Calvin College Summer Workouts: May 2023

Wednesday, May 31, 2023

May 31, 2023

Summer Training

Warmup

300 Loosen @ 5:00

12 X 50 @ 50 alt. k/s, s/k w/ board

12 X 25 @ 40-45 underwater skills and streamlines

#1 - plunge for :02 + 3 Kicks + plunge for distance

#2 - Plunge for :02 + double arm pull down + plunge for distance

#3 - uh2o kicking the whole way, stay parallel to bottom

Main Set

12 X 50 @ 50 Board Kick

8 X uh2o kicking @ 45 D1-4, 5-8

8 X 75 @ 1:15 (25 side kick + 25 fl kick on back + 25 swim w/ 6 beat kick)

8 X uh2o kicking @ 45 D1-4, 5-8

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

Notes: Good leg day, main set is about 40 minutes if you need to modify it to make it longer or shorter. Should be a good test to work on all the leg skills, don't ignore the streamline muscles!

Tuesday, May 30, 2023

Summer Training

Warmup

2 X 150 + 2 X 100 + 8 X 25 @ 2:15-1:45-45

*get longer and prettier as you go

6 X 125 K/S @ :15R (25 side, 25 FL on BK, 25 Board, 50 Swim)

Main Set

3 X 25 + 25 EZ @ 20-1:30

4 X 25 + 50 EZ @ 25-2:10

5 X 25 + 75 EZ @ 30-2:30

6 X 25 + 100 EZ @ 35-3:30

5 X 25 + 75 EZ @ 30-2:30

4 X 25 + 50 EZ @ 25-2:10

3 X 25 + 25 EZ @ 20-1:30

Notes: Start off the summer with some High End Swimming set up so you can crush it with good habits and top speeds. The pattern allows you to do IM/stroke/Kick patterns, make it yours, just do it the right way.

Friday, May 26, 2023

Spring Training Block

Warmup as needed

Main Set

200 + 100 + 200 + 100 + 200 @ 2:30-1:30

150 + 75 + 150 + 75 + 150 @ 1:55-1:05

100 + 50 + 100 + 50 + 100 @ 1:15

50 + 25 + 50 + 25 + 50 @ 40

Notes: Good FR Endurance Set, maintain same effort throughout with maybe a little extra for the last 50-25's. Keep it strong throughout and hold a good avg.

Thursday, May 25, 2023

Spring Training Block

Warmup as you need

Main Set

30 X 75

10 @ 1:15 Kick 1st 25 (on side or fly/BR on Back), minimum strokes on last 50

8 @ 1:30 alt. FL-BK-BR; BK-BR-FR with good underwaters and streamlines

6 @ 60 Strong with good habits

4 @ 1:30 E-F-E-F Choice of Kick, Stroke, Equipment....

2 as 3 X 25 @ 30 @ 2:00 8 stroke drill

Notes: good pattern to give you some endurance, get you thinking about some good habits, and burn a few matches as we get closer to the Holiday weekend.

Tuesday, May 23, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X [3 X 100 Board Kick + 100 Swim EZ] @ 1:40(50)-2

Rd. 1 - all three strong and steady (80%)

Rd. 2 - D1-3 (80-90-100%)

Rd. 3 - BEST EFFORT (100%)

18 X 25 @ 40-50

6 uh2o - strong effort, working on Distance per kick and streamline position

6 - plunge for :02 off wall + 4-5 kicks + return to plunge for :02 and notice how much momentum you have or don't have.

6 - w/ fins - FAST

Notes: Start with some good board kick as you work through some gears with the legs, and then take on some underwater kicking. Please adjust sendoff so that you can do the sendoff the way it is intended.

Sunday, May 21, 2023

Monday, May 21, 2023

Spring Training Block

Warmup as Needed

Main Set

2 X [2 X 25 + 50 + 25 @ 40] @ 5:00

2 X [2 X 25 + 2 X 50 @ 40] @ 5:00

2 X [25 + 50 + 75 @ 40] @ 5:00

Notes: As simple as this progression looks, it will challenge you quickly. It is equal work to rest, so you will have at least 2:30 rest between each round of swims, so feel free to get some ez swimming in there or you can just use the time to rest, the way you prescribe your rest changes the feel a little. Otherwise, get it moving on the 25's and then carry the speed in to the longer swims.

