Calvin College Summer Workouts: August 2020

Friday, August 21, 2020

Warmup

300 EZ/Loosen

16 X 75 @ :10R

4 K/S, 4 Indy IM, 4 Pull, 4 D1-4

Main Set

15 X 75-100-125 @ 2:00

*Pick your distance and stroke

*Hold your best Avg. and Effort

Notes: Put together a great 30 minutes of strong swimming

Wednesday, August 19, 2020

Warmup

4 X 300 @ :30R

#1 - EZ, #2 - K/S pattern, #3 - Pull or stroke pattern, #4 - Fast/EZ pattern

Main Set

5 X 100 FREE @ 1:15

4 X 100 IM @ 1:30

3 X 100 Kick @ 1:40

2 X 100 FAST @ 2:00 Choice

1 X 100 EZ @ 2:00

4 X 100 IM @ 1:30

3 X 100 Kick @ 1:40

2 X 100 FAST @ 2:00 Choice

1 X 100 EZ @ 2:00

3 X 100 Kick @ 1:40

2 X 100 FAST @ 2:00 Choice

1 X 100 EZ @ 2:00

2 X 100 FAST @ 2:00 Choice

1 X 100 EZ @ 2:00

Notes: Decent amount of yardage, and you will accumulate some fast swim!

Tuesday, August 18, 2020

Tuesday, August, 18, 2020

Warmup

10 X 150 @ :15R

2 EZ, 3 Kick 1st 100, 3 IM (25's of FL/BR), 2 Push 1st 100/last 50

Main Set

3 X's: Rd. 1 = Kick, Rd. 2 = Strokes, Rd 3 = Kick

100 + 2 X 25 @ 1:40/40

100 + 4 X 25 @ 1:40/40

100 + 6 X 25 @ 1:40/40

100 + 4 X 25 @ 1:40/40

100 + 2 X 25 @ 1:40/40

*Rd. 1 = 100 is board kick FREE or FL, 25's are uh2o

Rd. 2 = 100 is IM, 25's are Best/Worst Stroke

*Rd. 3 = 100 is Kick w/ No board, maximizing uh2o distance, 25's are Board Kick BLAST

Monday, August 17, 2020

Monday, August 17, 2020

Warmup

300 + 400 + 500 + 400 + 300

* Choice, Pull, 75K/50S, Pull, E/F by 50

Main Set

5 X 200 @ 2:30 Long, Quiet Strokes

4 X 200 @ 4:00 Kick 1st 50-100-150-200 by rep Strong Kick!

3 X 200 IM or stroke @ 3:00 start working Hard

2 X 200 @ 4:00 Best AVg.

1 X 200 @ -- Finish with a Big One!

Notes: This is a long building set (rainbow), manage your energy output, so that you can get stronger as you go and time the finish.

Friday, August 14, 2020

Warmup

12 X 125 @ :15R

4 EZ, 4 Indy IM w/ middle 25 Kick, 4 Kick 1st 75

Main Set

300 Kick For Time @ 10:00

400 IM For Time @ 10:00

5 X 100 FR @ 2:00 Best AVg.

Notes: A little test today, make sure you do some easy swimming with the extra time between efforts.

Thursday, August 13, 2020

Warmup

400 EZ + 300 Pull + 200 Kick + 100 IM

Main Set

Kick

6 X [4 X 25 + 50 + 25] @ 40-50-60

*1st 4 25's underwater, no board, the 50 and last 25 are board kicks, hold best effort throughout

IM/Stroke Pattern

4 X [4 X 25 + 75 + 25] @ 30-60-60

*Broken IM or stroke, hold best effort throughout

FREE with Fins & Paddles

2 X [4 X 25 + 100 + 25] @ 25-70-60

*hold best effort throughout

Notes: take an EZ 200 to recover between each round

Wednesday, August 12, 2020

Warmup

30 X 50 @ 50

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

Main Set

10 X 300's @ :30R

#1-3 = 75EZ/25FAST

#4-6 = LAST 50-75-100 FAST

#7-10 = FAST 1st 150 - 200 - 250 - 300

Notes: Some Speed Play today, first three reps start with some short bursts of speed, the middle 3 start putting together some longer efforts on the end of the 300's, and then we finish with some even longer Fast efforts at the start of the reps which conclude with a full 300.

