Calvin College Summer Workouts: March 2024

Thursday, March 28, 2024

Spring Training Block

Warmup as you wish

Main Set

6 X 25 @ 50 uh2o kicking

3 X 50 @ 1:20 strong, uh2o to 15M both ways

6 X 25 @ 50 superman kick w/ snorkel

3 X 50 @ 1:20 FR w/ over kick (6 beat kick)

6 X 25 @ 50 double pullouts for distance

3 X 50 @ 1:20 BR one or two pull 50's

6 X 25 @ 50 kick FAST any style you wish

3 X 50 @ 1:20 FAST any stroke you want

Notes: working the legs into the strokes, sendoff's shouldn't be scary, execute the skills and streamlines, a little exclamation point on the last round to put it all together.

Tuesday, March 26, 2024

Spring Training Block

Warmup as you wish

Main Set

8 X 25 @ 30 long strokes, few strokes

3 X 100 Kick @ 2:00

8 X 50 @ 50 long strokes, few strokes

3 X 100 Kick @ 1:50

6 X 75 @ 1:10 long strokes, few strokes

3 X 100 Kick @ 1:40

4 X 100 @ 1:30 long strokes, few strokes

3 X 100 Kick @ 1:30

8 X 25 @ 45 long strokes, few strokes

Notes: The 3 X 100's Kick are the backbone of the set and what will create the challenge. The kick is just board kick, no fins and bring it down with the sendoff. The challenge will be to hold the stroke count as that effort builds and the reps get slightly longer. Make sure you use the last 8 25's to re-group and get back down to your lowest count if you weren't able to hold it.