Calvin College Summer Workouts: 2022

Friday, September 9, 2022

Pre-Season

Warmup as you need

Main Set

15 X 25-50-75 @ 60 Best Effort

*choose your distance, stroke, and equipment and Be Fast

Notes: Short 15 minutes of high intensity that hits any event, just choose which distance you want to attack!

Thursday, September 8, 2022

Pre-Season

Warmup as needed

Main Set

4 X 25 FAST @ 30

200 EZ @ 2:00

4 X 50 FAST @ 45

150 EZ @ 3:00

4 X 75 FAST @ 60

200 EZ @ 4:00

4 X 100 FAST @ 75

250 EZ

Notes: 30 minute FAST-EZ progression, starting at 2 Minutes and working your way up to 5 minutes

Wednesday, September 7, 2022

Pre-Season

Warmup as Needed

Main Set

300 Board Kick @ 5:00

6 X 25 uh2o Kicking @ 50

4 X 75 @ 1:15-30 (25 side, 25 back, 25 BR w/ board)

6 X 25 FAST Kick @ 50 your choice above or below the surface

6 X 50 Board Kick @ 50 K/S, S/K

6 X 25 FAST Swim @ 50 choice of stroke and equipment

Note: 30 minute progressions that gives you some work on the legs with all the kicks and some short doable speed.

Tuesday, September 6, 2022

Monday, September 6, 2022

Pre-Season

Warmup as Needed

Main Set

12 X 50 @ 55 K/S, S/K (Board Kick)

12 X 25 @ 35 IMO (4FL-4BK-4BR)

12 X 50 @ 45 FR

12 X 25 @ 35 IMO (FL-BK-BR-FR)

12 X 50 @ 55 Pull (breathing 3-2-1 BR per 50)

Notes: HR should stay low, strokes long, and few strokes all day. The breathing pattern will test your lung muscles and may spike the HR a little, otherwise, keep it low and slow.

Friday, September 2, 2022

Pre-Season

Warmup as needed

Main Set

2 X [3 X 100 + 3 X 25] @ 1:20-30

3 X [3 X 75 + 2 X 25] @ 1:00-35

4 X [3 X 50 + 25] @ 40

Notes: Steady, strong swim throughout, SURGE on all last 25's throughout, which is not all out, rather noticeably faster, louder, high tempo.

Thursday, September 1, 2022

Pre-Season

Warmup as Needed

Main Set

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

18 X 50 @ 50 (12 Pull, drop buoy and add fins on last 6)

Notes: Part I is a 14 minute swim, keep it controlled, there is a short amount of stress in the back to back 100's, otherwise you should be able to maintain good form. Finish with some quite pulling on the 50's with a little bit of speed on the last 6 with the fins.

Wednesday, August 31, 2022

Pre-Season

Warmup as Needed

Main Set

4 X 25 Kick @ 30

1 X 100 EZ @ 2:00

3 X 50 FR @ 40

1 X 100 EZ @ 2:00

4 X 25 Stroke @ 30

1 X 100 EZ @ 2:00

2 X 75 FR @ 1:00

1 X 100 EZ @ 2:00

4 X 25 stroke or Kick @ 30

1 X 100 EZ @ 2:00

1 X 150 @ 2:00

1 X 100 EZ @ 2:00

Notes: short Fast:EZ pattern to follow, 2 minutes on - 2 minutes off, work hard on all swims that don't say EZ.

Tuesday, August 30, 2022

Pre-Season

Warmup as needed

Main Set

5 Minute Board Kick @ 6:00

6 X 50 @ 50 Kick/Swim - kick is no board on sides

5 Minute Board Kick @ 6:00

8 X 25 @ 45 underwater Kicking

5 Minute Board Kick @ 6:00

3 X 50 Kick however you want FAST @ 2:00

Notes: the 5 minute board kick is done at steady pace, keep BR kicking to 25% at most, finish with a little bit of a bang at the end.

Monday, August 29, 2022

Pre-Season

Warmup as needed

Main Set

6 X 25 FR @ 25

4 X 75 @ 1:05

6 X 25 Kick @ 30

4 X 100 @ 1:30

6 X 25 IMO no FR @ 35

4 X 125 @ 1:45

Notes: keep it low and slow, with short rest and low HR. The 75-100-125 is all FR with long strokes, lowest stroke counts, best streamlines. Adjust sendoff's as needed to get that result.

Wednesday, August 10, 2022

Summer Training

Warmup as Needed

Main Set

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

FAST last 25-25, 1st 50, last 50

Notes: Two Gears, Big Gear/Small Gear, control your speed, Bigger Gear doesn't mean all out, Small Gear does not mean recover, or slow. be controlled and move back and forth between two gears.

Tuesday, August 9, 2022

Summer Training

Warmup as Needed

Main Set

15 Minute Kick @ 16:00

*moderate fly or free kick w/ board, build last :30 of every 3:00

10 X 25 @ 1:00 underwater

4 X 100 IM Kick @ 2:00 1st 50 no board, 2nd 50 w/ board

4 X 50 swim @ 90 uh2o to 15M BOTH ways

1 X 200 Kick FAST your choice @ 4:00

1 X 100 Loosen @ 2:00

Notes: Nice 45 minute progressions that will hit the legs from every angle.

Monday, August 8, 2022

Summer Training

Warmup as Needed

Main Set

30 X 75 @ 90

6 Kick 1st 25 FAST - 2nd 50 Swim Recover

4 FREE - hold :45-50ish

6 1st 25 IMO no FR FAST - 2nd 50 Swim Recover

4 FREE - hold :45-50ish

6 Rotate 1st -2nd - 3rd 25's FAST w/ FINS & Paddles

4 FREE w/ FINS & Paddles - hold :40-45

Notes: 45 minute progression which gives you some strong swims with some active recovery and rest to keep the effort realistic.

