest effort/intensity. Feel free to mix up strokes

Thursday, July 2, 2020

Warmup

400 EZ

300 Pull

200 Kick

100 IM

Main Set

10 X 50 + 200 @ 45/2:30

8 X 75 + 300 @ 1:00/3:30

6 X 100 + 400 @ 1:15/4:30

4 X 125 + 500 @ 1:30/5:30

Notes: Longer Freestyle set today which will pair nicely with some higher intensity for tomorrow. Feel free to adjust sendoff's as needed so that you can perform the set to the best of your ability.

Wednesday, July 1, 2020

Warmup

8 X 125 @ :15R

2 EZ/Loosen

4 Indy IM w/ middle 25 Kick

2 Push 1st/last 50's

Main Set

12 X 25 FL @ 35

6 X 100 FRIM @ 1:30

12 X 25 BK @ 35

3 X 200 FRIM @ 3:00

12 X 25 BR @ 40

1 X 400 FRIM @ 6:00

12 X 25 FL @ 35

Notes: Getting in all the strokes today! No heroic efforts, strong and consistent from start to finish