Calvin College Summer Workouts: December 2024

Thursday, December 26, 2024

Friday, December 27, 2024

Holiday Training Block - Training Trip Leadup

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen Up

12 X 25 @ 45 choice of stroke skills and equipment

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

12 X 25 @ 45

*from wall - Plunge; Plunge-kick-Plunge; Kick to side kick at 15M; kick to 3 touch glide at 15M

Main Set

2 X [3 X 100 FR @ 1:20] @ 5

2 X 300 Board Kick @ 5

2 X [4 X 50 IMO @ 60] @ 5

5 X 100 FR @ 2:00 F-E-F-E-F

Notes: After warmup, we have 40 minutes of strong efforts. the 1st 100's, 300's, and 50's are all best avg., strong throughout, then the last 5 100's we want to be a little better/faster.

Wednesday, December 25, 2024

Thursday, December 26, 2024

Holiday Training Block - Training Trip Lead up

Shakeout the Christmas Festivities

4 X 75 @ 1:15 Loosen Up

Add Buoy's and snorkles and paddles

3 X 225 + 3 X 125 + 3 X 75 + 3 X 25 @ :15-20R

*slow, long, quiet

3 X 100 Board Kick @ :30R (talking paste)

6 X 50 Fly kick on side-back @ :15R (exaggerate)

6 X 25 uh2o @ 60ish

12 X 25 stroke/IM + 100 EZ @ 40-2:00

12 X 25 Kick + 100 EZ @ 35-2:00

12 X 25 FR + 100 EZ @ 30-2:00

*25's are strong, not all out, good form, good underwaters

Notes: Nice slow start after the Christmas festivities, stretch it out, then get some good short efforts to get the HR up a little, not a lot today, start getting the rust off, and getting ready for next week.

Monday, December 23, 2024

Tuesday, December 24, 2024

Holiday Training Block

Warmup

2 X 300 @ :30R (2nd pull) Loosen Up

18 X 50 @ 60+ Kick

2 alt. K-S, S-K; 2 FL on side-back; 2 uh2o to side kick at 15M both ways

Main Set

12 X 25 uh2o Kick + 100 EZ @ 40-3

6 X 50 Board Kick + 100 EZ @ 50-3

12 X 25 uh2o Kick + 100 EZ @ 60-3

6 X 50 Board Kick + 100 EZ @ 50-3

12 X 25 uh2o Kick + 100 EZ @ 40-3:00

4 X [3 X 25 @ 30] @ 2:30

*swim - maximizing uh2o to 15M

D-Crew option

3 X 300 Board Kick @ 5:00 D1-3

100 EZ @ 2:00

6 X 25 @ 50 uh2o to 15M then swim

2 X 300 Board Kick @ 4:30 (2nd faster than 1st)

100 EZ @ 2:00

6 X 25 @ 45 uh2o to 15M then swim

300 Board Kick under 4

100 EZ @ 2:00

6 X 25 @ 40 uh2o to 15M then swim

Notes: Obvious Leg Day, don't forget about the way you move your legs! Knee bend, angle of chin/ankles matter, and the streamline muscles are always your biggest weapon.

Monday, December 23, 2024

Holiday Training Block

Warmup

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

12 X 50 Kick @ 1:05

6 kick with paddles and snorkle (superman) - work on depth of kick and angles of shin/ankles

6 - 25 side kick; 25 back kick all FL kick working on fish kick, whippy

24 X 25 @ 45 Drills and skills

8 plunge/streamlines from walls starting under flags to a spin/flip

*2 flip to plunge; 2 flip to plunge-kick[plunge; 2 flip to kick to side; 2 flip to 3 touch glide

8 Choice of stroke/drills

8 rotate through following:

#1 - wall to flags - build to no wall spin under flags

#2 - MP to flags (no wall turn) + 6 kicks + 3 touches

#3 - MP to wall + kick out + 3 touches

#4 MP dolphin dive to 6 kicks + 3 touch finish

Main Set

3 X 50 + 100 EZ @ 40-2:00

4 X 50 + 100 EZ @ 45-3:00

6 X 50 + 100 EZ @ 50-5:00

4 X 50 + 100 EZ @ 45-3:00

2 X 50 + 100 EZ @ 40-2:00

Notes: Good amount of skills to start the day, a little more work on coming off the wall than normal. Keep your skills sharp! Main set, is another simple pattern that you should put together some low numbers on some short repeats.