Friday, August 5, 2022

Summer Training

Warmup as Needed

Main Set

6 X 50 K/S, S/K @ 50

300 @ 4:30

12 X 25 IMO @ 30

300 @ 4:15

6 X 50 K/S, S/K @ 50

300 @ 4:00

12 X 25 IMO @ 30

300 @ 3:45

6 X 50 S/K, K/S @ 50

300 @ --

Notes: Nice long swim to end the week. The 300's are the backbone to the workout today, it is a longer repetition, but doable. You get to mix in some shorter repeats to keep it interesting and touch the legs and strokes.

Thursday, August 4, 2022

Summer Training

Warmup as needed

Main Set

36 High Velocity Swims @ 70

6 Board Kick to far flags

6 full 25's underwater

12 rotate Swim

* Wall to far flags

*MP to MP w/ superman kick start

*MP to wall w/ superman kick start

6 full 25's w/ fins

6 full 25/s from dive.

Notes: high velocity day, hit those highest speeds and highest tempo's.

Wednesday, August 3, 2022

Wednesday, August, 2022

Summer Training

Warmup as needed

Main Set

2 X [200 + 2 X 75 + 200] @ 2:30-1:30-3:30

2 X [200 + 2 X 75 + 150] @ 2:30-1:30-3:00

2 X [200 + 2 X 75 + 100] @ 2:30-1:30-2:30

2 X [200 + 2 X 75 + 100] @ 2:30-1:30-2

*200 is smooth and strong FR, 75's are Kick on Odd Rd's, FL-BK-BR, BK-BR-FR on Even Rd's, last swim is FASTER, how much faster is up to you, but put it in a higher gear.

Notes: You will get a decent amount of 200's, but it should be doable, the rest is there for you to keep up the quality and good habits, and find a bigger gear at the right time.

Tuesday, August 2, 2022

Summer Training

Warmup as Needed

Main Set

18 Minute Kick @ 20:00

*board Kick, alt. 50 FR, 50 FL, keep it moving at talking pace

8 X 50 Kick @ 1:30 FAST choice of board or no board

8 X 25 @ 1:30 under water, full 25's FAST and deep

Notes: start off with a low aerobic Kick, then finish with some strong 50's and underwater 25's.

Monday, August 1, 2022

Summer Training

Warmup as Needed

Main Set

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :15R Pull

12 X 75 @ 1:15 (Indy IM Kick 1st 25)

12 X 50 @ 60 strong (within :03 of P200)

Notes: moderate build, starting off with a nice slow pull, move through the strokes with some moderate effort on the 75's, and then finish with some strong 50's.

Friday, July 29, 2022

Friday July 29, 2022

Summer Training

Warmup as Needed

Main Set

[2 X 50 + 75 + 100 + 75 + 2 X 50] @ 50-60-70-60-50

12 X 25 Kick @ 35

[2 X 50 + 75 + 100 + 75 + 2 X 50] @ 50-60-70-60-50

12 X 25 IMO @ 35

[2 X 50 + 75 + 100 + 75 + 2 X 50] @ 50-60-70-60-50

12 X 25 @ 35 F-E-F-E-F-F-E-E-F-E-F-E

Notes: The 50-75-100-75-50 pattern is FR, and swum strong from start to finish. The rest gets taken away in the middle briefly. You alternate that pattern with some short reps (25's) to keep it interesting.

Thursday, July 28, 2022

Summer Training

Warmup as needed

Main Set

5 X [3 X 25 + 50 + 25] @ 40-45-50-55-60

Rd. 1 is on 40, Rd. 2 is on 45......

Notes: 750 yards of high end swimming. Get a good warmup and get after it. Feel free to mix up rounds with strokes, kick, or equipment.

Wednesday, July 27, 2022

Summer Training

Warmup as needed

Main Set

30 X 25 @ 30 IMO

15 X 50 @ 60 FR, <:30 or whatever your number is

30 X 25 @ 30 add FINS, your choice as long as it is FAST

Notes: The repeats are short so the habits and quality can stay high. Start with rotating through the strokes, then hold a solid avg. on the 50's, add some fins and up the speed and choose your stroke or kick pattern.

Tuesday, July 26, 2022

Summer Training

Warmup as needed

Main Set

60 Minute Kick as follows:

4 X's:

300 Board Kick @ 5:00

3 X 75 w/ fins, no board @ 1:20 (superman, fly on back, side kick)

3 X 25 underwater @ 60 FAST

Vertical Kick :15 streamline + :15 hands on shoulder @ 2:00

1 X 50 swim w/ overkick @ 1:00 (uh2o to 15M both ways + big kick powering the stroke)

Notes: Great progression to work the legs and keep things interesting.

Monday, July 25, 2022

Summer Training

Warmup as Needed

Main Set

6 X 50 @ 50

6 X 50 @ 45

6 X 50 @ 40

6 X 50 @ 35

6 X 50 @ 40

6 X 50 @ 45

6 X 50 @ 50

* middle 50 is always FAST, the rest, try to hold :30's as efficiently as possible, the FAST 50's are <:27

Notes: Going to have to have a little strategy and focus today. The goal is to settle into a nice repetitive 50 and hold it as the sendoff goes down and back up (feel free to start at 55-60 if that helps). Step on the gas a little bit on the middle 50, which will test your control.

Friday, July 22, 2022

Summer Training

Warmup as Needed

Main Set

24 X 150 @ :10R

4 Kick 1st 50

4 alt. FL-BK-BR; BK-BR-FR

4 push last 25-50-75-100

4 Kick last 50

4 25FL-50BK-50BR-25FR

4 Desc. 1-4

Notes: nice pattern to accumulate some yards before the weekend, nothing is meant to be all out, but there are a couple places that are faster than others.

Thursday, July 21, 2022

Summer Training

Warmup as Needed

Main Set

6 X 50 @ 50 side Kick/back Kick

200 @ 3

6 X 50 @ 50 K/S, S/K (board kick)

300 @ 4

6 X 50 @ 50 IMO/FR

400 @ 5

6 X 50 @ 50 Push 1st 25

500 @ 6

Notes: Another steady dog day of the summer conditioning set, keep it steady and strong from start to finish, with a few surges on the last round of 25's, but nothing using your top end speed. Keep the longer efforts smooth and try to maintain your stroke count and number of kicks off of each wall.

