Calvin College Summer Workouts: June 2024

Friday, June 28, 2024

Summer Training Block

Warmup

4 X 75 + 2 X 150 + 6 X 25 @ 1:15-2:30-30 loosen up

300 Board Kick

12 X 25 @ 40 (6 single arm pulling; 6 double arm pulling skills)

8 X 25 sculling pattern @ 45

6 X 25 @ 1:10 uh2o streamlines (add dives if you have blocks)

Main Set

Choose One:

3 X 100 @ 5:00 Go Big!!

6 X 200 @ 2:30 D1-5 to all out

30 X 25 @ 30 Best AVG.

Notes: Start loosening up and going through some drill progressions and emphasize the good habits. Friday is about doing something well, do it right the first time, and put the finishing touches on a good week. 3 big 100's, crank out some 200's descend (make it a really good descend), or lock into one of my favorites (30 25's) locking it into a tempo, stroke count, and effort from start to finish.

Thursday, June 27, 2024

Summer Training Block

Warmup

18 X 50 @ 50

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

Add some more warmup if you need!

Main Set

24 X High Velocity Swims @ 70-90R

6 Superman Surface Kick OR uh2o streamline (to far flags)

6 superman surface kick for :05 + 6 touch freestyle (from wall)

6 Wall to far flags

6 full 25 w/ FINS and Paddles

Notes: hitting your highest speeds today, the 2nd 6 are something you haven't seen on this blog, starting at wall, you will kick at surface in superman position for about :05 and then add the arms for 6 touches. Enjoy the speed today!

Wednesday, June 26, 2024

Summer Training Block

Warmup and Build

900 w/ Fins alt. 100 Swim + 50 Kick Loosen up, long, quiet, and slow

4 X 125 + 4 X 75 + 4 X 125 Pull @ 1:50-1:10-1:50 keep it long, count strokes

3 X 200 @ 2:20-30-40 (90%) 10 sec. rest interval

6 X 100 @ 1:40 (95%)

12 X 50 @ 50 (100%)

Notes: A very efficient block to navigate today, Wednesdays are for working through your gears and getting to your best at the right time. Start slow, keep it long through the Pull, then start working through your gears from small to biggest in the 200-100-50's. The sendoff's will be a little more friendly to help you crush it towards the end.

Tuesday, June 25, 2024

Summer Training Block

Warmup

600 alt. 100 swim and 50 kick to loosen up

3 X 100 Board Kick @ 2:00 D1-3 to 90%

6 X 25 @ 60 uh2o distance per kick, best streamlines

Main Set

4 X [3 X 25 + 75 + 3 X 50 + 50 EZ] @ 40-1:15-50-1:15

25's = FAST uh2o full 25's

75 = FL kick on BK

50's = Board Kick D1-3 to All Out

5:00 to rest or keep swimming easy

1 X 200 Kick for Time!

Notes: after warmup, nice routine to work through some underwater kicks into some body dolphin on your back to a nice round of 50's D1-3. Four rounds (28 minutes) and then give yourself a little rest, and finish with a big 200 for time, how far below 3:00 can you get?

Monday, June 24, 2024

Summer Training Block

Warmup

200 + 2 X 100 + 3 X 50 @ 3:20-1:40-60 loosen up

300 Board Kick @ 5:00

4 X 25 uh2o @ 60

8 X 25 sculling sequence (wrist - high elbow - bellybutton - combo)

12 X 25 @ 45 6 single pull skills - 6 double pull skills

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

Warmup

3 X 50 + 2 X 25 EZ @ 40-60

4 X 50 + 3 X 50 EZ @ 45-60

3 X 75 + 2 X 100 EZ @ 1:20-2

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

3 X 75 + 2 X 100 EZ @ 1:20-2

4 X 50 + 3 X 50 EZ @ 45-60

3 X 50 + 2 X 25 EZ @ 40-60

Notes: Start off the week with a FAST-EZ pattern that will get you going. It is 46 minutes total, 2-3-4-5-4-3-2 minutes of FAST swimming with the same amount of time in some active recovery. Hold your best throughout the set.

Friday, June 21, 2024

Summer Training Block

Warmup

300 + 3 X 75 + 3 X 25 @ 5-1:20-40 loosen up

4 X 125 Kick 1st/last 50 @ 2

12 X 25 @ 40 your choice of drills and skills

Main Set

Choose One (15 minutes of your best)

5 X 200 @ 3 D1-5

5 X 50 @ 3 Bring IT!

15 X 75 @ 60 Best AVG.

Notes: It's FRIDAY, get a good warmup, and finish the work week with a good effort!

