Calvin College Summer Workouts: June 2023

Friday, June 30, 2023

Summer Training

Warmup

6 X 75 + 6 X 50 + 6 X 25 @ 1:10-50-30 reduce strokes

8 X 25 sculling pattern @ 45

Main Set

6 X 150 Pull @ 2:10 slow and quiet

6 X 100 @ 1:30 strong (80%)

6 X 75 @ 1:00-15 EZ Speed (90%)

6 X 50 @ 40-1:00 FAST (100%)

Notes: moving through your gears today so you can finish with your best, many coaches call this a rainbow set. Practice your control and your timing so you can finish the right way. There is some flexibility with sendoff's as somone who wants a 500+ feel should keep the sendoff's shorter, while someone who wants a 100-200 feel should use a little more rest.

Thursday, June 29, 2023

Summer Training

Warmup

5 X 100 @ 1:30 EZ

2 X 200 @ 2:45 Pull Quiet

4 X 75 @ 1:30 Kick (Board-Side-BK)

4 X 25 @ 30 IMO

8 X 25 @ 45 Variable Sprints (90%)

Main Set

24 High Velocity Swims @ 70-90

6 from flags to far wall (no wall start - superman start)

6 from flags to wall to MP+ (no wall start - superman start)

6 wall to far flags

6 full 25's w/ FINS and Paddles

Notes: standard Old School warmup, then get up to your highest speeds, the first 12 you are going from no wall starts, 1st 6 just straight away and 2nd 6 moving through a turn (straight in-straight out!), last 12 add the wall for some extra power.

Wednesday, June 28, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30 reducing strokes

12 X 25 @ 35-45 mixed strokes/drills, your choice

12 X 25 @ 35-45 from MP

3 spin + plunge to surface touch (horizontal)

3 spin + plunge + 3 kicks + plunge to surface touch (horizontal)

3 spin + plunge + double arm pull to head first plunge to surface touch (horizontal)

3 spin + kick to surface + 2-3 strokes holding line and momentum

Main Set

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :10R, choice of pull, fins, paddles, etc.

*keep it slow, pretty, and long

16 X 50 @ 60 80-90-100%-EZ

*choice of stroke, work through your gears.

Notes: a majority of the day is slow and quiet with a gear session to close things out as you work through your gears.

Tuesday, June 27, 2023

Summer Training

Warmup

3 X 100 @ 1:40 EZ

12 X 50 @ 50 K/S, S/K Board Kick

12 X 25 @ :45-60

3 Plunge for distance

3 Plunge for :02 + kick for 3 + plunge for distance to surface touch

3 plunge for :02 + double arm pull + head first plunge to surface touch

3 Plunge for :02 + kick to surface + single arm pull to side kick

Main Set

12 X 75 @ 1:10 w/ fins and paddles

*25 superman flutter kick; 25 fly kick on back; 25 FR w/ 6 beat kick

12 X 50 Board Kick @ 50 Best Avg.

12 X uh2o Kick @ 60-90 whatever you need, just be streamlined and fast

Notes: full leg day that will attack several skills.

Monday, June 26, 2023

Summer Training

Warmup

300 + 2 X 200 Pull + 3 X 100 Kick/Swim by 50 @ 5-3-1:40

12 X 25 @ 35

rotate scull - superman to side kick - 8 stroke drill

12 X 25 @ 35 variable spring

*middle 4 kick

Main Set

3 X [5 X 25 + 100 EZ] @ 25-2:25

3 X [2 X 25 + 50 + 25 + 100 EZ] @ 25-50-25-2:20

2 X [50 + 25 + 50 + 100 EZ] @ 50-30-50-2:20

75 + 50 + 100 EZ @ 60-60-2:00

100 + 100 EZ @ 1:30---

Notes: good amount of warmup, then 10 rounds of F-E, feel free to change up the stroke or add some kick to make it more suited for you.