Wednesday, July 20, 2022

Summer Training

Warmup as needed

Main Set

4 X [125 + 100 + 75 + 50] @ 1:30-1:20-1:10-1:00

*last 25 is always FAST

6 X [2 X 25 + 50 + 25] @ 20-30-40-50

*FAST throughout, 25's are Kick or Stroke, 50 is always FR

Notes: Two Parts today. Part one is a sequence where you want to control your speed. Fast equals a surge to the finish, a noticeable change in effort, tempo, and HR. Part Two is a sequence which will push you to maintain some good efforts with some short repetitions. The rest will catchup at the end of the sequence and allow you to maintain.

Tuesday, July 19, 2022

Summer Training

Warmup as Needed

Main Set

500 Kick Board Kick @ 8

1 X 50 Blast Kick @ 2:00

2 X 25 Blast uh2o Kick @ 1:00

400 Board Kick @ 7

1 X 50 Blast Kick @ 2:00

2 X 25 Blast uh2o Kick @ 1:00

300 Board Kick @ 5

1 X 50 Blast Kick @ 2:00

2 X 25 Blast uh2o Kick @ 1:00

200 Board Kick @ 4

1 X 50 Blast Kick @ 2:00

2 X 25 Blast uh2o Kick @ 1:00

100 Board Kick @ 2

1 X 50 Blast Kick @ 2:00

2 X 25 Blast uh2o Kick @ 1:00

Notes: Steady aerobic Kick on the 5-4-3-2-1, then send it on the 50 and 25's, should be a good combination.

Monday, July 18, 2022

Summer Training

Warmup as Needed

main Set

8 X 125 FR @ 1:40-50

16 X 25 @ 30 IMO

12 X 75 @ 1:15 Kick 1st/last 50

16 X 25 @ 30 IMO

8 X 125 Pull @ 1:40-50

Notes: Strong and steady wins the race today. Keep working the DPS from start to finish, finishing with the paddles will help you finish with that thought.

Friday, July 15, 2022

Summer Training

Warmup as Needed

Main Set

3 X 50 @ 40

3 X 150 @ 2

3 X 250 @ 3:20

2 X 50

2 X 150

2 X 250

1 X 50

1 X 150

1 X 250

Notes: Strong, Steady swim, feel free to adjust sendoff's, but should avg. :15R at most, you may mix up strokes, but nothing should be FAST, just steady, with good habits.

Thursday, July 14, 2022

Summer Training

Warmup as needed

Main Set

36 X High Velocity Swims @ 70

6 Board Kick - wall to far flags

6 uh2o Kick w/ FINS - wall to far flags

6 Swim - Flags to Flags w/ superman Kick start

6 Swim w/ FINS - Flags to Wall w/ superman Kick start

6 From block to far flags

6 from running start to wall

Notes: High Velocity Day swimming at our highest tempos and speeds, similar pattern to past HV days, although today you are adding a little more speed on the 2nd 6 of every 12. BE FAST TODAY

Wednesday, July 13, 2022

Summer Training

Warmup as Needed

Main Set

3 X 300 @ 4 (1st 100 FAST, 200 shakeout)

4 X200 @ 3 (1st 75 FAST, 125 shakeout)

5 X 100 @ 2 (1st 50 FAST, 50 shakeout)

6 X 50 @ 1:30 (1st 25 FAST, 25 Shakeout)

Notes: Nice Active recovery set for the middle of the week, notice the sendoff is more forgiving as you go which is on purpose. This will make it easier to keep the speed and maybe even get faster as you move through the set. Feel free to use a kick pattern or stroke pattern to match your events.

Tuesday, July 12, 2022

Summer Training

Warmup as Needed

Main Set

4 X [300 + 6 X 25] @ 5-50

300 is Kick as follows:

100 Board Kick FR or FL

50 FL Kick on Back

50 FR Kick on Back

50 BR Kick on Back

50 FR kick on Side

25's are as follows:

Odd Rd's are Board Kick as FAST as you can!

Even's are underwater the whole way as fast as you can

Notes: simple pattern going back and forth with some strong 300's working through all the kicks and positions, then getting some high end speed on the surface and underwater.

Monday, July 11, 2022

Summer Training

Warmup as Needed

Main Set

3 X's [50 + 75 + 100 + 125 + 100 + 75 + 50] @ 1:30

*LAST 25 FAST

Notes: change in speeds, with a slight twist with the sendoff which will make it more difficult for you to control your gears in the middle of the set. Make sure there is a sharp change in speed every time, not just on the 50's and 75's. Feel free to mix in strokes, kick or equipment.

Friday, July 8, 2022

Summer Training

Warmup as Needed

Main Set

4 X 125 Pull @ 1:45

2 X 250 S/K @ 4? (15R) Kick odd 50's, Swim even 50's

4 X 125 Indy IM @ 1:45

2 X 250 S/K @ 4? (15R) Kick odd 50's, Swim even 50's

4 X 125 Pull @ 1:45

2 X 250 S/K @ 4? (15R) Kick odd 50's, Swim even 50's

Notes: Keep it low and slow today, keep strokes long, quiet and pretty.

Thursday, July 7, 2022

Summer Training

Warmup as needed

Main Set

5 X [100 Kick + 100 Swim] @ 1:30

6 X [50 Kick + 50 Swim] @ 50

7 X [25 Kick + 25 Swim} @ 35

4 X [125 Swim + 2 X 25 Swim] @ 1:50-30-40 *FINS and Paddles

Notes: This is a two gear set, the first swim (the kicks) in the bracket is smooth and strong, the 2nd swim in the brackiet is FASTER, i.e., bigger kick, higher tempo, higher HR. You can use a board for the kick as much as you want until the 25's, in which you have to go no board. The last bracket is all swim with fins. Feel free to mix up strokes as needed.

Wednesday, July 6, 2022

Summer Training

Warmup as Needed

Main Set

10 X 100 @ :10R (casual, HR low)

10 X 25 underwater @ 45-60 (whatever you need to do 10)

4 X 75 @ 2:00 choice of kick style, Crank It!!!

Notes: start out with some low and slow kicking, feel free to talk with a buddy or someone on deck if you have a friend around. Put together 10 underwaters (full 25's). Finish with some Big Time 75's.

