Calvin College Summer Workouts: April 2022

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!