Calvin College Summer Workouts: March 2023

Thursday, March 30, 2023

Spring Training Block

Warmup as needed

Main Set

24 X HVO's @ 70

6 Board Kick BLAST to far flags

6 uh2o w/ fins full 25

6 BLAST Swim to Far flags

6 BLAST w/ FINS and Paddles

Distance Option

4 X [25 + 50 + 75 + 50 + 25] @ 70

F-E-F-E-F

E-F-E-F-E

E-F-F-F-E

F-F-E-F-F

Notes: Be FAST Today

Wednesday, March 29, 2023

Spring Training Block

Warmup as you wish

Main Set

2-3 X's

6 X 25 @ 30-40 8 stroke drill

4 X 50 @ 50 6 kicks off both walls

2 X 75 @ 1:20 6 kick + lowest stroke count

4 X 50 @ 50 3-2-1-1/0 breath per 50

6 X 25 IMO, no FR @ 30-40

Notes: slow quiet swim today, but with specific instructions to make sure we don't get sloppy. Stroke length, streamlines/kicking/uh2o lines, a little hypoxic work, and a touch of stroke. All sendoff's are just suggestions, keep it slow, long, quiet, pretty..........,

Tuesday, March 28, 2023

Spring Training Block

Warmup as Needed

Main Set

12 X 25 @ 45 uh2o streamline kicking (4 ft. below the hole way - stay parallel to bottom)

8 X 75 Board Kick @ 1:15 Best Avg.

12 X 25 @ 45 FAST Swim 1st 15M uh2o every time, choice of equipment.

Notes: Simple Kick progression, 1st part is just getting good reps of under water kicking. Part 2 is with a board and just go, feel free to adjust interval, and part 3 is going from underwater kicking and transitioning to swimming.

Monday, March 27, 2023

Spring Training Block

Warmup as needed

Main Set

[5 X 25 @ 30] @ 5

[6 X 25 @ 30] @ 5

[7 X 25 @ 30] @ 5

[8 X 25 @ 30] @ 5

[9 X 25 @ 30] @ 5

10 X 25 @ 30

Notes: Nice Fast-EZ Set for a Monday. All the reps are short, so you should be able to keep the speed up, the rest gets taken away as you increase the number of 25's per round. Hold Your Fastest Speed throughout!

Thursday, March 23, 2023

Spring Training Block

Warmup as you wish

Main Set

20 X HVO @ 1:30

5 X 50 Board Kick - BLAST to far flags

5 X 25 uh2o FAST

5 X 25 Swim

5 X 25 Swim w/ Fins

Notes: BE FAST TODAY

Wednesday, March 22, 2023

Spring Training

Warmup as you wish

Main Set

5 X 50 Side Kick @ 1:00

4 X 75 Swim FR @ 1:15 ride your sides

8 X 25 @ 45 sculling sequence

4 X 75 Swim FR @ 1:15 lowest stroke count (high elbows)

8 X 25 @ 45 choice of strokes, drills, equipment

4 X 100 FR @ 1:15 strong

Notes: 30 minutes, mixed bag kind of workout, as we work through some simple body position kicking, some sculling, some slow swimming, strokes/equipment, and then a short 5 minute "finisher" at the end.