Tuesday, July 5, 2022

Summer Training

Warmup as needed

Main Set

12 X 75 @ 90 FREE

12 X 50 @ 60 Strokes

12 X 25 @ 45 Choice

Notes: Strong Start to the week, holding some good speed, with some rest to make sure the quality and good habits stay in tact.

Friday, July 1, 2022

Summer Training

Warmup as Needed

Main Set

600 FR + 300 Board Kick

500 (every 5th 25 FL) + 250 FL Kick on back

400 (every 4th 25 BK) + 200 BK Kick on back

300 (every 3rd 25 BR) + 150 BR Kick w/ Board

200 IM + 100 Board Kick

100 IM + 2 X 25 underwater Kick

*all on :15R

Notes: Nice long Swim - Kick pattern with a stroke/IM pattern to keep it interesting. Keep it steady, HR should stay comfortable, accumulate some long strokes.

Thursday, June 30, 2022

Summer Training

Warmup as Needed

Main Set

36 High Velocity Swims @ 70

6 Board Kick - wall to far flags

6 underwater Kick - wall to far flags

6 Swim Choice - Flags to Flags (superman kick start)

6 Swim Choice - MP to wall (superman kick start)

6 Swim Choice - Wall to far flags

6 Swim Choice w/ Fins - full 25's

Notes: High Tempo and High Velocity Day, 1st 12 are with the legs w/ and w/o board, middle 12, you don't get a wall, generate your propulsion from legs first!!!!, last 12 you get to add your friend, the wall back into the picture. Have a Blast swimming Fast!!!!

Wednesday, June 29, 2022

Summer Training

Warmup as Needed

Main Set

6 X 100 @ 1:30

8 X 75 + 4 X 150 @ 1:05-2:10

12 X 50 + 2 X 100 + 2 X 200 @ 40-1:20-2:40

12 X 25 + 300 FASTER @ 30-?

Notes: Longer Swim today with some flexibility to make it your own. The pattern starts with 100's and then the repeats alternate getting shorter and longer so you always return to some shorter repeats which can make sure your habits stay sharp. Finish with a strong 300. Feel free to adjust sendoff's and/or create a stroke/IM pattern. Overall the effort should stay steady, strong and consistent.

Tuesday, June 28, 2022

Summer Training

Warmup as Needed

Main Set

1500 Kick as follows

200 Board Kick (FR or FL) + 100 Side Kick (FR or FL) + 100 Back Kick (FR or FL)+ 100 Board Kick (BR)

8 X [2 X 25 @ 30] @ 90 under water the whole way (add fins if needed)

5 X 50 Board Kick @ 2:00 FAST

Notes: Start off with a nice aerobic kick, then move into some underwater work, followed by some high performance board kicking.

Monday, June 27, 2022

Summer Training

Warmup as Needed

Main Set

4 X [50 + 3 X 25 + 50] @ 45

300 EZ @ 6

4 X [50 + 2 X 25 + 50] @ 40

300 EZ @ 6

4 X [50 + 25 + 50] @ 35

300 EZ @ 6

Notes: great set with short repeats to keep the speed up and the good habits in tact.

Friday, June 17, 2022

Summer Training

Warmup as needed

Main Set (slow-quiet-pretty)

24 X 75 @ 1:10

8 Kick w/ board 1st 25

8 Stroke 1st 25

8 Kick no board 1st 25

24 X 50 Pull @ 50 lowest stroke count

24 X 25 @ 35 choice of strokes, drills, skills, equipment

Notes: enjoy moving the right way as you keep the HR down and the length of stroke long.

Thursday, June 16, 2022

Summer Training

Warmup as needed

Main Set

6 X 100 FRIM @ 1:40

12 X 25 BR @ 40

5 X 100 FRIM @ 1:30

12 X 25 BK @ 35

4 X 100 FRIM @ 1:20 (25)

12 X 25 FL @ 30

Notes: General Conditioning work with some IM theme, keep it steady and strong as you move through the strokes.

Wednesday, June 15, 2022

Summer Training

Warmup as Needed

Main Set

5 X [4 X 25 FAST + 3 X 25 EZ @ 30-40]

Rd. 1 = Kick, Rd. 2-5 = RIMO

5 X 50 FAST @ 2:00

Notes: very doable Fast - EZ Set that will allow you to put together some fast swimming with good habits.

Tuesday, June 14, 2022

Tuesday, June 14, 2020

Summer Training

Warmup as needed

Main Set

32 High Velocity Swims @ 70

8 Kick to far flags

*2 with board, 3 superman w/ no breath, 3 underwater

8 From Flags to Flags - (superman start)

8 from Wall to Flags

8 from MP to Wall (superman start)

Notes: swimming at your highest tempos and highest speeds at the surface and under water in short doses.

Monday, June 13, 2022

Summer Training

Warmup as Needed

Main Set

2 X 25 Kick FAST + 25 EZ @ 30-60

3 X 50 FR FAST + 50 EZ @ 40-2:00

6 X 25 Kick FAST + 100 EZ @ 30-3:00

3 X 100 FR FAST + 150 EZ @ 1:20-4:00

10 X 25 CHOICE FAST + 200 EZ @ 30-5:00

Notes: Great Fast-EZ pattern, double it up to give yourself a good test.

Friday, June 3, 2022

Summer Training

Warmup as needed

Main Set

4 X 225 Pull @ 2:45 (15R) slow, quiet

12 X 125 @ 1:45

4 - kick middle 25

4 - Indy IM

4 - D1-4

3:00 swim out at least 100

4 X 75 @ 1:30 FAST!!!!

Notes: nice and quiet to start things off, then mix it up a little in the 125's and finish with some big 75's!!

