Calvin College Summer Workouts: April 2023

Thursday, April 27, 2023

Spring Training Block

Warm up as needed to be FAST

Main Set

24 X High Velocity Swims @ 70

6 Board Kick to :10 seconds

6 uh2o 25's w/ FINS

6 mid-pool to mid-pool (feel free to start from wall to build to MP)

6 full 25's w/ FINS and Paddles

Notes: Put yourself at your highest velocities in short doses.

Wednesday, April 26, 2023

Spring Training Block

Warmup as Needed

Main Set

24 X 25 @ 40

6 FR drills - superman-sidekick; side-stack-send

4 BK drills - early catch; finish w/ shoulder mobility

4 BR drills - alt. BR/FL kick; 1 pull-2 kick

4 FL drills - 4-5 kicks to chin; 4-5 kicks to full stroke

6 F-E-F-E-F-E

12 X 75 @ 1:15

4 D1-4

4 50 80% 25 90%

4 50 90% 25 100%

Notes: rotate through some stroke patterns for the first half and then work through some gears on the second half of the workout.

Tuesday, April 25, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X 100 Board Kick @ 2:00 D1-3

4 X 25 @ 45 uh2o Kicking

3 X 100 Board Kick @ 2:00 F-E-F

4 X 25 @ 45 uh2o Kicking

3 X 100 Swim @ 1:10-15 Strong

6 X 25 Swim @ 40 E-F-E-F-E-F

Notes: Good amount of legs to begin with, then take it into a short best avg. swim and finish it with some exclamation points with the 25's.

Monday, April 24, 2023

Spring Training Block

Warmup as needed

Main Set

4 X [2 X 25 + 50 EZ + 50 + 50 EZ + 2 X 25] @ 40-50-60-70-80

Notes: Monday Fast-EZ pattern that should allow you to keep the speed and quality at the high end. Both the 25's are on the 40 and both the 25's at the end are on the 80. Feel free to mix in kick or stroke to make it fit your event list.

Thursday, April 20, 2023

Spring Training Block

Warmup as Needed

Main Set

24 X 50 @ 70

#1 - Dive - BLAST to far flags

#2 - Build to MP + BLAST MP to Wall back to 15M + EZ

#3 - Build each 12 1/2 to Full Go on last 12 1/2 no breath

#4 - 25 EZ + 25 8 stroke drill

Notes: Nice progression, keep it FAST!

Wednesday, April 19, 2023

Spring Training Block

Warmup as Needed

Main Set

16 X 25 @ 40-45 strokes/progressions/skills

4 sculling pattern (wrist-elbow-bellybutton-all 3)

4 partner push + swim

8 FR - Odd 6 superman + 6 sidekick; Even Side-Stack-Send

12 X 75 or 100's @ 1:15 (4-80%; 4-90%; 4-100%)

Control your gears, work on your timing, finish with your best

Notes: 15 minutes of skills + 15 minutes of gears; the 1st 15 minutes is a good reminder of some important skills and then take those skills to the 2nd 15 minutes which is a short descending effort moving through your gears, choose 75's or 100's depending on what will work best for you.

Tuesday, April 18, 2023

Spring Training Block

Warmup as Needed

Main Set

6 Minute Board Kick

3 X [40 FAST-20EZ-20 FAST-40 EZ]

4 X 25 uh2o @ 1:00

6 Minute Board Kick

20-30-40-50-60 FAST (the rest of each minute is EZ, and last full minute is EZ)

4 X 25 uh2o @ 1:00

10 X 50 @ 1:00

Odd - plunge for 2 + 3 kicks to side kick both ways

Even - 25 8 stroke drill + 25 uh2o to 15M + w/ good breakout and speed to wall

Notes: 1st 20 minutes are some timed board kick and some underwater 25's, then finish with some 50's working on some kick skills off the wall.