Tuesday, August 11, 2020

Warmup

3 X 500 @ :30R

#1 - Kick every 5th 25, #2 - 75K/50S, #3 - Kick Odd 100's and D1-3

Main Set

4 X's:

6 X 25 @ 40-50 underwater kicking

1 X 300 K/S/K @ 1:00 Rest

Notes: The 25's are underwater kicking, choice of fins or no fins, but learn to move underwater. Go right into the 300. The Kicking is with a board, with the 1st 200 Casual. Pause before the last 100 Kick and get a time, Descend the last 100 Kick 1-4. Take a minute and begin round 2,3,4.

Monday, August 10, 2020

Warmup

300 EZ/Loosen + 400 Pull + 500 K/S + 400FRIM + 12 X 25 IMO

Main Set

12 X 75 FREE @ 1:05

9 X 100 FRIM/IM @ 1:30

6 X 150 S/K/S @ 2:15

3 X 300 @ 4 D1-3

Notes: simple pattern to work through all the strokes, a little kick, and a little descend to finish the session. Tomorrow is underwater skills and legs

Friday, August 7, 2020

Warmup

12 X 100 @ 15R

3 EZ, 3K/S, 3 FRIM, FRIM, IM, 3 D1-3

12 X 25 Variable Sprint @ 30 Middle 4 Kick

Main Set

30 X 25 @ 30

5 EZ - 1 FAST

4 EZ - 2 FAST

3 EZ 3 FAST

2 EZ, 4 FAST

1 EZ, 5 FAST

100 FAST + 200 EZ @ 1:30/3

150 FAST + 150 EZ @ 2:15

200 FAST + 100 EZ @ 3:00/-

Notes: It's a good day for some FAST swims. The first 15 minutes is a good setup for you as you start with small doable doses. Then stick with it as you move up to the final 200.

Thursday, August 6, 2020

Warmup

300-600 EZ

30 X 25 @ :10R

#1-4 = Drills, reverse IMO

#5 = build

#6 = Fast to far flags

Main Set

FREE

4 X [100 + 75 + 50 + 4 X 25] @ 70-60-50-40 or 65-55-45-35

*Maintain Best Avg.

Kick

12 X 75

4 @ 1:20, 4 @ 1:15, 4 @ 1:05/10

*Descending effort

Stroke/IM Pattern

4 X [3 X 25 + 2 X 75 + 25] @ 35/1:15/45

*maintain best avg.

Notes: keep it moving today! almost to Friday

Wednesday, August 5, 2020

Warmup

12 X 125

4 EZ

4 K/S (75/50)

4 Indy IM

Main Set

[2 X 300 + 2 X 200] @ 3:30

[2 X 200 + 4 X 150] @ 2:15

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

*the 300-200-100 are cruise, just make interval with long strokes

*the 200-150-75 is FAST/Best Avg.

Notes: Good set for working on your back half and going back and forth between two gears.

Tuesday, August 4, 2020

Warmup

300 EZ + 6 X 50 D1-3,4-6

300 EZ Kick + 12 X 25 Kick w/ Variable sprint pattern

300 EZ FRIM + 12 X 25 IMO

Main Set

4 X [6 X 25 + 4 X 75 + 100] @ 40/1:20/1:40

*25's are underwater Kicking

*75's are board Kicking Best AVg.

*100 is D1-4 by round

20 minute Board Kick as follows:

5 minute 15Fast - 15 EZ

5 Minute 30 FAST - 15 EZ

5 Minute 15 FAST - 30 EZ

5 Minute 15 Fast w/ vert. board - 15 EZ

Notes: emphasis is on the legs today

Monday, August 3, 2020

Warmup

300 EZ/Loosen

400 Pull

500 Kick/Swim 75/50

400 Pull

3 X 100 D1-3

Main Set

2-3 X's through:

[200 + 150 + 100 + 50 + 4 X 25] @ 2:30-2-1:30-1-:30

[150 + 100 + 50 + 4 X 25] @ 1:50-1:20-50-:30

[100 + 50 + 4 X 25] @ 1:10-40-:30

[50 + 4 X 25] @ :30

*25's are always FAST!!, otherwise sendoff's dictate the effort