Calvin College Summer Workouts: April 2024

Tuesday, April 30, 2024

Spring Training Block

Warmup as you wish

Main Set

2 X [50 + 3 X 100 + 50] @ 45-1:40-45 Board Kick

4 X [3 X 25 @ 40] @ 3 uh2o kicking

2 X[50 + 3 X 100 + 50] @ 45-1:40-45 Board Kick

EZ 300 Swim

3 X 50 @ 2:00 max uh2o kicking to 15M

Notes: Some important detail to get a great training session. BLAST the 50's on the first and last Rd. like Biggest gear!!!, then best avg. on the 100's, shooting for lowest 3 of a kind that you can get. The middle rounds are all uh2o 25's in groups of 3. Swim it out and then BLAST out 3 really good 50's maximize the amount of time spend underwater

Thursday, April 25, 2024

Spring Training Block

Warmup as you wish:

Main Set

24 X HV Swims @ 1:10

1st 12: Odd - wall to far flags; Even - MP to wall (dolphin dive no wall start)

Last 12: Odd - Dive to far flags; Even - 8 stroke FR w/ no breath

Notes: start by alternating using a wall to gain propulsion vs no wall. Last 12 we bring in the dive and some lung control w/ some efficiency. Add time to the sendoff if you need it to keep your highest speeds. You can also challenge yourself by doing the Dive 25 on 30-40 and then going into the 8 stroke 25 with no air. This will get you more time to get out of the water, but will make it harder on the lungs.

Wednesday, April 24, 2024

Spring Training Block

Warmup as you wish

Main Set

6 X [3 X 75 + 2 X 25 + 125] @ 1:10-35-1:50

Rd. 1 & 2: Pull w/ snorkel - quiet, count strokes

Rd. 3-4: 75's = FL-BK-BR; 25's = Kick FL on BK; 125's = 50BR-75FR

Rd. 5-6: Desc. 75's 1-3; 25's fewest strokes; 125 FAST

Notes: general conditioning type of set, same pattern is the backbone of the progression. Start with some slow, quiet pulling, move into some stroke and kick, and then finish with some Gears.

Tuesday, April 23, 2024

Spring Training Block

Warmup as you need, especially the legs

Main Set

3 X 100 Board Kick @ 1:40 Best Avg.

50 EZ @ 2:00

6 X 25 uh2o kicking @ 50 Best Avg.

50 EZ @ 2:00

300 Board Kick @ 5:00 Aim to keep it close to your add up 100 time from above

50 EZ @ 2:00

6 X 25 swim uh2o to 15M @ 50 FAST

Notes: good test for the legs today.

Monday, April 22, 2024

Spring Training Block

Warmup as Needed

Main Set

3 X [3 X 75 D1-3 + 50 EZ + 75 FAST + 3 X 50 D1-3 + 25 EZ] @ 60

D1-3 = drop time, but keep times close, i.e. 45-44-43 and 30-29-28

75 FAST = best you have

Notes: 27 minute main set that will get you thinking and forcing you to be in control if you are going to do it the right way. Control your descend on the 75's and 50's, with the goal of dropping by :01 second each to get to your lowest number, the 50's will have the added challenge as you will be coming off your FAST 75. The middle 75 in the middle is your biggest effort.

Thursday, April 18, 2024

Spring Training Block

Warmup as you wish

Main Set

6 rounds of

Dive to Far Flags @ 1:10

Push to 3-4 touches @ 1:10

Flags to wall to 3-4 touches @ 1:10

50 - Odd Rd's = 25 + 3-4 touches; Even Rd's = 25 build + 25 FAST @ 2:30

Notes: High Velocity Day

Tuesday, April 16, 2024

Spring Training Block

Warmup as you wish

Main Set

10 X 100 @ 1:30-45 Board Kick strong and steady

100 swim out @ 3:00

12 X 25 uh2o kicking @ 50

100 swim out @ 3:00

4 X 50 @ 1:30 swim, uh2o to 15M both ways

Notes: legs today, start with a strong, steady 1000 with a board, then hit the underwaters, and then put it all together with the 50's

Monday, April 15, 2024

Spring Training Block

Warmup as you wish

Main Set

2-3 X's

3 X 25 + 50 EZ @ 40-2

4 X 25 + 50 EZ @ 30-2

5 X 25 + 50 EZ @ 25-1:55

6 X 25 + 50 EZ @ 20-2

100 EZ @ 3:00

Notes: Nice way to start the week, make sure you are warmed up, then knock out the 2:00 Fast - 2:00 EZ pattern. The 2:00's get a little more dense as you go, but you can do it. Hold on to your best avg. The short reps, should allow you to keep the quality of your speed and habits high.

