Calvin College Summer Workouts: 2025

Friday, June 27, 2025

Summer Training Block

Warmup

2 X 150 + 3 X 75 + 5 X 25 @ own sendoff

*loosen up

16 X 25 @ 45

*4 each stroke, hit your favorite drills and skills

4 X 25 @ 45 variable sprints

Friday Fifteen!

3 X 50, 75 or 100 @ 5:00

*choose your distance

D-Crew

3 X 400 @ 5:00 D1-3

Notes: Finish the week with an explanation point!

Thursday, June 26, 2025

Summer Training Block

Warmup

12 X 100 @ 1:40

3 EZ, 3 K-S, 3 FRIM-FRIM-IM, 3 Fast 1st 25-50-last 25

Main Set

18 high velocity swims @ 1:30

6 MP to wall

6 flags to far wall

6 wall to wall with FINS

D-Crew

18 X 50 @ 90

*P200 or FASTER!!!!

Notes: Highest speeds today!!!

Wednesday, June 25, 2025

Summer Training Block

Warmup

250 + 5 X 50 + 250 + 5 X 50 + 250 @ own sendoff

*slow and quiet with fins, paddles, and snorkel

Main Set

8 X 100 FRIM @ 1:30

8 X 75 FL-BK-BR @ 1:30

8 X 50 BK-BR @ 50

8 X 75 BK-BR-FR @ 1:30

8 X 100 IM @ 1:30

Notes: Some general conditioning in the middle of the week. Work through the strokes. Feel free to adjust the sendoff's but the effort should stay steady throughout with about 15-20R from start to finish. This is not a best effort set, keep it under control and put an emphasis on moving well.

Tuesday, June 24, 2025

Summer Training Block

Warmup

100 + 2 X 50 K-S + 100 Kick + 2 X 50 K-S + 100 @ own sendoff

*loosen up

16 X 25 kicking skills @ own sendoff

#1 - single leg side kick

#2 - superman deep flutter kick

#3 - side FL w/ exaggerated BIG kick

#4 - uh2o dolphin kick slow to fast

Main Set

12 X 75 Board Kick @ 1:15-30 (:10R)

*strong effort, shorter rest, not all out

12 X 25 uh2o @ 60

*FAST - best effort

6 X 50 @ 1:30

*uh2o to 15M both ways

D-Crew - after the 75's

4 X 250 + 6 X 150 + 8 X 50 @ :15R Middle 50 Kick

Notes: both groups start with some steady, strong board kick. Board Kick is great for general leg strength and tempo training. Sprint takes the skill's under water and crank out some underwaters and 50's while the D-Crew takes it into a Swim-Kick pattern.

Monday, June 23, 2025

Summer Training Block

Warmup

150 + 2 X 75 + 2 X 25 + 2 X 75 + 150 @ own sendoff

*Loosen Up

8 X 25 sculling pattern @ own sendoff

8 X 25 superman-sidekick or side-stack-send @ own sendoff

8 X 25 1pull-2kick or dolphin dive to the chin @ own sendoff

Main Set

100 + 100 EZ @ 2

2 X 75 + 100 EZ @ 1:15-2:30

3 X 50 + 100 EZ @ 50-2:30

6 X 25 + 100 EZ @ 30-3

3 X 50 + 100 EZ @ 50-2:30

2 X 75 + 100 @ 1:15-2:30

100 + 100 EZ @ 2

Notes: Tough FAST-EZ pattern to start the week, but doable, Start and finish with a 100 and then the reps get shorter in the middle as you keep the good habits at a high level. Feel free to make a stroke pattern or kick pattern.

Monday, June 16, 2025

Summer Training Block

Warmup

3 X 100 + 4 X 75 + 3 X 100 @ 1:40-1:15-1:40

*Loosen Up

8 X 25 Sculling Pattern @ Own Sendoff

8 X 25 single pull skills @ Own Sendoff

8 X 25 double pull skills @ Own Sendoff

Main Set

5 X [2 X 100 + 100 EZ] @ 1:30-3

Rd. 1 - FR

Rd. 2 - Stroke/IM

Rd. 3 - Kick

Rd. 4 - Stroke/IM

Rd. 5 - FR

Notes: Main set is 3 minute ON - 3 minute Off pattern. I Put a pattern to follow to change things up, but you can make it your own. Think of it as 5 double up sets of 100's. Put some good numbers together.

Thursday, June 12, 2025

Summer Training Block

Warmup

18 X 50 @ 1:05

6 EZ, 6 K-S; S-K, 3 IMO-FR, 3 Fast-EZ

Main Set

18 High Velocity Swims @ 1:30+

6 Flags to Flags w/ no Fins

6 Flags to Flags w/ FINS and Paddles

6 Full 25 wall to Plunge off far wall

D-Crew

8 X 50 + 6 X 75 + 4 X 100 @ 1:30

*Best Avg. Throughout

Notes: Everyone's favorite day and favorite kind of workout! Get up to speed, pretty simple pattern for sprint group, so you should be able to get some good tempo and strokes in. It will be a challenge to hold a plunge as far as you can on the last 6! D-Crew, doing some D-Crew things, set the table with the 50's and then extend that tempo and effort into the 75's and 100's.