Friday, May 19, 2023

Spring Training Block

Warmup as needed

Main Set

36 X 50 @ 50

6 IMO-FR

6 K/S, S/K

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

6 IMO-FR

6 K/S, S/K

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

Notes: 30 minutes of short repeats where you can work through all the strokes, a little kicking, and a few surges in speed should get you to the weekend in a good mood.

Thursday, May 18, 2023

Spring Training Blog

Warmup as you wish

Main Set

24 X HVO's @ 70

4 X :10 Board BLASTS

4 X 25 uh2o w/ FINS

8 X (odd - to far flags from dive/running dive; even - 12 1/2 build + 12 1/2 BLAST to wall)

4 X Flags to wall w/ FINS (no wall start from superman position)

4 X 25 w/ FINS and PADDLES

Notes: Thursday's are for hitting your highest speeds!

Wednesday, May 17, 2023

Spring Training Block

Warmup as Needed

Main Set

16 X 25 @ 45 drills and skills

8 sculling pattern (2 wrist; 2 high elbow; 2 bellybutton; 2 all 3)

4 6 superman + 6 side kick

4 choice of drill and stroke

16 X 25 @ 30 8 stroke drill

6 X 50 @ 50 (80%)

4 X 75 @ 1:15 (90%)

2 X 100 @ 1:30 (100%)

Notes: Middle of the week, start slow and quiet with some drills and skills and then take it to some distance per stroke, finish the workout working through your gears, finishing in your biggest gears.

Tuesday, May 16, 2023

Spring Training Block

Warmup as Needed

Main Set

15 Minute Kick @ 16:00

Rotate 50 side + 50 FL on BK + 50 Board (strong and steady)

12 X 25 uh2o @ 45-60 (FAST - good body position/streamline muscles)

15 Minute Board Kick

Rotate 25 BR - 50 FL - 75 Flutter (strong and steady)

Notes: Work the legs today and streamline muscles in the middle.

Monday, May 15, 2023

Spring Training Block

Warmup as you need

Main Set

4 X [5 X 25 + 125 EZ] @ 25-1:55

25's = FAST Stroke

3 X [3 X 50 + 100 EZ] @ 40-2:00

50's = FAST FR

2 X [7 X 25 + 100 EZ] @ 25-3:05

25's = Kick Board-uh2o-fly on back-Kick Board-uh2o-fly on back-Kick Board

Notes: Nice ez-fast pattern to start off the week, round one, hit your strokes, move into FR during the middle rounds and finish it off with the legs. Follow the pattern on the legs, which should challenge you.

Friday, May 12, 2023

Spring Training Block

Warmup as you wish

Main Set

3 X [100 + 2 X 75 + 3 X 50] @ 75-60-45 (last 50 @ 90)

*FREE

2 X [2 X 75 + 3 X 50] @ 75-60

*75's board kick, 50's 25 uh2o to side kick + 25 Fly kick on back

2 X [3 X 50 @ 50] @ 3:00

*stroke

Notes: Set up to hold some good efforts and speeds throughout. First round is all FR as you hold your best effort throughout, then move into some leg work, and finishes with your main strokes. Strong workout to finish the week.

Thursday, May 11, 2023

Spring Training Block

Warmup with 1500-2000 of slow swimming and plenty of skills and drills

Main Set

24 X 50 @ 70

All Even are 8 stroke drill w/ no air on 2nd 25

Odd's

3 BLAST from wall to far flags

3 BLAST from wall to ft. on far wall

3 BLAST 1st 37 1/2

3 build tempo ever 12 1/2 to BLAST last 12 1/2.

Notes: Thursday's are hitting your highest velocities, start short, then extend it to 37 1/2 and then cut it back to just nail the finish. Don't forget about the lungs and the stroke count on all the even's.

