Calvin College Summer Workouts: July 2023

Monday, July 31, 2023

Tuesday, August 1, 2023

Summer Training

Warmup

500 Kick every 5th

400 Kick every 4th (no board)

300 Kick every 3rd)

200 Kick every other (no board)

100 Kick

Main Set

600 Kick + 300 Swim

500 Kick + 250 Swim

400 Kick + 200 Swim

300 Kick + 150 Swim

200 Kick + 100 Swim

100 Kick + 50 Swim

All on :15R

Notes: Keep it steady today and feel free to make the kick your own, add-subtract board, mix up the kick pattern, just keep it steady and strong throughout, don't burn any matches.

Monday, July 31, 2023

Summer Training

Warmup

2 X 150 + 3 X 50 + 6 X 25 @ 2:30-50-35 getting longer

12 X 25 FR skills (superman to side kick; side-stack-send; 8 stroke drill)

12 X 75 @ 1:20

4 Kick 1st 25 - 4 Indy IM - 4 Fast 1st 25-50-last 50-25

Main Set

4 X 100 + 300 EZ @ 1:15-5

8 X 75 + 8 X 50 EZ @ 1:00

4 X 100 + 300 EZ @ 1:15-5

Notes: 4 minutes - 8 minutes - 4 minutes FAST followed by the same amount of time active recovery. Get a good start to the week!

Friday, July 28, 2023

Summer Training

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 Faster 1st 25-25, last 25

Main Set

4 X's [125 + 100 + 75 + 50] @ 90-80-70-60

Rd. 1 = Strong 125-100-75, 50 EZ

Rd. 2 = F-E-F-E

Rd 3 = E-F-E-F

Rd. 4 - F-E-E-F

Note: one of my favorite patterns, control your speeds, at times you will have to find a way to swim EZ, yet still make sendoff, great thinking set and test of controlling your efforts.

Thursday, July 27, 2023

Summer Training

Warmup

8 X 150 @ 2:30

2 EZ - 2 Kick 1st 100 - 2 FL-BK-BR; BK-BR-FR - 2 Fast 1st 75; last 75

Main Set

24 X High Velocity Swims @ 70

Rotate through these 3:

#1 - BLAST Board Kick to far flags

#2 - BLAST Swim to far Flags

#3 - BLAST Swim w/ FIN full 25

Notes: Hitting our highest speeds again today, instead of doing sever repeats the same way, today we are rotating through the three which will give you different feels and some change throughout the the pattern.

Wednesday, July 26, 2023

Summer Training

Warmup

4 X 75 + 6 X 50 + 8 X 25 @ 1:15-50-30 get longer as you go

12 X 75 Pull @ 1:05 fewest strokes possible, quiet

Main Set

4 X 200 @ 2:45 - strong (80%)

4 X 150 @ 2:15 - stronger (90%)

4 X 100 @ 1:45 FAST (100%)

Notes: Descending Effort, work through your gears and your timing so you can finish with your best. If you swim the longer events, you can adjust the sendoff and make it less rest(2:45-2:00-1:20), if you are a 50-200 event person or stroke/IM keep the sendoff's as is so you can keep the average low.

Tuesday, July 25, 2023

Summer Training

Warmup

300 Loosen @ 5:00

6 X 100 K/S @ 1:50 Odd - board Kick; Even - 25 side, 25 back

12 X 25 @ 35-45 walls and streamlins

3 plunge for distance with horizontal surface touch

3 plunge for :02 + 3 kicks + plunge with horizontal surface touch

3 plunge for :02 + double arm pull + head 1st plunge with horizontal surface touch

3 plunge for :02 + kick to surface staying horizontal to surface

Main Set

20 X 50 Board Kick @ 1:00

1 FAST - 4 EZ

2 FAST - 3 EZ

3 FAST - 2 EZ

4 FAST - 1 EZ

20 X 25 uh2o @ 1:00

5 distance per kick (fewest kicks)

5 streamline underwater BR kick

5 w/ fins FAST

5 w/ FAST w/ breakout and swim at 15M

Notes: good skills during the warmup followed by 40 minutes of great kicking work.

