Calvin College Summer Workouts: June 2022

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.