Friday, December 20, 2024

Holiday Training Block

Warmup

4 X 75 + 4 X 50 + 4 X 25 @ 1:15-50-30 Loosen Up

6 Dives - 2 X Plunge - Plunge-Kick-Plunge - kick to chin/side

24 X 25 @ 45

8 - alt. superman-side-kick; side-stack-send

6 - choice of single or double arm pulls

6 - turn sequence - wall kick + plunge; build flags to flags to no wall spin; MP dolphin dive to 3 touch finish

4 variable sprints

Main Set

75 + 25 + 200 EZ @ 60-5

2 X 50 + 200 EZ @ 45-5

25 + 75 + 200 EZ @ 60-5

100 + 200 EZ @ 1:30-5

D-Crew

4 X 75 + 200 EZ @ 1:15-5

3 X 100 + 200 EZ @ 1:30-5

2 X 150 + 200 EZ @ 1:45-5

Notes: A great way to finish the exam week and head into the weekend. Crank out some big efforts, feel some burn in the legs and lungs and put up some low numbers.

Thursday, December 19, 2024

Holiday Training Block

Warmup

2 X 150 @ 2:30 Loosen Up

2 X 150 @ :15R Kick 1st-last 100

2 X [6 X 25 @ 35] @ 4 IMO (no FR)

2 X [3 X 50 @ 45] @ 3

*Rd. 1 = F-E-F; Rd. 2 = E-F-E

*Descend the F's 1-3

High Velocity

24 Efforts @ 70+ (add rest if you want)

6 Flags to Flags - Dolphin Dive start (no wall)

6 Flags to Flags - Facing opposite way, start with spin or flip

6 wall to flags

6 full 25's w/ fins and paddles

D-Crew

6 X [50 + 75 + 100] @ 50-60-70

*Best Avg.

then Finish w/ 8 High velocity efforts

*2 of each of the above pattern

Notes: Hit your highest speeds today, easy pattern, using no wall starts to create some resistance. add rest to the sendoff if you need. D-crew has an 18 minute best average effort, and then gets to sprint as well.

Wednesday, December 18, 2024

Holiday Training Block

Warmup

300 @ 5:00 Loosen up

4 X 225 @ :15R slow pull w/ snorkle and paddles

4 X 125 Kick @ :15R board kick at talking pace

Main Sets - Choose a stroke specific set

D-Crew

12 X 75 + 9 X 100 + 6 X 150 @ 1:10-1:15 (20)-2:00

75's = strong - push it (surge) on the middle 4

100's = lock it in and set a strong pace (9 of a kind)

150's = 1 EZ, 2 FAST

EZ = stretch it out a touch, FAST = fastest tempo of entire set

IM's/Stroke

4 X [2 X 25 + 75 + 25] @ 40-60-80

*stroke or IM Pattern

4 X [75 Board Kick + 2 X 25 uh2o kick] @ 1:20-40

EZ 100 @ 4:00

3 X 100 IM @ 1:20-30-40

Finish with your best avg. on your fastest interval

Short FR/Single Stroke

5 X [50 + 75 + 25] @ 50-60-70

*50-75 = strong; 25 = Faster

4 X [75 Board Kick + 2 X 25 uh2o kick or superman kick] @ 1:20-40

EZ 100 @ 4:00

4 X 75 @ 55-60-65

Finish with your best avg. on fastest interval.

Notes: something for everyone today as we finish with exams, we can start putting some good efforts in the mix. Stretch it out in the warmup with some long, slow pulling and kicking, then choose your adventure. D-Crew has a nice 2700 yard pattern that should get you working, the other two groups have some strong swims to start with, both take on a middle kick set and then have a SHORT 4-5 minute finisher to end with an exclamation point.

Tuesday, December 17, 2024

Holiday Training Block

We don't need to fear less, we need to love more.

Warmup

3 X 100 @ 1:40 Loosen

12 X 50 K-S, S-K @ 55 Board kick, loosen the legs

12 X 25 @ 45

8 Odd - alt. side/back fly kick exaggerate; Even - uh2o; 4 Variable Sprint

Main Set

20 Minute Kick as follows:

4 Minutes of :40F-:20E

4 Minutes of Vert. Board between the flags

4 Minutes of :15 Vert. Kick + shooter every :30

4 Minutes builds :15(80):15(:90):15(100):15EZ

4 Minutes best effort throughout

4 X 25 uh2o streamline Kick @ 1:00

3 X 50 u2ho to 15M both ways @ 1:20

2 X 75 uh2o to 15M all 25's @ 2:00

*maintain effort at surface after 15M

D-Crew/IM alternative for last set (although many of you need the uh2o work)

8 X 100 @ 1:30 Desc. by 2's down to a good exam week finish (last 2 fastest), try to keep the same pace on each two (2 62's, 2 60's.......2 56's or whatever your number is)

Notes: Hit the legs today. After warmup, execute a good 20 minute kick pattern with good efforts throughout, then finish with 12 minutes of either uh2o streamline work or some 100's descending by 2's.