Friday, June 23, 2023

Summer Training

Warmup

2 X 150 + 2 X 75 + 6 X 25 @ 2:30-1:15-30 getting longer and prettier

8 X 25 @ 45 sculling pattern

12 X 25 @ 35-45 from MP

4 flip/spin to 45 degree plunge

4 flip/spin to plunge for :02 + 3 kicks + return to plunge for distance and surface touch

4 flip/spin to plunge for :02 + kick to surface + 3 strokes

Main Set

6 X [2 X 75 + 100 + 2 X 50] @ 1:20-1:10-1:00

Rd. 1-2 = 75's are board kick, 100 is FR, 50's are kick on side/fl on back by 25

Rd. 3-4 = 75's are FL-BK-BR, 100 is FR, 50's are FL-BK/BR-FR

Rd. 5-6 = F-E-F-E-F; E-F-E-F-E

Notes: Nice 30 minute general conditioning pattern to follow. The 1st 2 rounds have a kick pattern (hold the lines without the board), the middle 2 rounds have a stroke pattern, and the last round has a F-E pattern to follow. The middle 100 will be a challenge, feel free to move the sendoff to 1:20 if needed, but the middle 100 is there to see how efficiently you can put some effort into the swim and maintain control of the set as a whole. Enjoy the challenge. Have a great weekend.

Thursday, June 22, 2023

Summer Training

Warmup

4 X 100 Swim @ 1:45 fewest strokes

3 X 100 Pull @ 1:30

200 Kick

4 X 25 Variable Sprint @ :30

Main Set

24 X HV Swims @ 70

8 X 25 Kick (2 superman Kick no breath to far flags; 2 uh2o to far flags - staying horizontal to bottom)

8 Flags to far wall - no wall start, start with legs and then add arms, getting up to full speed as soon as possible)

8 w/ FINS and paddles - full 25's

Notes: get some good reps at your highest velocities!

Wednesday, June 21, 2023

Summer Training

Warmup

15 X 50 @ 50

5 EZ - 10 Pull breathing 2 breaths per 50

12 X 25 @ 35

Skills and Drills - choice of drills, strokes, equipment

Main Set

20 X 25 @ 30 choice of stroke, smooth, long, good habits, streamlines

10 X 50 @ 45 FR a little stronger (80%)

4 X 75 @ 90 choice of stroke (90%)

3 X 100 @ 2:00 FAST (100%)

Notes: A good build/descend/rainbow set today. Start off with short repeats with great habits to set yourself up for the built, then start working a little on the 50's, after the 50's you can mix in strokes as needed to hit your event list.

Tuesday, June 20, 2023

Summer Training

Warmup

3 X 100 @ 1:40 EZ

12 X 50 Kick @ 50 Board Kick, alt. K/S, S/K

12 X 25 @ 40-50

#1 - plunge for distance

#2 - Plunge + 3 Kicks + plunge for distance until surface touch

#3 - Plunge + kick to surface + single stroke + side kick

#4 - Plunge + double arm pull + head first plunge for distance until surface touch

Main Set

12 X 25 Kick @ 30 Board Kick

6 X 50 @ 50 Board Kick

4 X 75 @ 1:45 Board Kick

3 X 100 @ 1:40 Board Kick

300 EZ @ 5:00

20 X 25 @ 40-60 whatever you need to do it well

5 underwater 25's

5 underwater w/ FINS

5 underwater to 15M + FAST swim

5 underwater to 15M + FAST swim w/ FINS

Notes: After warmup, just putting some work into the legs with a some good board kicking. The 25's and 50's are on short rest, gave you some extra time on the 75's to make sure you can make the step up and then shorten the rest again on the 100's to bring it home. Use the last 15-20 minutes to do some good underwater work.

Monday, June 19, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30 getting longer, reducing strokes

8 X 25 @ 45 sculling pattern

12 X 25 @ 40 skills and drills, choice of stroke and equip.

4 X 25 @ 30 variable sprints

Main Set

3 X [3 X 25 + 50 EZ] @ 30-90

3 X [25 + 50 + 50 EZ] @ 30-60-90

3 X [50 + 25 + 50 EZ] @ 60-30-90

4 X 100 @ 1:45 EZ, 80-90-100%

Notes: Strong start to start the week off, starting with doable repeats that will keep the speeds up and habits in tact.