Thursday, June 2, 2022

Summer Training

Warmup as needed

Main Set

5 X's

[50 + 50] @ 60-60

[50 + 75] @ 60-75

[50 + 100] @ 60-90

[50 + 25] @ 60-115

Rd. 1 = Kick - 2nd 50-100 is FASTER

Rd. 2 = 50 FL/BK, 50-100 = BR, 25 = FR

Rd. 3 = Kick same as above, but no Board

Rd. 5 = FR, 2nd swim is FASTER

Rd. 5 = choice of stroke and equipment, 1st swim is FAST!

Notes: nice variation today, control your speed with some good surge swims

Wednesday, June 1, 2022

Summer Training

Warmup as needed

Main Set

15 Minute Board Kick Set

3 Minutes of 15F/15E

3 Minutes of 30F/30E

3 Minutes of 45F/15E

3 Minutes of 15F/45E

3 Minutes of 60F/60E/60F

20 X 25 @ 45

Odd - Uh2o, Even - on side or back

15 X 50 @ 60

Uh2o to 15M both ways, use fins if you want

Notes: 3 sections of 15 Minutes, starting off working with a board, then doing so solid 25's underwater and on surface on side or back, then taking it to some transitions into swimming. The rest should allow you to keep it doable.

Tuesday, May 31, 2022

Summer Training

Warmup as needed

Main Set

4 X 100 @ 2:00

3 X 200 @ 4:00

2 X 300 @ 6:00

1 X 400 @ --

4 X 100 @ 2:00

8 X 75 @ 1:30

12 X 50 @ 1:00

16 X 25 @ 30

Notes: Work to rest today is set up to be "about" equal, so adjust if there it is way off, otherwise, stick with it. The rest is important as we want to give you the opportunity to accumulate some high quality reps. HR's will be on the higher side. Feel free to add in different strokes to hit you event list.

Friday, May 27, 2022

Spring Training Block - Phase II

Warmup as needed

Main Set

20 X 25-175 @ 2:00

*choose your distance

Notes: a lot of options here, pick your distance, pick your stroke, pick your equipment and get 20 great reps in to finish the week before the long weekend.

Thursday, May 26, 2022

Spring Training Block - Phase II

Warmup as needed

Main Set

3 X Pull:

[100 + 50 + 4 X 25 + 50 + 100] @ 1:15-45-40-45-1:15

*smooth, holding strict stroke count, 25's are no breath

4 X Kick:

[100 + 3 X 25 + 75] @ 1:45-40-1:15

100 = 50 on side, 50 on back

25's = uh2o kicking

75 = max uh2o up to 15M on all 3 25's

Notes: 1st half, keep it quiet, but keep brain tuned in to stroke count, keep yourself from wasting strokes, and work the lungs on the 25's. The second half gives you a nice progression to follow with the legs. Push yourself on the 75 to maximize your uh2o's and streamlines and strength off walls. Details have to be adhered to.

Wednesday, May 25, 2022

Wednesday, May 25, 2020

Spring Training Block - Phase II

Warmup as needed

Main Set

5 X [100 + 75 + 50 + 3 X 25] @ 70-60-50-40

*steady and strong

add Fins and Paddles

6 X 100 @ 1:10

6 X 75 @ 1:10

6 X 50 @ 1:10

*Best Avg., getting faster as rest gets longer

Notes: First 25 minutes is strong FR from start to finish. add Fins and Paddles and then bring down the speed as you move to the 50's

Sunday, May 22, 2022

Monday, May 23, 2022

Spring Training Block - Phase II

Warmup as needed

Main Set

30 X 25 @ 30 3FAST-3EZ

12 X 50 @ 50 3 FAST - 3EZ

`12 X 75 @ 1:15 2 FAST - 2 EZ

*choose strokes and equipment as needed

Notes: nothing in between today, choose stroke patters, kick, use equipment as you wish

Friday, May 20, 2022

Spring Training Block - Phase II

Warmup as Needed

Main Set

6 X 75 + 100 @ 65-2

6 X 75 + 200 @ 65-3

6 X 75 + 300 @ 65-4

6 X 75 + 400 @ 65-5

Notes: stretching it out this afternoon, use the 75's to keep it steady and then take the tempo, stroke count, and uh2o kicks consistent on the 100-400.

Thursday, May 19, 2022

Spring Training Block - Phase II

Warmup as needed

Main Set

4 X 225 Pull @ 3:00 (:15R) slow and pretty

3 X 200 IM @ 3:00 (:30R)

4 X 100 FR @ 2:00 (1:00R)

8 X 50 @ 90 (1:00R) Choice of Stroke

*Get Faster as you go

Notes: start slow, then work through your strokes with some moderate effort IM's and then start moving it on the 100's and 50's

Tuesday, May 17, 2022

Spring Training Block - Phase II

Warmup as needed

Main Set

8 X 100 Board Kick @ 1:40-50 (:15R)

*strong, steady, hard work

8 X 75 Kick on board @ 1:30

*25 Side, 25 Back, 25 going 15M or more uh2o and transition to swim

8 X 25 Kick uh2o @ 1:30

*blast Them

Notes: Start by getting into your groove with some good, strong board kicking. Transition to some side-back-uh2o kicking on the 75's and then finish with some fast uh2o BLASTS

Monday, May 16, 2022

Spring Training Cycle - Phase II

Warmup as needed

Main Set

3 X 50 FAST + 100 EZ @ 45-2

4 X 50 FAST + 100 EZ @ 45-2

5 X 50 FAST + 100 EZ @ 45-2

6 X 50 FAST + 100 EZ @ 45-2

5 X 50 smooth + 100 FAST @ 45-2

4 X 50 smooth + 100 FAST @ 45-2

3 X 50 smooth + 100 FAST @ 45-2

Notes: Great Set, start by cranking out some 50's on short rest, holding your best avg. followed by a 100 EZ, then come home with the 50's smooth (smooth does not mean EZ, keep stroke count low, keep kick count off walls, hold yourself accountable), and some great closing 100's.

