Calvin College Summer Workouts: March 2022

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.