Calvin College Summer Workouts: July 2022

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.