Thursday, May 12, 2022

Friday, May 13, 2022

Spring Training Block (phase II)

sorry for the lack of posts, the travel got the best of me

Warmup as you need

Main Set

4 X [100 + 2 X 25 + 50 + 2 X 25] @ 1:10-25-40-40

*swim strong-FAST from start to FINISH

4 X's

2 X 25 @ 25-35 Kick w/ Board

2 X 25 @ 25-35 Kick w/ no Board

2 X 25 @ 45 Kick uh2o

2 X 25 @ 25-35 stroke

1 X 50 FAST @ 1:30

*add FINS @ rd. 3-4

Notes: Two parts today, part I is some general conditioning with sendoff's that will keep the rest short, and repetition lengths that will keep the quality up. Part 2 is a nice kick/swim progression to get you some good keck reps

Friday, May 6, 2022

Spring Training - Phase II

Warmup as Needed

Main Set

36 High Velocity Efforts @ 70

6 X :10 BLAST Kick w/ board (no Breath, no BR)

6 X Flags to wall (no wall start, superman kick to full stroke)

6 X MP to wall to plunge (superman kick to full stroke to flip at wall to plunge for distance)

6 X wall to far flags

6 X Blocks to far flags

6 X 25 w/ FINS and PADDLES

Notes: Phase II brings in some high velocity to the week. All of these efforts should be done at highest speeds and with fewest breaths

Thursday, May 5, 2022

Spring Training - Phase II

Warmup as needed

Main Set

5 X 50 Kick w/ Board @ 1:00

100 @ 5:00

5 X 50 Stroke/FR @ 1:00

200 @ 5:00

5 X 50 Kick side/back @ 1:00

300 @ 5:00

5 X 50 Stroke @ 1:00

400 @ 5:00

5 X 50 EZ @ 1:00

500 @ 5:00

Notes: Cinco de Mayo Set, the backbone of the set is obviously the 100-500, swim those FAST! the 50's should be high quality.

Wednesday, May 4, 2022

Spring Training - Phase II

Warmup as needed

Main Set

4 X 225 Pull @ 2:45-3:15 (15R) slow, quiet, pretty

6 X 125 FR @ 1:30-45 (15R) stronger, working hard

8 X 75 Choice of Stroke @ 1:15-30 (30R) F-F-E-F-F-E-F-F

3 X 100 @ 1:20-40 Choice of Stroke (30R) D1-3 to your best

Notes: nice building effort today. start slow and quiet, then step it up on the 125's into some work hard, the 75's should be go time, then descend it down to a big finish.

Tuesday, May 3, 2022

Spring Training Block

Warmup as Needed

Main Set

9 X 100 @ 2

*25 Side, 25 BK, 25 uh2o (touch bottom at mid-pool), 25 Swim

9 X 50 FAST @ 2:00 any stroke, any equipment

1 X 500 Casual Kick w/ Friend to shake it out.

Notes: nice set of 100's to warmup the different positions and kicks, then crank out some 50's, and shake it out with a friend

Monday, May 2, 2022

Friday, May 2, 2022

Spring Training Block - Part II (school is done, a little more work)

Warmup as you need

Main Set

6 X [100 + 50] @ 1:15

5 X [50 + 50 + 50 @ 50] @ 3

3 X 200 @ 5:00

Notes: Part I starts off alternating with 100 and 50 holding your best avg., feel free to go some stroke on the 50's. Part II brings it back into some 50's where you can hold good tempo/speed/technique, and then you finish trying to reach up to some 200's. Work hard, see what you can hold.

Thursday, April 28, 2022

Spring Training Block

Warmup as needed

Main Set

4 X [25 + 50 + 75] @ 35-60-1:25

*keep it steady with stroke count and kicks under water

3 X [25 + 50 + 75] @ 40-80-1:40

*kick - Best Avg.

2 X [25 + 50 + 75] @ 45-90-2:00

*FAST - choice of stroke and equipment

Notes: a little descend today, start off maintaining your stroke count and movement pattern. then start cranking with the legs and then finish with a couple rounds of high performance speed.

Wednesday, April 27, 2022

Spring Training Block

Warmup as needed

Main Set

5 X's

1 X 100 Kick @ 2:00 (Side-Back-uh2o SIN wave - 6 beat overkick)

1 X 125 IM @ 2:00 (w/ 50 FR)

1 X 150 FR @ 2:00

Notes: General conditioning day, rotate through the pattern. The SIN wave kick is just come up for air when you need to and head back down underwater. The 125 IM is 25 FL-BK-BR, 50 FR. Keep the effort steady

Tuesday, April 26, 2022

Spring Training Block

Warmup as needed

Main Set

3 X [3 X 50 @ 45-50] @ 5:00 Board Kicking

4 X [2 X 50 + 2 X 25] @ 60

*50's are uh2o to 15M, 25's are uh2o full 25

Notes: Crank out of 3 rounds of 3 X 50's, get after it, you get a little extra rest since the entire round is on 5:00. The 2nd set is set up so that you can use your underwater muscles. Be strict with yourself and get to 15M both ways on the 50's, and the full 25's on the 25's, the rest should be there to pull it off.

Monday, April 25, 2022

Spring Training Block

Warmup as Needed

Main Set

18 X 75 @ 1:30

#1 - 1st 25 FAST

#2 - 2nd 25 FAST

#3 - 3rd 25 FAST

#4 - 1st 50 FAST

#5 - 2nd 50 FAST

#6 - 75 FAST

Rd. 1 = FR; Rd. 2 = Stroke; Rd. 3 = FINS and Paddles

Notes: Doable dose of FAST-EZ Swimming with mostly short repeats and a nice compliment of active recovery and true rest to keep the FAST parts FAST!

Friday, April 22, 2022

Spring Training Block

Warmup as needed

Main Set

Choose your adventure:

Go the distance

16 X 50 @ 45

12 X 75 @ 60

8 X 100 @ 1:20

*settle into a groove and keep it steady from start to finish, adjust sendoff's if you want to add kick or stroke patterns. Keep rest to :15 or less to get best results

Send It!

10 X 50-75-100 @ 3:00

*pick a distance, stroke, equipment, and put up 10 low numbers.