Thursday, June 15, 2023

Friday, June 16, 2023

Summer Training

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO/FR, 3 FAST 1st 25

Main Set

3 X 150 + 4 X 125 + 3 X 100 @ 2:00

Descend effort down to some strong 100's with good habits

4 X [2 X 25 + 100 + 4 X 25 + 100] @ 25-1:40-30-1:30

*2 X 25 = Kick

*100 = IM

*4 X 25 = Stroke, no FR

*100 = FR D1-4

Notes: Some general conditioning, with some descending efforts, but stay within yourself, not going to all out today.

Thursday, June 15, 2023

Summer Training

Warmup

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

12 X 25 Kick @ 45

#1 - side Kick Flutter; #2 - superman - side kick; #3 - superman FL; #4 - FL underwater; #5-6 BR 1 pull - 2 kick

12 X 25 @ 45 FR

4 - 8 stroke drill FR

4 - choice of stroke

4 variable sprint (F-E, E-F, E, F)

Main Set

20 X 50 @ 2:00

#1 - 1st 25 FAST

#2 - 12 1/2 build, FAST MP back to 15M, EZ last 10

#3 - Build 2nd 25 to full speed last 12 1/2

#4 - Full 50

#5 - EZ (8 stroke drill on 2nd 25)

Notes: Fastest Speeds today, stretching it up to a few full 50's.

Wednesday, June 14, 2023

Summer Training

Warmup

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

8 X 25 Sculling Pattern @ 60 2 Wrist; 2 elbow; 2 bellybotton; 2 all 3

18 X 25 Kick @ 45

#1 - Side Kick Flutter; #2 - Superman Flutter #3 - Fly Kick on Back; #4 - uh2o; #5-6 BR on Back

Main Set

4 X 225 Pull @ 3:00 slow, quiet, pretty

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

Rd. 1 = 80%; Rd. 2 = 90%; Rd. 3 = 100%

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

80-90-100% within each round

Notes: work on your gears today during the main set.

Tuesday, June 13, 2023

Summer Training

Warmup

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

8 X 25 Sculling Pattern @ 60 2 Wrist; 2 elbow; 2 bellybotton; 2 all 3

18 X 25 Kick @ 45

#1-2 - Board Kick Flutter; #3 - Side Kick Flutter; #4 - Superman Flutter #5 - Fly Kick on Back; #6 - uh2o

Main Set

3 X 100 Board Kick @ 1:50

8 X 25 @ 30 8 stroke drill

3 X 100 Board Kick @ 1:40

8 X 25 @ 45 underwater to 15M

3 X 100 Board Kick @ 1:30

8 X 25 @ 60 underwater full 25

3 X 100 Board Kick @ 1:15-20-25 (fastest interval you can make)

100 EZ @ 3:00

12 X 25 or 50 @ 2:00

*25's are underwater as fast as possible, 50's either with board or max underwater, you choose

Notes: Descending 100's with board, with a mix of drill and underwater work mixed in.

Monday, June 12, 2023

Summer Training

Warmup and Free Drills

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

12 X 25 Kick @ 35-45

#1 - Board Kick Flutter; #2 - Side Kick Flutter; #3 - Fly Kick on Back

40 X 25 @ 45

6 - Skulling - 2 wrist; 2 elbow; 2 bellybutton

4 - 8 stroke Drill

6 - Superman to Side Kick

4 - 8 stroke Drill

6 - Side-Stack-Send

4 - 8 stroke Drill

2 X’s turn sequence - MP Turn; flip to 45 plunge; flip to plunge for 2, kick for 3, plunge to surface

4 - 8 stroke Drill

5 X [50 + 25 + 75 + 25 + 50] @ 40-50-60-50-40

E-E-F-E-E

E-F-E-F-E

F-E-F-E-F

E-F-F-F-E

F-F-E-F-F

F = Best you got maintaining good habits; E = long, quiet, pretty, shooting for 8 strokes or less per 25

Notes: Good start to the week, as you take about 40 minutes to work on some freestyle technique, then ramp it up for 20 minutes as you navigate the F-E pattern which should test your control.

2 X 100 + 2 X2 5

Friday, June 9, 2023

Summer Training

Warmup

2 X 150 + 4 X 50 + 4 X 25 @ 2:30-45-30 get longer

Main Set

2-4 X's through:

150 + 100 + 50 @ 1:50-1:20-60 FR

4 X 75 @ 1:30 stroke or Kick

6 X 50 D1-3,E-F-E @ 50

Notes: general conditioning, keep effort in check, keep it smooth, and effort should stay the same from start to finish with a little extra on the 50's, but it should be manageable.

