Calvin College Summer Workouts: May 2024

Friday, May 31, 2024

Summer Training

Warmup

3 X 100 + 6 X 50 + 6 X 25 @ 1:40-50-35

*loosen Up

8 X 25 @ ? Plunge and streamline sequence

36 X 25 @ 40

8 sculling sequence

8 single arm pulls (FR-BK)

8 double arm pulls (BR-FL)

8 uh2o kick to 15M to side kick

4 variable sprint

Main Set

Friday Benchmark - choose One

5 X 200 @ 3:00

10 X 100 @ 1:30

10 X 50 @ 1:30

Notes: Finish the week with a 15 minute benchmark, choose the repetition distance of your liking and put up some low numbers. Give yourself to measure yourself with.

Thursday, May 30, 2024

Summer Training

Warmup

18 X 50 @ 50

6 EZ; 6 K-S,S-K; 6 IMO-FR

12 X 25 @ 40 6 Drills; 6 alternate F-E w/ Build

Main Set

24 High Velocity Swims @ 70+

12 alternate Dive-Push uh2o to 15M + 2-3 touches

12 Fins and Paddles full 25's

Notes: Thursday's are for High Velocity during the summer. Hit your highest speeds, move at your highest tempo's.

Wednesday, May 29, 2024

Summer Training Block

Warmup

2 X 125 + 2 X 75 + 2 X 25 @ 2-1:15-30 loosen up

3 X 100 Board Kick @ 1:50 D1-3 to 90%

4 X 125 Pull @ 2 2 w/ snorkle; 2 w/o no breath for 5-6 touches between flags

Main Set

4 X's:

4 X 75 @ 1:15 slow/quiet/stroke count

4 X 25 @ 1:15 FAST

Notes: Back and forth, 5 minutes of slow, quiet, long swimming, don't let stroke count go up and maintain streamline integrity, then Bring It for 4 25's. Keep going back and forth and let the two play off each other.

Thursday, May 9, 2024

Spring Training Block

Warmup and build

8 X 125 @ 1:45 EZ, Pull w/ snorkel after 2

8 X 100 Kicking @ 1:45 alternate board – no board, casual pace

12 X 25 @ 40 drills – equipment of choice

36 X 75

12 @ 1:10 smooth (every 4^th FLY)

12 @ 1:10 4 Kick 1^st 25, 4 Kick 1^st/last 50, Kick full 75

4 @ 1:00

4 @ 55

4 FL @ 1:15

Notes: build effort from 12-12-4-4-4

Wednesday, May 8, 2024

Spring Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO-FR, 3 F-E

Main Set

24 X HVO @ 1:10+

6 full 25 w/ chute + Fins

6 bungy from wall to 4-5 touches

6 Odd – dive/push to far flags

6 – push full 25’s w/ fins

Notes: Highest Speeds

Tuesday, May 7, 2024

Spring Training Block

Warmup

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

8 X 25 alt. Dive/push (2 plunge – 2 plunge-kick-plunge – 2 to chin – 2 to 2 touches)

6 X [4 shooters + 1 bungy + 2-3 touches from MP] @ 45

12 X 25 @ 35 DPS w/ chute

Main Set

3 X 100 Board Kick @ 1:20 Best AVG.

6 X 50 @ 50 under 27 (#3-#6 FL)

1 X 100 Board Kick Match or FASTER than 1^st 3

200 EZ @ 5:00

3 X 100 FR @ 1:10 Best Avg.

6 X 50 Kick No Board @ 50 under 33

1 X 100 FL match or FASTER than 1^st 3

200 EZ @ 5:00

3 X 100 @ 1:40 D1-3 (90-95-100%)

Notes: if you don't have access the equipment above, you can adjust and just do 25's too. Main set is a good one to set you up to make some gains. The first two rounds, you want to go for it on the 1st 3 100's, your best 3, and you want 3 of a kind! the 50's are aimed at keeping your effort up there, but scaling back a touch, than finishing big with the last 100. The last part is a nice, tight, descend to finish things off.

Monday, May 6, 2024

Spring Training Block

Warmup as you wish

Main Set

30 X 25 @ 30

3 FAST - 3 EZ

4 X [75 FAST + 25 EZ] @ 60-2:00

4 X [2 X 50 FAST + 25 EZ] @ 40-1:20

Notes: Nice 30-40 minute main set putting together some Fast - EZ swims. Start off with some short repeats, put it all together for the middle 75's, and finish with some back to back 50's to get you to the finish line.

Friday, May 3, 2024

Spring Training Block

Warmup as needed

Main Set

30 X 25 @ 30 Best Avg.

10 X 100 @ 1:30 Best Avg.

5 X 200 @ 3:00 Best Avg.

Notes: 15 Minutes holding your best avg. You can choose your rep. distance, to your strength. Put up some stats on a Friday that make the weekend feel good.

Thursday, May 2, 2024

Spring Training Block

Warmup as you wish

Main Set

24 Swims @ 1:10 or more

6 wall kick + spin + streamline + 2-4 touches

6 Flags to Flags - dolphin dive to 3 kick start to flip under opposite flags

6 MP dolphin dive to 3 kick start to flip at wall to plunge

6 MP dolphin dive to 3 kick start to flip and out to 2-4 touches

Notes: working through those turns today. Take more time if you need, work on planting the feet on the wall the right way, body position, take off angle, and more, there is so much to pay attention to, stay focused.

Wednesday, May 1, 2024

Spring Training Block

Warmup as needed

Main Set

8 X 125 Pull @ 1:45-2:00

8 X 100 alt. FRIM-IM @ 1:30-45

8 X 75 Kick 1st 25 @ 1:15

8 X 50 P200 @ 1:00

8 X 25 @ 45 SPRINT

Notes: Not a hard pattern, the challenge is controlling your energy output. Many call this a rainbow set which means you go through all the energy systems. Start long and quiet with the pull, and then bring up the effort/intensity as you go from the 125 to the 25's. Getting to your best at the right time and staying in the right gears is the challenge.