Thursday, April 21, 2022

Spring Training Block

Warmup as needed

Main Set

4 X [3 X 50 + 100 + 4 X 25] @ 75-75-45

50's are: Rd. 1 Kick D1-3, Rd. 2 IMO Strong, Rd. 3 Kick D1-3, Rd 4 FR D1-3

100 is always FR strong

25's are Min/Max

*odd - Min Strokes w/ min. breaths, even - max speeds w/ min strokes

Notes: Nice progression today that will keep you thinking. Follow directions on the 50's, be consistent on the 100 and work at stroke count and speed on the 25's. Strong = working hard

Wednesday, April 20, 2022

Spring Training Block

Warmup as needed

Main Set

4 X 125 @ 1:45 EZ (Pull)

4 X 100 Pull @ 1:30

12 X 50 IM Pattern @ 50

Rotate FL-BK, BK-BR, BR-FR

12 X 25 @ 40 w/ Fins & Paddles

Rotate Superman Kick, drill of choice, stroke of choice FAST

Notes: Start off with some slow, quiet, pretty pulling, keep paying attention to your stroke count, and limiting strokes. Then move through some strokes, followed by a quick finish with fins and paddles.

Tuesday, April 19, 2022

Spring Training Block

Warmup as needed

Main Set

6 X 3 shooters from bottom @ 60

6 X 50 Board Kick @ 60 best avg.

12 X 25 uh2o @ 45 best avg.

1 X 100 Board Kick @ 2:00

1 X 200 Board Kick @ 3:00

1 X 300 Board Kick @ ---

Notes: Nice leg progression starting off with some shooters to prime the pump, then on to some short repeats with a board to hold some good efforts, followed by some good underwater work and then finishing with a burn out with a 100-200-300 holding on to your best effort.

Monday, April 18, 2022

Spring Training Block

Warmup as needed

Main Set

6 X 50 @ 60

3 X 100 @ 2:00

2 X 150 @ 3:00

3 X 100 @ 2:00

6 X 50 @ 60

Notes: All best avg., sendoff is designed so that it should be around equal work:rest ratio, feel free to alter the senoff if you need to in order to make that happen. Obviously, the goal would be to hold under :30, 1:00, and 1:30. A good 30 minutes test to start the week.

Thursday, April 14, 2022

Spring Training Block

Warmup as you need

Main Set

2 X [4 X 25 IMO + 125 + 4 X 25 IMO] @ 30-1:30-30

3 X [2 X 50 + 75 + 2 X 50] @ 40-1:20-40

3 X [75 + 25 choice + 75] @ 60

Notes: Strong, steady day designed to accumulate some good reps that allow you to keep the quality high while giving you a few moments that will push you to keep it together.

Wednesday, April 13, 2022

Spring Training Block

Warmup as Needed

Main Set

5 X 150 Pull @ 2:00-2:15 slow, intentional stroke count

9 X 75 @ 1:20 E-F-E-F-F-E-F-F-F

5 X [25 + 50 + 25] @ 40

E-F-E

F-E-F

F-F-E

E-F-F

F-F-F

Notes: The first third of the workout is slow and quiet, counting strokes, then it picks up and you follow a F-E pattern to the finish, feel free to work in stroke and kick as needed to match your needs.

Tuesday, April 12, 2022

Spring Training Block

Warmup the legs as needed

Main Set

3 X's

4 Minute Kick @ 5:00 (30 FAST - 30 EZ)

4 X 25 @ 45 no board Stroke Specific FAST

1 X 25-50-75 @ 2:00 all out by round

Notes: kick progressions which starts with some Fast-EZ swimming followed by some stroke specific 25's (FR = superman kick w/ paddles as kick boards), and then finishing with a big 25-50-75 Kick by round

Monday, April 11, 2022

Spring Training Block

Warmup as needed

Main Set

3 X 100 FR @ 1:40

2 X 200 Kick @ 3:30

3 X 100 IM @ 1:30

2 X 200 Kick @ 3:30

3 X 100 FR @ 1:20

1 X 100 FAST Kick to Finish

Notes: Strong and steady from start to finish, keep the stroke count low, and the streamline and Kicks off the wall to be held at a standard (distance, number of kicks...). There are some longer reps of kick.

Friday, April 8, 2022

Spring Training Block

Warmup as Needed

Finish the week on your terms

Option #1

Team Water Polo - Play Hard!!!

Option #2 - FAST

18 X 100 @ 1:45

1 E, 1 F, 1 E, 2 F, 1 E, 3 F, 3 E, 1 F, 2 E, 1 F, 1 E, 1 F

Option #3 - keep it smooth

5 X [4 X 25 + 2 X 75 + 2 X 50] @ 30-60-60

2 rounds Pull - no breath 25's, One breath 50's

2 rounds K/S - 25's Kick, 50's kick

1 round - finish with a little surge, your choice of strokes

Thursday, April 7, 2022

Spring Training Block

Warmup as needed

Main Set

20 X 25 @ 30 IMO

12 X 50 @ 50 FL-BK, BK-BR, BR-FR

8 X 75 @ 1:15 alt. FL-BK-BR, BK-BR-FR

Notes: always changing, different movement patterns, in other words, IM day. Keep the effort steady from start to finish

Wednesday, April 6, 2022

Spring Training Block

Warmup as needed

Main Set

9 X 75 @ 1:20 E-E-F-E-E-F-E-E-F

9 X 50 @ 1:00 E-F-E-F-E-F-E-F-E

18 X 25 @ 30 F-F-F-E-E-E......

Notes: F-E kind of day, great pattern to Kick, stroke, IM, add equipment, or stick with FR

Tuesday, April 5, 2022

Tuesday, April 5, 2020

Spring Training Block

Warmup the legs as needed

Main Set

18 X 50 Kick @ 50 working through different kicks

#1 - Board Kick

#2 - Side Kick

#3 - Back FL Kick

#4 - Back BR Kick

#5 - uh2o SIN wave kick

#6 - :30 second vert. Kick hands on shoulders (:10 flutter - :10 FL - :10 egg beater)

12 X 25 @ 45 choice of no air skills

FL/BK = uh2o 25's (4 Distance per Kick, 4 w/ DB, 4 FAST)

BR = uh2o streamline kick (4 on back uh2o, 4 on side uh2o, 4 on stomach uh2o)

FR = superman kick w/ paddles, no breath to MP, flags, full 25, 4 each

4 X 50 @ 3:00 Kick BLAST IT

Notes: 1st 15 minutes, keep it steady, short rest, rotating through all the kicks. Middle 9 minutes go into your strokes, and take away the Oxygen, the last 12 minutes bring in the POWER by sending it on the 50's.