Wednesday, May 10, 2023

Monday, May 10, 2023

Spring Training Block

Warmup as Needed

Main Set

12 X 25 @ 40 drills/skills

6 X 100 @ 1:30 smooth-lowest stroke count

5 X 75 @ 1:00 start moving (80%)

4 X 50 @ 45 pick it up again (90%)

4 X 25 @ 30 FAST!!! (100%)

Notes: start off with your favorite connection drills, and then start taking that stroke into your bigger gears.

Tuesday, May 9, 2023

Spring Training Block

Warmup the legs

Main Set

5 Minute Kick @ 6:00 (steady, talking pace)

8 X 25 uh2o Kicking @ 45 streamline

5 Minute Kick @ 6:00 (30 FAST - 3 EZ)

8 X 25 uh2o Kicking @ 45

5 Minute Kick @ 6:00 (20-30-40-50-60 FAST)

8 X 25 uh2o Kicking @ 45

5 Minute Kick @ 6:00 (30 vert. board - 30 normal board, strong throughout)

8 X 25 Swim w/ uh2o to 15M @ 45

Notes: good work with the legs today at the surface and underwater!

Monday, May 8, 2023

Spring Training Block

Warmup as you wish

Main Set

12 X 75 @ 1:10

8 X 100 Kick @ 1:45

4 X 125 @ 1:45

2 X 150 Kick @ 2:30

1 X 200 @ ---

Notes: Keep the HR down, keep the strokes long, and enjoy a slow, quiet day. Keep it in Zone 2 which is a talking pace. If you want to add more adjust the pattern to 16-10-8-4-2, but the strategy stays the same, slow, quiet swimming with long strokes.

Friday, May 5, 2023

Spring Training Block

Warmup as you wish

Main Set

5 X 100 @ 1:30

5 X 75 @ 1:30

5 X 50 @ 1:30

5 X 25 @ 1:30

Notes: A cinco de mayo kind of day, hold your best, a lot of ways to make this your own set, make it kick, stroke, IM, or use any equipment, just hold your best effort for 30 minutes on a Friday

Thursday, May 4, 2023

Spring Training Block

Warmup as Needed

Main Set

24 X High Velocity Swim's @ 70

Rotate through this pattern, do as 50s:

#1 - BLAST from wall to far flags (go from a block if you want)

#2 - use 1st 12 1/2 to build to full speed, then BLAST from MP to MP, then EZ last 12 1/2

#3 - BLAST full 25 no breath + turn to :03 plunge, then EZ to wall

#4 - 8 stroke drill both ways

Notes: hit your highest speeds today, with a little lung busters

Wednesday, May 3, 2023

Spring Training Block

Warmup as Needed

Main Set

18 X 25 @ 40 Skills and Drills

6 Freestyle - alt. superman-side kick; side-stack-send

6 mixed strokes and drills

6 - 2 Plunge; 2 plunge for :02 + kick for 3 + Plunge; 2 plunge for :02 + kick to surface + 3 strokes to side plunge

12 X 100 @ 1:40

6 @ 80%

4 @ 90%

2 @ 100%

Notes: work through some skills during the front end of the session, and then finish with some gear work. Control your energy output and timing, work through your 3 gears.

Tuesday, May 2, 2023

Spring Training Block

Warmup as Needed

Main Set

2 X [4 X 50 Board Kick @ 45] @ 4:00

12 X 25 @ 40 rotate side kick-back kick - uh2o kick

2 X [2 X 100 Board Kick @ 1:30] @ 4:00

12 X 25 @ 40 alt. Back Kick - uh2o kick

2 X 200 Board Kick @ 4:00

4 X 25 @ 45 uh2o kick All Out

Notes: all board kick should be done with hard work, best effort, good sustained effort, the 25's are kicking with no board, with some of it underwater. Finish with a bang with 4 really good FAST underwater 25's.

Monday, May 1, 2023

Spring Training Schedule

Warmup as you wish

Main Set

12 X 50 @ 1:05 holding best avg.

12 X 50 @ 55 Fast-EZ

12 X 50 @ 45 F-E-F-E-F-F-E-E-F-F-F-E

Notes: Start the set with some strong 50's, holding your best, all rest is rest on the wall, then transition into a F-E pattern with active recovery. Nice little test on a Monday.