Monday, April 17, 2023

Spring Training Block

Warmup as Needed

Main Set

12 X [2 X 50 FAST + 50 EZ] @ 40-1:20

3 Rd's FR

3 Rd's Kick

3 Rd's stroke

3 Rd's Equipment

Notes: Nice 32 minute test today, getting a chance to put together some fast 50's and good movement patterns. Equal Work to Rest Ratio, FAST-EZ is the best way to start any week!

Friday, April 14, 2023

Friday, April 13, 2023

Spring Training Block

Warmup as needed

Main Set

2 X's:

3 X 25 + 3 X 75 @ 40-1:10

3 X 25 + 2 X 125 @ 40-2:00

3 X 25 + 225 @ 40-3:00

Notes: 25's are 8 stroke drill or fewest strokes, the 75-225's are trying to maintain the lowest stroke count throughout the swim. You always get to reset with the 25's then try to maintain the efficiency.

Thursday, April 13, 2023

Spring Training Block

Warmup as Needed

Main Set

24 X HVO @ 70

6 wall to far flags

6 MP to wall back through 5 strokes

6 uh2o 25's w/ FINS

6 full 25's w/ FINS and PADS

Notes: Be Fast today!

Wednesday, April 12, 2023

Spring Training Block

Warmup as Needed

Main Set

8 X 25 @ 45 sculling progression

6 X 50 @ 50 D1-3, 4-6, start w/ 8 stroke ct. and add fewest strokes

8 X 25 @ 45

2 plunge for distance, 2 plunge for 2 + kick for 3 + plunge, 2 kick to surface to side plunge, 2 full 25's

4 X 50 @ 1:15 uh2o to 15M both ways

8 X 25 @ 45 from MP

Odd - turn to Plunge for distance; Even - turn to plunge for 2 + kick for 3 + plunge

6 X 50 @ 50 FAST w/ good habits

Notes: lots of skills, finish with 300 yards of really good stuff.

Tuesday, April 11, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X 100 @ 1:40 Board Kick

6 X 25 @ 50 uh2o Kick

6 X 50 @ 50 Board Kick

4 X 75 @ 1:15 Side Kick - Fly on BK - FR w/ overkick (6 bt.)

3 X 100 @ 1:40 Board Kick

6 X 25 @ 50 uh2o Kick

Notes: A lot of legs today, use the 100's and 50's Board Kick to work hard and hold a solid avg. Between the Board Kick's, you can work on your underwater kicking/streamline muscles and your lines.

Monday, April 10, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X 50 + 2 X 50 EZ @ 40-1:00

3 X 50 + 100 EZ @ 45-2:15

3 X 50 + 2 X 50 EZ @ 50-1:15

3 X 50 + 100 EZ @ 45-2:15

3 X 50 + 2 X 50 EZ @ 40-1:00

Notes: A good Fast-EZ pattern for a Monday, take some freedom to make the 50's kick, stroke, or use equipment to make the set yours and fit your event list.

Thursday, April 6, 2023

Spring Training Block

Warmup as needed

Main Set

24 X HVO @ 70

6 BLAST KICK (Board or uh2o)

6 Flags to Wall (no wall start)

6 Wall to Far Flags

6 FINS & PADDLES full 25's

Notes: BE FAST TODAY!

Wednesday, April 5, 2023

Spring Training Block

Warmup as Needed

Main Set

6 X 50 @ 50 FR

4 X 75 Indy IM @ 1:15

4 X 50 Kick @ 1:15 D1-4

4 X 100 @ 1:15 FR

2 X 150 FL-BK-BR, BK-BR-FR @ 2:30

2 X 100 Kick FAST @ 2:30 Your choice of Kick

Notes: Mixed Bag, 30 minute, general conditioning, a little bit for everyone, feel free to turn the IM into Strokes.

Monday, April 3, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X [6 X 25 + 100 EZ] @ 25-2:30

2 X [3 X 50 + 100 EZ] @ 50-2:30

1 X [2 X 75 + 100 EZ] @ 1:15-2:30

Notes: 30 minute FAST-EZ set for a Monday. Great Pattern to make your own, Do it all FR, Kick, stroke or IM pattern, make it your own and have fun!