Monday, April 4, 2022

Spring Training Block

Warmup as needed

Main Set

4 X's

150 + 3 X 50 @ 2-50

*150's = smooth FR

50's = Kick, IMO/FR, Kick, D1-3 by round

3 X's - Add FINS

75 + 2 X 50 + 3 X 25 @ 60-50-40

75 = smooth FR

50's = Kick no board (25 side, 25 BK)

25's = choice of stroke, D1-3

Notes: slightly over 30 minutes if swum straight through, steady day, with some strokes and kick worked in there and just a couple 25/50's FAST

Friday, April 1, 2022

Spring Training Block

Warmup as needed

Finish the week as you wish

Option 1

Team Water Polo

Option 2 - 3 Big Swims

3 X 50-75-100 @ 5:00 (choose distance and equipment)

15 X 50 @ 1:00 shake it out

5 EZ, 5 Kick, 5 drills/skills

Option 3 - Just got a move

Pull

3 X [100 + 75 + 50 + 25] @ 70-60-50-40

Add Fins

3 X 100 @ 1:30 Last 100 FASTER

3 X 75 Kick @ 1:30 (25 Side - 25 Back Kick - 25 6 beat kick)

3 X 50 Stroke @ 1:30 D1-3

1 X 25 FAST

Notes: finish the week on your terms!

Thursday, March 31, 2022

Spring Training Block

Warmup as needed

Main Set

4 X's

150 + 50 Kick (25 on side, 25 on back) @ 2:10-50

100 + 50 Stroke @ 1:20-50

50 + 50 FASTER @ 50-1:10

Notes: Steady as you go today, short surge in speed on the last 50 of each round, otherwise, keep it steady and under control from start to finish

Wednesday, March 30, 2022

Spring Training Block

Warmup as needed

Main Set

3 X's

150 smooth + 2 X 25 FAST + 50 FASTER @ 2-30-90

100 Kick moderate + 2 X 25 Kick FAST + 50 Kick FASTER @ 2-30-90

25 + 50 + 75 FAST @ 60 FINISHER

Notes: Changing some speeds in the middle of the week, rotating back and forth between Swim and Kick with a Big Finisher for the last 3 minutes. The 150 and 100 are smooth, the 25's are FAST and should be a good way to prime the pump for some big 50's.

Tuesday, March 29, 2022

Tuesday, March 29, 2022 - Spring Training Block

Warm up as needed

Main Set

10 Minutes of Board Kick as follows

2 X's

20 FAST - 40 EZ

25 FAST - 35 EZ

30 FAST - 30 EZ

35 FAST -25 EZ

40 FAST - 20 EZ

9 X Triangles @ 1:20

10 X 25 BLAST THE KICK @ 60 uh2o or Board w/ no Breath

Notes: Obviously a leg day, a triangle is where you start at the 4th line, 6 kick superman + sprint to wall + flip/spin and take off underwater down to the bottom/4th line + flip + 1 shooter + :10 Vertical kick in streamline position. Your path will make a triangle, there are to flips, one at the wall and one on the bottom at the 4th line.

Monday, March 28, 2022

Spring Training Block

Warmup as needed

Main Set

6 X 100 @ 1:30

6 X 75 @ 1:30

6 X 50 @ 1:30

3 X 25 @ 60

Notes: today is a descending effort, "rainbow" set. The 100's are smooth, and then we start picking up the pace, tempo, and HR as we move toward the 25's. Feel free to add a kick pattern or stroke pattern to fit your event lists.

Thursday, March 24, 2022

Thursday, March 24, 2022 - Spring Training Block

Warmup as needed

Main Set

9 X 100 IM or Stroke/FR @ 1:40

5 X 150 @ 3:00

#1 & #5 are FR

#2 & #4 are Kick

#3 is Stroke

Notes: The 1st 15 minutes is meant to rotate through some strokes on a friendly sendoff, the 2nd 15 minutes are intended to allow you to pick up the effort and have some higher HR's on a bigger sendoff.

Wednesday, March 23, 2022

Wednesday, March 23, 2022 - Spring Training Block

Warmup - as you need

Main Set

10 X 75 @ 60(65)

*HOLD SAME STROKE COUNT and MIN. 3 KICKS OFF EVERY WALL

8 X 50 @ 75

*start under flags - 3 shooters + 1 summersault + 6 superman kick + swim to wall w/ one breath + 25 swim w/ one breath

10 X 25 @ 60 MIN/MAX

*as fast as you can with as few strokes as possible, work to lower stroke count

Notes: 1st 10 minutes are just steady swimming, paying attention to how many strokes you are taking with the intention to lower the number of strokes taken. The middle 10 minutes is a unique pattern that we used with our NCAA squad. Here are some definitions:

Shooter - from bottom of the pool, explode and start kicking as if you were pushing off the wall, with the goal of adding as many kicks as possible. The $$ kicks are at the very top, fighting against gravity
Summersault - from bottom of the pool, explode upward and spin as fast as you can when you reach the surface
Superman Kick - on stomache, on surface, head down and in line with spine, hands in front of shoulders, start kicking in this position first, and then add the arms without moving the head.

Tuesday, March 22, 2022

Tuesday, March 22, 2022 Spring Training Block

Warmup as you wish

Main Set - Legs

12 X 50 Kick/Swim @ 50

*4 w/ Board alt. K-S, S-K, 4 on side flutter, 4 on BK, fly kick

10 Minutes of Board Kick with following pattern:

4 X :30 FAST-:30 EZ

4 X :45 FAST - :15 EZ

4 X :15 FAST - :15 EZ

12 X 25 uh2o kicking @ 50

Notes: 30 minutes, the first 10 minutes are smooth and steady, the middle 10 minutes are FAST-EZ, and then finish with some underwater work.