Calvin College Summer Workouts: August 2022

Wednesday, August 31, 2022

Pre-Season

Warmup as Needed

Main Set

4 X 25 Kick @ 30

1 X 100 EZ @ 2:00

3 X 50 FR @ 40

1 X 100 EZ @ 2:00

4 X 25 Stroke @ 30

1 X 100 EZ @ 2:00

2 X 75 FR @ 1:00

1 X 100 EZ @ 2:00

4 X 25 stroke or Kick @ 30

1 X 100 EZ @ 2:00

1 X 150 @ 2:00

1 X 100 EZ @ 2:00

Notes: short Fast:EZ pattern to follow, 2 minutes on - 2 minutes off, work hard on all swims that don't say EZ.

Tuesday, August 30, 2022

Pre-Season

Warmup as needed

Main Set

5 Minute Board Kick @ 6:00

6 X 50 @ 50 Kick/Swim - kick is no board on sides

5 Minute Board Kick @ 6:00

8 X 25 @ 45 underwater Kicking

5 Minute Board Kick @ 6:00

3 X 50 Kick however you want FAST @ 2:00

Notes: the 5 minute board kick is done at steady pace, keep BR kicking to 25% at most, finish with a little bit of a bang at the end.

Monday, August 29, 2022

Pre-Season

Warmup as needed

Main Set

6 X 25 FR @ 25

4 X 75 @ 1:05

6 X 25 Kick @ 30

4 X 100 @ 1:30

6 X 25 IMO no FR @ 35

4 X 125 @ 1:45

Notes: keep it low and slow, with short rest and low HR. The 75-100-125 is all FR with long strokes, lowest stroke counts, best streamlines. Adjust sendoff's as needed to get that result.

Wednesday, August 10, 2022

Summer Training

Warmup as Needed

Main Set

5 X [75 + 50 + 75 + 100] @ 60-70-80-90

FAST last 25-25, 1st 50, last 50

Notes: Two Gears, Big Gear/Small Gear, control your speed, Bigger Gear doesn't mean all out, Small Gear does not mean recover, or slow. be controlled and move back and forth between two gears.

Tuesday, August 9, 2022

Summer Training

Warmup as Needed

Main Set

15 Minute Kick @ 16:00

*moderate fly or free kick w/ board, build last :30 of every 3:00

10 X 25 @ 1:00 underwater

4 X 100 IM Kick @ 2:00 1st 50 no board, 2nd 50 w/ board

4 X 50 swim @ 90 uh2o to 15M BOTH ways

1 X 200 Kick FAST your choice @ 4:00

1 X 100 Loosen @ 2:00

Notes: Nice 45 minute progressions that will hit the legs from every angle.

Monday, August 8, 2022

Summer Training

Warmup as Needed

Main Set

30 X 75 @ 90

6 Kick 1st 25 FAST - 2nd 50 Swim Recover

4 FREE - hold :45-50ish

6 1st 25 IMO no FR FAST - 2nd 50 Swim Recover

4 FREE - hold :45-50ish

6 Rotate 1st -2nd - 3rd 25's FAST w/ FINS & Paddles

4 FREE w/ FINS & Paddles - hold :40-45

Notes: 45 minute progression which gives you some strong swims with some active recovery and rest to keep the effort realistic.

Friday, August 5, 2022

Summer Training

Warmup as Needed

Main Set

6 X 50 K/S, S/K @ 50

300 @ 4:30

12 X 25 IMO @ 30

300 @ 4:15

6 X 50 K/S, S/K @ 50

300 @ 4:00

12 X 25 IMO @ 30

300 @ 3:45

6 X 50 S/K, K/S @ 50

300 @ --

Notes: Nice long swim to end the week. The 300's are the backbone to the workout today, it is a longer repetition, but doable. You get to mix in some shorter repeats to keep it interesting and touch the legs and strokes.

Thursday, August 4, 2022

Summer Training

Warmup as needed

Main Set

36 High Velocity Swims @ 70

6 Board Kick to far flags

6 full 25's underwater

12 rotate Swim

* Wall to far flags

*MP to MP w/ superman kick start

*MP to wall w/ superman kick start

6 full 25's w/ fins

6 full 25/s from dive.

Notes: high velocity day, hit those highest speeds and highest tempo's.

Wednesday, August 3, 2022

Wednesday, August, 2022

Summer Training

Warmup as needed

Main Set

2 X [200 + 2 X 75 + 200] @ 2:30-1:30-3:30

2 X [200 + 2 X 75 + 150] @ 2:30-1:30-3:00

2 X [200 + 2 X 75 + 100] @ 2:30-1:30-2:30

2 X [200 + 2 X 75 + 100] @ 2:30-1:30-2

*200 is smooth and strong FR, 75's are Kick on Odd Rd's, FL-BK-BR, BK-BR-FR on Even Rd's, last swim is FASTER, how much faster is up to you, but put it in a higher gear.

Notes: You will get a decent amount of 200's, but it should be doable, the rest is there for you to keep up the quality and good habits, and find a bigger gear at the right time.

Tuesday, August 2, 2022

Summer Training

Warmup as Needed

Main Set

18 Minute Kick @ 20:00

*board Kick, alt. 50 FR, 50 FL, keep it moving at talking pace

8 X 50 Kick @ 1:30 FAST choice of board or no board

8 X 25 @ 1:30 under water, full 25's FAST and deep

Notes: start off with a low aerobic Kick, then finish with some strong 50's and underwater 25's.

Monday, August 1, 2022

Summer Training

Warmup as Needed

Main Set

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :15R Pull

12 X 75 @ 1:15 (Indy IM Kick 1st 25)

12 X 50 @ 60 strong (within :03 of P200)

Notes: moderate build, starting off with a nice slow pull, move through the strokes with some moderate effort on the 75's, and then finish with some strong 50's.