Monday, July 24, 2023

Summer Training

Warmup

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

8 X 25 @ 45 sculling sequence

12 X 25 @ 35-45 FR drills

#1 - superman to side kick, #2 - side-stack-send, #3 - 8 stroke drill

12 X 25 @ 30 Variable Sprint, middle 4 kick

Main Set

4 X 25 + 100 EZ @ 30-2:00

3 X 75 + 150 EZ @ 1:00-3:00

3 X 75 or 100 + 200 EZ @ 1:20-4:00

4 X 75 or 100 + 300 EZ @ 1:15-5:00

Notes: this is a 2-3-4-5 minute FAST; 2-3-4-5 minute EZ pattern. on the last two rounds you have an option to go 75's or 100's, The 75's would be for stroke or kick if you choose to do so. Otherwise, stick to FR and put the hammer down.

Friday, July 21, 2023

Summer Training

Warmup

3 X 100 EZ + 3 X 200 Pull + 3 X 100 IM @ 1:40-3-1:40

12 X 25 @ 35-45 drills and skills (choice of drill, stroke, equipment)

12 X 25 turn sequence @ 35-45

3 wall to far flags with spin under flags (practice "diving into turn")

3 10 kicks on wall + flip/spin + strong 45 degree plunge for distance and depth

3 from mid pool + flip/spin + strong 45 degree plunge for distance and depth

3 from mid pool + flip/spin + :02 plunge (depth) + kick way to horizontal surface touch

Main Set

8 X 75 Indy IM @ 1:15

6 X 50 @ 50 choice of stroke or kick

8 X 125 Indy IM @ 2:00

6 X 50 @ 50 choice of stroke or kick

8 X 75 Indy IM @ 1:15

Notes: Indy IM = #1 FL-BK-BR or FL-BK-BR-FR-FL, then #2 is FR-FL-BK or BK-BR-FR-FL-BK and you keep picking up where you leave off as if you were swimming continuous 100 IM's. General Conditioning set with emphasis on change and you change strokes often. Warmup also has an opportunity to work some skills and turns.

Thursday, July 20, 2023

Summer Training

Warmup

15 X 100 @ 1:40

3 EZ, 3 K/S (board), 3 FRIM,FRIM,IM, 3K/S (side-back), 3 Fast 1st 25-50-last 25

Main Set

24 X High Velocity Swims @ 70

6 uh2o Kicks to far flags, staying parallel to surface the whole way

6 swim wall to far flags

6 MP to wall back through break out

6 full 25's w/ Fins and Paddles

Wednesday, July 19, 2023

Summer Training

Warmup

300 EZ + 200 Kick + 100 IM @ :30R

4 X 225 Pull @ 3:00 (:15R) slow, quiet, fewest strokes

Main Set

12 X 75 @ 1:05 Strong (80%)

8 X 75 @ 1:10 FAST (90%)

4 X 75 @ 1:15 Bring It (100%)

Notes: How much control do you have in your gears? The better your fitness, the more control you have, A perfect set will see some control so you bring down your times and finish with your best.

Tuesday, July 18, 2023

Summer Training

Warmup

300 EZ @ 5:00

12 X 50 alt. K/S, S/K @ 50 board kick

12 X 75 @ 1:15 w/ fins + paddles

*25 superman kick (use paddles as kick board) + 25 FL Kick on BK + 25 FR w/ 6 beat kick

Main Set

2 X 25 + 4 X 100 + 2 X 25 @ 45-1:30(45)-45

2 X 25 + 3 X 100 + 2 X 25 @ 45-1:30(45)-45

2 X 25 + 2 X 100 + 2 X 25 @ 45-1:30(45)-45

2 X 25 + 100 + 2 X 25 @ 45-1:30(45)-45

*25's are no board fast underwater (maximize distance underwater)

*100's are board kick holding strong avg.