Wednesday, June 19, 2024

Summer Training Block

Warmup and Build

4 X 150 @ 2:30 loosen up

6 X 200 Pull @ 2:40 quiet, count strokes

12 X 100 @ 1:40 rotate FR-IM-Kick moderate effort

6 X 75 @ 1:20 Descend 1-6

6 X 50 @ 50 FAST!

Notes: Build the effort from start to finish. Keep it slow and quiet early on through the pull, start putting some work in during the 12 X 100 working through some different modes of strokes and kicks, put together a nice Descend, and the bring home the finish on the last 6 50's.

Tuesday, June 18, 2024

Summer Training Block

Warmup

3 X 100 @ 1:40 Loosen Up

200 Board Kick at Talking Pace

12 X 50 @ 55 alt. K/S, S/K

6 X 25 @ 50 uh2o to side kick at 15M

*work on DPT, distance per kick

Main Set

12 Minute Kick w/ F-E Kick Pattern:

4 Minutes of 15F-15E

3 minutes of 30F-15E

1 Minute FAST - 1 Minute EZ

3 Minutes 15F-15E

8 X 25 @ 1:15 Uh2o

3 X 100 Kick @ 4:00 any style you want

Notes: Nice pattern that covers all the bases. Start with some a 12 minutes back and forth F-E kicking, then knock out some underwaters, and then finish with some really good 100's to close it out.

Monday, June 17, 2024

Summer Training Block

Warmup

150 + 3 X 75 + 3 X 25 @ 2:30-1:20-40 stretch it out

250 Board Kick + 5 X 50 side/back kick @ :15-30R

8 X 25 sculling pattern

12 X 25 drill sequences

8 X 25 Variable Sprints @ 45

Main Set

3 X 50 + 3 X 25 EZ @ 40

2 X 75 + 3 X 25 EZ @ 2-40

75 + 2 X 25 + 3 X 25 EZ @ 60-30-40

150 + 3 X 25 EZ @ 2-40

2 X 25 + 75 + 3 X 25 EZ @ 30-60-40

2 X 75 + 3 X 25 EZ @ 2-40

3 X 50 + 3 X 25 EZ @ 40

Notes: Fast-EZ to start off the week. 2 minutes on - 2 minutes off. The "off" is active recovery today, so those three 25's should be as follows. The 1st one, is on you, what you want, the 2nd two, you are going to lock it back to your lowest stroke count. In fact, the set becomes really good when you start going back and forth with the the hard efforts and then reducing the strokes again.

Friday, June 14, 2024

Summer Training Block

Warmup

4 X 75 + 2 X 150 + 12 X 25 @ 1:15-2:30-30 Looen up and stretch it out as you go

12 X 25 @ own sendoff from wall or from dive

3 plunge for distance

3 Plunge for :02 + 3 kicks + plunge for distance

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

3 Plunge for :02 + kick to surface + 2-3 touches

8 X 25 sculling progression (wrist - high elbow - bellybutton - rotate all 3)

4 X 25 Variable sprints @ 45

Main Set

Choose One and Go For It!!!!

3 X 400 @ 5:00

3 X 200 @ 5:00

5 X 100 @ 3:00

5 X 50 @ 3:00

Notes: Finish the workweek with a challenge set. Short and Sweet, 15 minutes, pick something that hits your event list, do it well and feel good about it! Pedal to the Medal, no Wimpy Stuff:)

Thursday, June 13, 2024

Summer Training Block

Warmup

3 X 75 + 3 X 50 + 3 X 25 @ 1:20-50-40 loosen up

300 Board Kick - talking pace

6 X 25 @ ? uh2o skills

8 X 25 sculling sequence @ 45

4 X 25 @ 45 variable sprints

Main Set

24 X High Velocity Swims @ 70+

8 X :10 Vertical Board Kick w/ snorkel

8 X no wall start - start under flags, dolphin dive to 3-5 kicks + 6-8 touches

8 X full 25 w/ fins + paddles

Notes: swim at your highest speeds today! Vertical board means holding the board vertically so that you are creating a good amount of resistance to kick through. The middle 8 you are starting under the flags and moving towards the far wall. The sendoff should be at least 70 seconds, make it longer if needed to maintain velocity.