Sunday, December 15, 2024

Monday, December 16, 2024

Holiday Training Block

Warmup

2 X 125 + 2 X 75 + 6 X 25 @ 2-1:15-35

6 Starts - 2 streamline jump + shooter + spin; 2 plunge-kick-plunge; 2 relay to side-chin

24 X 25 @ 45

8 - 4 superman to side kick; 4 side-stack-send

8 - 4 body dolphin to chin; 4 uh2o double pull w/ dolphin kicks

8 - alt. uh2o to side kick at 15M; big fly kick on back or side

Main Set

5 X [3 X 25 Kick @ 30-35] @ 2:00 FAST - event specific, uh2o if you can

5 X [2 X 50 + 25 stroke @ 50] @ 2:00

5 X [2 X 50 Free @ 40-45] @ 2:00 lowest pair you can get.

Notes: after a warmup that emphasizes working on your skills, you got 30 minutes of some good looking repeats, with enough rest to keep the quality high.

Friday, December 13, 2024

Holiday Training Block

Warmup

12 X 100 @ 1:40

3 EZ, 6 Pull w/ snorkle, 3 FRIM, FRIM, IM

Main Set

12 X 75 @ 1:05-10 slow and quiet

6 X 150 alt. S-K-S; K-S-K @ 2:20-30

6 X 100 @ 1:30-45 Main strokes, get moving!

6 X 50 @ 50 FAST, Big Finish!

Notes: A nice descending or build to finish the week. Control your energy output and time it so that you only get faster as you go. Every line gets a little stronger and louder. You don't have to get up to full send, but get faster!

Thursday, December 12, 2024

Holiday Training Block

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen

6 Dives - 2 Plunge; 2 Plunge-kick-Plunge; 2 to side or chin

8 X 25 @ 45 streamlines - 4 to 15M + side; 4 all the way uh2o

4 X 50 @ 1:15 uh2o to 15M both ways (BR 1-2 stroke BR)

2 X 75 @ 2:00 uh2o to 15M on all 3 walls (BR 1-2 stroke BR)

High Velocity

18 Swims @ 1:10+

6 Kick to Far Flags (use board, paddles, or stay uh2o)

6 Flags to Flags (no wall start - dolphin dive start)

6 full 25's w/ Fins + Paddles

500 EZ Pull

Wednesday, December 11, 2024

Holiday Training Block

Warmup

24 X 50 @ 55

6 Loosen; 6 K-S; 6 IMO-FR; 6 alt. F-E and build 2nd 25

Main Set

12 X 100 @ 1:45

E-F-E-F-F-E-E-F-F-E-F-E

F = nice solid exam week effort, choice of stroke or kick

Warmdown

24 X 50 @ 55

12 Pull w/ snorkle; 12 Pull w/ snorkle and Fins

Notes: Simple day, 3 parts, all 1200 yards, main set is a E-F pattern. Put in some good effort on the F's, make them yours.

Tuesday, December 10, 2024

Holiday Training Block

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen

24 X 25 @ 45

8 sculling pattern (wrist-elbow-belly-doggie)

8 alt. superman-sidekick and side-stack send (may do BK on S-S-S)

8 choose BR-FL skills or uh2o kicking skills

uh2o kicking skills = on back w/ hands at side; on side; 6 vert. + 6 horizontal; uh2o

Part I

3 X [3 X 50 + 100 + 3 X 25] @ 1:10-2:30-40

50's = FL on BK; FL on side; superman FR

100 = Board Kick, D1-3

25's = uh2o to 15M + side kick or uh2o on all if you can

Part II

2 X [200 + 3 X 75 + 200] @ 3-1:30-3

2 X [150 + 3 X 50 + 150] @ 2:15-1:15-2:15

2 X [100 + 3 X 25 + 100] @ 1:30-40-1:30

200-150-100 = FR smooth

75-50-25 = strokes or kick pattern

Notes: still nothing fast or intense today. 1st set takes on some different kicks. 2nd set gives you some opportunities to get in some strokes or continue with some kick. Keep working on the how you use your legs to kick, with more knee bend, vert. chins, and floppy ft. Your ability to kick underwater is a direct connection to how well you perform. Look at this video

Monday, December 9, 2024

Holiday Training Block

Warmup and shakeout

3 X 150 + 6 X 100 Pull + 9 X 50 K-S @ 2:30-1:40-1:00

150's = Loosen

100's = snorkles and buoys, Slow and slower

50's = mix in board kick, uh2o kick, and side/back kick

200 + 150 + 100 + 50 @ :15R

2 X 100 + 2 X 75 + 2 X 50 + 2 X 25 @ :15R

4 X 50 @ 50

3 X 50 @ 45

2 X 50 @ 40

1 X 50 @ --- (90%)

Notes: Flush out the body today and keep it slow. 3000 yards broken into two sets of 1500. The 2nd set, the 200-50 should be done FR, the 100-25's you can mix in stroke or kick patterns, and then the last 10 50's bring up the effort just a little to get the HR up, which will help the flush out. Tomorrow and Wednesday will be more of the same with some increasing yardages.