Friday, April 12, 2024

Spring Training Block

Warmup as you wish

Main Set

4 X 75 D1-4 + 50 EZ @ 1:00

4 X 50 D1-4 + 50 EZ @ 1:00

4 X 25 Hammer + 50 EZ @ 1:00

Notes: How low can you go this afternoon, short and sweet, how well can you execute a descend. Get it right the first time, and finish with some big 25's

Thursday, April 11, 2024

Spring Training Block

Warmup as needed

Main Set

24 High Velocity Swims @ 1:10

8 X 25 Kick (underwater or surface flutter w/ snorkle)

8 X Wall to far flags

8 X full 25's w/ fins and paddles

Notes: High Velocity today, move through the water at your highest speeds.

Wednesday, April 10, 2024

Spring Training Block

Warmup as needed

Main Set

4 X [2 X 50 + 150 + 4 X 25 + 150 + 2 X 50] @ 40-2:20-40-2:20-60

Rd. 1-2 Kick or stroke on 50's and 25's

Rd. 3. FR w/ 150's FASTER

Rd. 4. Fins and Paddles w/ 50's and 25's FASTER

Notes: Some general conditioning, FASTER is not all out, just surge and bring it back under control. Gives some options for some kick and stroke.

Monday, April 8, 2024

Spring Training Block

Warmup

6 X 75 + 6 X 25 @ 1:10-40 EZ

18 X 25 @ 45 drills and skills

6 sculling pattern (wrist-high elbow-bellybutton)

6 favorite drills/connections

6 turn sequence - wall kick to plunge + MP to plunge + MP to 3 touch finish

Main Set

30 X 50 @ 1:00

8 FAST - 4 EZ

6 FAST - 3 EZ

4 FAST - 2 EZ

2 FAST - 1 EZ

Notes: Fast-EZ Day, for those wanting more of a 200-500 feel, change the fast 50's to 75's, but keep the EZ's 50's. Very simple pattern, feel free to do some kick, stroke or IM pattern, or add equipment, just accumulate 20 FAST 50's by the end.

Friday, April 5, 2024

Spring Training Block

Warmup as needed, make sure you are ready!

Main Set

15 Minutes - pick One challenge, finish the week with a big Exclamation POINT

Option 1

5 X 50 @ 3:00 Lay it on the line

Option 2

30 X 25 @ 30 lay it on the line

Option 3

10 X 100 @ 1:30 Descend (90-95-100%) 4-3-3

*4 @ 90, 3 @ 95, 3 @ 100, how low can you go.

Note: Warmup up with some purpose, and then put the hammer down for 15 minutes of your best as you head into the weekend.

Thursday, April 4, 2024

Spring Training Block

Warmup as you wish to do some FAST things!

Main Set

24 X High Velocity Swims @ 70

6 BLAST Kick from wall to far flags (in superman position w/ snorkle or uh2o)

6 Swim from wall to far flags

6 MP - dolphin dive start + 3 kicks + FAST through turn + 4 touches after breakout

6 full 25's w/ FINS and PADDLES

Notes: Hitting your highest speeds in short chunks today, learn how to move through water at your highest speeds. If it doesn't look like performance, it will detrain performance.

Wednesday, April 3, 2024

Spring Training Block

Warmup as you wish

Main Set

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

6 X 25 @ 40 underwater

5 Minute Kick @ 6:00 (F-E-F-E-F by 60)

6 X 25 @ 40 underwater

5 Minute Kick @ 6:00 (80-90-100-EZ by :15)

6 X 25 @ 40 underwater

5:00 EZ Swimming

1 X 100 Kick for time

Notes: A good Leg day for the middle of the week. After each 5 minutes of kicking you have a minute to get back to the wall for your underwater's. For the 5 Minute Kicks, Fast = 4th gear; E = 2nd gear (out of 5).

Tuesday, April 2, 2024

Spring Training Block

Warmup as you wish

Main Set

3 X's

25-33 + 50-66 EZ @ 40-1:20

2 X 25-33 + 2 X 50-66 EZ @ 40-1:20

3 X 25-33 + 3 X 50-66 EZ @ 40-1:20

300 Kick + 200 Swim Stretch it Out

1 X 50-66 BLAST!!!

Notes: Some FAST-EZ swimming today. Our pool is set up in both 33 1/3M lanes or 25 yard lanes so that is why the weird numbers in there. As always, feel free to adjust sendoff's as needed. You can also mix in stroke and kick by round. Stretch it out after the main section, and finish with a bang!!

Monday, April 1, 2024

Spring Training Block

Warmup as you wish

Main Set

12 X 25 + 3 X 100

6 X 50 + 2 X 150

4 X 75 + 300

2 X 150 + 6 X 50

2 X 100 + 12 X 25

*@ sendoff that gives you :10-20R throughout

Notes: This is a aerobic, zone 2 day, keep HR in check (all day - talking pace). Feel free to mix in some stroke and kick at the same pace. The set is set up so you are never too far away from some short repeats. If you want to maximize your time, count strokes, limit strokes, SLOW DOWN, be more efficient, don't just "get the yards in."