Thursday, June 8, 2023

Summer Training

Warmup

200 Loosen @ 4:00

24 X 25 @ 40-50 drills/skills/sculling your choice

12 X 25 Variable Sprint @ 35

Main Set

24 X High Velocity Swims @ 70

8 Kick BLAST from wall to far flags or :10 seconds w/ board

8 full 25 underwater w/ fins

8 full 25 w/ fins swim choice of stroke

Notes: BE FAST, hit your highest speeds

Wednesday, June 7, 2023

Summer Training

Warmup

2 X 150 @ 2:30 Loosen

4 X [3 X 25 + 175] @ 40-2:30 Pull

*25's are sculling, 175 is slow, quiet swimming

Main Set

5 X 200 @ 3:00 smooth

10 X 100 @ 1:30 5 at 80%, 5 @ 90%

15 X 50 @ 1:00 4 100%, 1 EZ

Notes: main set is 45 minutes where you will build into your gears and finish with some FAST 50's. This can be done in any stroke you wish as well.

Tuesday, June 6, 2023

Summer Training

Warmup

3 X 100 @ 1:40 loosen

12 X 50 K/S, S/K @ 50 Board Kick

12 X 25 @ 40-50 uh2o kicking

4 plunge for distance

4 :02 plunge + 3 kick + plunge for distance

4 full 25's underwater

Main Set

5 Minute Kick @ 6:00

30 FAST - 30 Casual

5 Minute Kick @ 6:00

20-25-30-35-40 FAST - the rest of each minute casual

5 Minute Kick @ 6:00

60 FAST - 60 Casual

5 Minute Kick @ 6:00

15 FAST - 15 EZ - 15 FAST w/ Vert. Board - 15 EZ

5 X 100 @ 2:00 side kick - back kick - swim

12 X 25 @ 45 strong, underwater to 15M every time

Notes: Start of Kicking with a board, and then transitioning to some swim and then putting it all together.

Monday, June 5, 2023

Summer Training

Warmup

2 X 150 + 4 X 50 + 6 X 25 @ 2:15-45-30 stretching it out

24 X 25 @ 30-45

6 wall to far flags spinning under far flags working on speed of spin

6 kick on wall + spin + plunge for distance working on getting feet on wall and good push

6 Kick on wall + spin + :02 plunge + 3 kick + plunge for distance

6 mid - pool turns

Main Set

6 X [25 + 25 + 50 + 25 + 25 + 100 EZ] @ 25-50-25-2:30

Rd. 1-2 = stroke or Kick

Rd. 3-4 = FR

Rd. 5-6 = FR w/ FINS and PADS

Notes: Warmup with some work on turns and then knock out a Fast/EZ set to get you rolling into the week.

Friday, June 2, 2023

Summer Training

Warmup

15 X 100 @ 1:40

3 EZ, 3 K/S, 3 FRIM, 3 K/S, 3 Push 1st 25-50-last 25

Main Set

24 X High Velocity Swims @ 70

6 - wall to far flags

6 - flags to far wall (no wall start, from superman position)

6 - 12 1/2 build up to speed + 25-30 in/out of wall + 10 EZ

6 full 25's w/ fins

Notes: Hit your highest speeds to finish the week

Thursday, June 1, 2023

Summer Training

Warmup

3 X 100 + 6 X 25 @ 1:40-40 getting longer as we go

24 X 25 @ 30-45

8 sculling progression (wrist-elbow-bellybutton-all 3)

8 alt. superman-sidekick, side-stack-send

8 reverse IMO

Main Set

2 X [2 X 100 + 3 X 75 + 4 X50] @ 1:20-1:10-1:00

*slow quiet pulling, 50's are 3-2-1-0 Breaths

4 X [100 + 75 + 50 + 25] @ 1:10-1:00-50-1:30

100 = smooth; 75 = 80%; 50 = 90%; 25 = 100%

Notes: Building kind of a day. Start with a slow, quiet pull with some breath control. And then ramp it up with a building pattern that will test your gears and control. Feel free to adjust the sendoff's to make it suit your needs or stroke.