Notes: Main Set will give you a good mix of uh2o and board kick. Most of the 25's are set up well to have enough rest to maximize streamline and underwater speed. The 25 after the 100 will give you a short lung buster. Try to make it, don't give up on it.

Monday, July 17, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30 getting longer and prettier

8 X 25 sculling pattern @ 45

12 X 25 @ 35-45 streamlines, walls, body position

3 - plunge for distance with horizontal surface touch

3 - plunge for :02 + 3 Kicks + plunge with horizontal surface touch

3 - Plunge for :02 + double arm pull + head first plunge with horizontal surface touch

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

12 X 25 @ 35 variable sprints

*middle 4 kick

Main Set

3 X 100 @ 2:00 FAST

6 X 50 @ 1:00 Odd - FAST; Even - EZ

4 X 75 @ 1:30 FAST

12 X 25 @ 25 2 FAST - 2 EZ

6 X 50 @ 1:00 FAST

300 EZ @ 5:00

100 FAST!!

Notes: Good Challenge to start the week! The recovery is a mix of strict rest with active recovery. You should be able to mix in stroke or kick as needed. It also sets up for a nice exclamation point to finish!

Friday, July 14, 2023

Summer Training

Warmup

3 X 100 EZ + 200 Kick + 4 X 25 IM @ 1:40-4-30

12 X 25 @ 35-45 choice of strokes, drills, equipment

Main Set

16 X 25 @ 30 100IMO

4 X 100 @ 1:30 25FL-75BK

16 X 25 @ 30 200IMO

4 X 100 @ 1:30 50BK-50BR

16 X 25 @ 30 400IMO

4 X 100 @ 1:30 25BR-75FR

4 X 100 IM @ 1:45 D1-4

Notes: a good general conditioning/IM pattern to finish out the work week. A lot of stroke in small doses to keep up the good habits. Feel free to adjust the sendoff's, but keep the rest to roughly :15R. A short little exclamation point to finish out the day

Thursday, July 13, 2023

Summer Training

Warmup

18 X 100 @ 1:40

3 EZ, 3 K/S w/ board, 3 FRIM, 3 K/S no board, 6 Odd - Fast 1st 25-50-75; Even - no breath last 25

Main Set

24 X HVO @ 70

8 X 25 Board kick w/ FINS

8 X 25 Swim w/ FINS

8 X 25 Swim w/ FINS & PADDLES

Notes: simple pattern to follow, be FAST, hit your highest velocities.

Wednesday, July 12, 2023

Summer Training

Warmup

2 X 150 + 3 X 50 + 4 X 25 @ 2:30-50-30

*loosen up and get longer

12 X 25 @ 35-45 FR habits

rotate - superman - side kick; side-stack-send; 8 stroke drill

Main Set

4 X 225 Pull @ 3:15 slow and quiet

6 X 150 @ 2:10 strong (80%)

6 X 100 @ 1:30 faster (90%)

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

300 EZ

300 Kick

12 X 25 back to FR habits from warmup

Notes: Descending effort/Rainbow Set/Working your gears, whatever you want to call it, manage it well and get to the end with your best before you close it out with some slow quiet swimming and practicing good movement patterns.

Tuesday, July 11, 2023

Summer Training

Warmup

4 X 75 + 4 X 25 @ 1:15-30 EZ, get longer

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

12 X 25 @ 35-45

3 plunge

3 plunge + 3 Kicks + plunge to surface touch

3 Plunge + double arm pull + head first plunge to surface touch

3 plunge + kick to surface + single pull + side kick holding line

Main Set

6 X 50 Kick no Board @ 50 Flutter on Side-Back

300 Board Kick @ 5:00

6 X 50 Kick no Board @ 50 BK-FL all on BK

400 Board Kick @ 6:00

6 X 50 Kick no Board @ 50 BR 1pull-2kick

500 Board Kick @ 7:00(8)

6 X 50 Kick no Board @ 50 BK-FL all on BK

400 Board Kick @ 6:00

6 X 50 Kick no Board @ 50 Flutter on Side-Back

300 Board Kick @ ---

Notes: leg day!

