Calvin College Summer Workouts: May 2022

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.