Wednesday, June 12, 2024

Summer Training Block

Warmup and Build

300 + 12 X 75 @ 5-1:10 pull the 75's w/ snorkle all slow and quiet

2 X [6 X 50 Kick + 3 X 75 Swim] @ 1:05-1:20

*50's = 2 Board Kick, 2 uh2o to side kick, 2 FL Kick on BK; 75's max distance uh2o

4 X 75 @ 1:15

4 X 75 @ 1:10

4 X 75 @ 1:05

6 X 50 @ 1:00 FINISH!

Notes: Nice building effort to practice your patience and timing as you work through your gears. Start off slow and quiet with the pull's, then start putting together a modest effort through the kick-swim progression. This brings you to the true build as you drop your average with each round of 4 (1st 4 hold 50, then 2nd hold 45, 3rd 4 hold 42 or whatever), and then put a cherry on top with some big 50's at the end.

Tuesday, June 11, 2024

Summer Training Block

Warmup

600 alt. 50 Swim w/ 50 Board Kick

6 X 150 @ :30R

rotate 50 Board Kick + 50 Kick on Back + 50 Kick on Side

Main Set

4 X 75 Kick + 50 EZ Swim @ 1:30

4 X 75 Kick + 50 EZ Swim @ 1:20

4 X 75 Kick + 50 EZ Swim @ 1:10

4 X 75 Kick + 50 EZ Swim @ 1:00?1:05?1:10?

300 EZ Swim @ 5:00

12 X 25 @ 1:15 uh2o Streamline FAST

Notes: the 75's are meant to descend in effort from 1st round to 4th round. Swim it out with an ez 300 EZ, and then bring the session home with some uh2o kicking work.

Monday, June 10, 2024

Summer Training Block

Warmup

300 Loosen + 200 Board Kick @ :30R

3 X 100 FRIM + 8 X 25 Kick @ 45 (Odd - Uh2o; Even - surface superman)

12 X 25 Drills + 4 X 50 8 strokes @ 40-50

Main Set

3 X 25 FAST + 50 EZ @ 40-2

4 X 25 FAST + 75 EZ @ 35-2:20

5 X 25 FAST + 100 EZ @ 30-2:30

6 X 25 FAST + 100 EZ @ 25-2:30

5 X 25 FAST + 100 EZ @ 30-2:30

4 X 25 FAST + 75 EZ @ 35-2:20

3 X 25 FAST + 50 EZ @ 40-2

Extra 3:00 to Rest or continue to swim EZ

100 Go For It!

Notes: Perfect Fast-EZ set with short Repeats to make sure the habits, the velocity and tempo stay up at a high standard. Feel Free to mix in some strokes, or kick to your event needs. FAST = Move IT!

Friday, June 7, 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, June 6, 2024

Summer Training

Warmup

16 X 75 @ 1:20

4 EZ, 4 K-S, 4 Indy IM, 4 FAST 1st 25-50;last 50-25

Main Set

24 High Velocity Swims @ 70+

8 Board Kick 25's or superman snorkel kicks

8 no wall flags to flags (start with dolphin dive to uh2o kick)

8 MP through wall back to 3-4 touches (start with dolphin dive to uh2o kick)

Notes: Highest Velocity's and Highest Tempo's

Wednesday, June 5, 2024

Summer Training

Warmup and Main Set

8 X 75 @ 1:15 EZ

12 X 25 @ 40 drills and skills

3 X 300 Pull @ 4:30 long and EZ

6 X 150 Kicking 1st 50 on 1st 3, 1st 100 on last 3 @ 2:20

9 X 100 @ 1:30-1:20-1:10 (3 each)

Notes: A building kind of day, start the day very quiet, and ez, and then slowly bring up the intensity as you move from the pull to the kicking sequence to the big finish. Finish with your best!

Tuesday, June 4, 2024

Summer Training

Warmup

3 X 150 @ 2:30 EZ

12 X 50 @ 55 K-S; S-K

Main Set

3 X's

3 X 100 Board Kick @ 1:45

50 EZ Swim @ 1:45

6 X 25 uh2o @ 50

Notes: Descend your average on the board kicks 1-3 by round, keep the uh2o 25's fast and consistent

Monday, June 3, 2024

Summer Training

Warmup

4 X 100 EZ @ 1:45

2 X 150 Pull @ 2:30

1 X 200 Board Kick w/ a buddy

100 IM

Main Set

4 X [2 X 125 + 2 X 75 + 2 X 50] @ 1:40-1:30-1:20-1:10-1:00-50

Rd. 1 = Pull

Rd. 2-3 = Stroke or IM on #1; FR on #2

Rd. 4 = FINS and Paddles, Strong!!!

Notes: some general conditioning to start the week off, good sustained effort throughout