Monday, July 10, 2023

Summer Training

Warmup

6 X 50 EZ + 3 X 100 Pull + 12 X 25 Kick (2 Board - 2 no board) @ 50-1:40-35

8 X 25 @ 45 sculling sequence

16 X 25 @ 30-40 2 drill - 2 swim IMO

Main Set

3 X [25 + 50 + 75] @ 1:00

3 X 100 EZ @ 1:40

2 X [25 + 50 + 75] @ 1:00

3 X 100 EZ @ 1:40

1 X [25 + 50 + 75] @ 1:00

3 X 100 EZ @ 1:40

Notes: Nice pattern to rip some short, fast repeats and then bring it up to the 75's to challenge yourself to how fast you can maintain the speed. On the 1st two rounds, where you get to go from a 75 into a 25, you will get a nice challenge.

Friday, July 7, 2023

Summer Training

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:10-40 reduce strokes

500 Board Kick at talking pace, loosen ankles, depth of kick

12 X 25 @ 35-45 drill, stroke, equipment of choice

Main Set

16 X 25 @ 30 4IMO

9 X 50 @ 50 FL-BK; BK-BR; BR-FR

4 X 100 IM Kick @ 1:45 (FL-BK no board; BR-FR w/ board)

16 X 50 @ 1:00 2IMO

4 X 100 IM Kick @ 1:45 (FL-BK no board; BR-FR w/ board)

9 X 50 @ 50 FL-BK; BK-BR; BR-FR

16 X 25 @ 30 4IMO

Notes: classic IM set, general conditioning, even if you do not race the IM, use it as a way to move through all the strokes, learning to move through the water differently. There should be no high's or low's, nice and steady throughout, the sendoff's should allow you to maintain some good habits.

Thursday, July 6, 2023

Summer Training

Warmup

600 EZ (100 Swim + 50 Kick)

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

12 X 25 @ 35-45

3 plunge

3 plunge + 3 kicks + plunge

3 Plunge + double pull + head first plunge

3 plunge + kick to surface staying horizontal to bottom

Main Set

5 X 100 Kick @ 1:45

10 X 50 Swim @ 60 kicking uh2o to 15M both ways

5 X 100 Kick @ 1:35

8 X 50 Swim @ 75 kicking uh2o to 15M both ways

5 X 100 Kick @ 1:25

6 X 50 Swim @ 90 kick uh2o to 15M boath ways

Notes: A good leg day.The 100's are board Kicking bringing the effort down as the rest decreases. Feel free to make the sendoff your own if you want to start faster or slower. the 50's are emphasizing the underwaters kicking to 15M both ways. You get some rest added as you go through the rounds to keep the quality and potentially add some speed.

Wednesday, July 5, 2023

Summer Training

Warmup

3 X 300 @ :30R EZ, Pull, Kick (board - side - back)

12 X 25 @ 35 Alt. superman-sidekick + side-stack-send

12 X 25 @ 40 F-E-F-EE-FF-EE-F-E-F

*E = 8 stroke Drill

Main Set

20 X 25 + 5 X 100 EZ @ 30-2:00

6 X 100 + 16 X 25 EZ @ 1:20-30

8 X 75 + 5 X 100 EZ @ 1:15-2:00

Notes: 10 minutes FAST - 10 EZ; 8 Fast - 8 EZ; 10 Fast - 10 EZ is the pattern for today. Start with short doable repeats with the 25's, crank it up to some solid 100's and then the repeats get a touch shorter as you close it out with the 75's. On the EZ, try to get as long and pretty as you can as soon as possible. You can probably do some stroke/kick on the 25's and 75's, but the set will work best if you stick with freestyle.