Wednesday, June 11, 2025

Summer Training Block

Warmup

2 X 125 + 6 X 75 + 2 X 125 @ own sendoff

*loosen up w/ Fins, Paddles, and Snorkel's

300 Board Kick at talking Pace

Main Set

12 X 25 FL + 3 X 100 FRIM @ 35-1:30

6 X 50 BK + 3 X 100 IM @ 50-1:30

4 X 75 (50BR-25FR) + 2 X 200 IM @ 1:15-3

8 X 75 @ 1:15

2 FL-2 BK-2 BR-2 BK-BR-FR

Notes: work through all the strokes today and get some work on your endurance. In order to do that, keep the effort in check and the stroke count low. We don't want to be red lining it on this set. Look as pretty as you can the entire way.

Tuesday, June 10, 2025

Summer Training Block

Warmup

4 X 75 + 300 Kick + 4 X 75 @ own sendoff

*loosen Up

4 X [50 Board Kick (deep kick) + 3 shooters from bottom + 25 uh2o DPK] @ 30ish rest

*warmup up the kicking skills and muscles

Main Set

8 X 25 uh2o @ 1:15 Strong, FAST, good streamline position!

3 X 100 + 3 X 75 + 3 X 50 + 3 X 25 @ 1:40-1:20-60-40

*Board Kick - Strong and Steady

4 X 50 @ 2:00

*Swim - maximize underwater to 15M both ways, be strong, FAST, and in control.

Notes: Great warmup for the legs, then hit some uh2o's while you are fresh, don't forget about the streamline muscles! then hit some tempo endurance with some good board kick and put it together with some swims on the last 4 50's.

Monday, June 9, 2025

Summer Training Block

Warmup

150 + 2 X 75 + 150 + 2 X 75 + 150 @ :15R

Loosen Up

18 X 25 @ own sendoff

6 - single pull skills (FR/BK)

6 - double pull skills (FL/BR)

6 - wall and streamline skills

*2 - plunge-kick-plunge; 2 plunge-kick-plunge from turn; 2 plunge-kick-plunge from MP

Main Set

2 X 50 + 50 EZ @ 60

2 X [2 X 50 + 50 EZ] @ 50-60

3 X [3 X 50 + 50] @ 40-60

2 X [2 X 50 + 50 EZ] @ 50-60

2 X 50 + 50 EZ @ 60

Notes: After warmup, use pairs of 50's to put together some FAST swims with good habits. The rest pinches you in the middle of the set, but should give you the perfect challenge to start the week. Feel free to mix in stroke or kick.

Friday, June 6, 2025

Summer Training Block

Warmup

200 + 3 X 100 + 6 X 25 @ own sendoff

*Loosen Up

8 X 25 sculling Pattern @ own sendoff

16 X 25 Kicking Skills @ own sendoff

4 - single leg side kick

4 - superman deep kick

4 - uh2o distance per kick (exaggerate!!!)

4 - uh2o build to superspeed

Friday Fifteen

10 X 100 @ 1:30

D1-5, then E-F-E-F-E

*descend by :01-:02 per 100 to as fast as possible, the two more BIG ones.

Notes: Start with some sculling, then sharpen the kicking skills. The Friday 15 will ask you to execute a really good Descend and then knock out two more big 100's for a great finish!

Thursday, June 5, 2025

Summer Training Block

Warmup

18 X 50 @ 55

6 Loosen Up, 6 K-S; S-K, 3 IMO-FR, 3 Fast 1st 25

Main Set

18 High Velocity Swims @ 1:30+

6 wall (surface start) to MP + 6 kicks + 3 touches

6 Flags to wall to 15M + 3 touches

6 full 25's w/ fins and paddles

Notes: get right to it on the warmup and get ready. Adding some more details to the 1st round, leave from superman position at surface from the wall, max speed to Mid Pool, then flip, kick it out to 3 touches. Work through the turn on the middle 6 and finish with full 25's with equipment to finish it out.

Wednesday, June 4, 2025

Summer Training Block

Warmup

4 X 125 + 4 X 100 + 4 X 75 @ own sendoff

*slow, fins, paddles, snorkles

Main Set

12 X 25 @ 35 FLY

8 X 50 @ 50 Back

4 X 75 @ 1:30 Breast

2 X 100 @ 1:30 IM

2 X 100 FLY @ 1:45

4 X 75 Back @ 1:15

8 X 50 BR @ 60

12 X 25 @ 35 IMO

Notes: Get some IM work today, strong and steady throughout! Same effort from start to finish, feel free to adjust the sendoff, should be a consistent 15-20 sec rest.

Tuesday, June 3, 2025

Summer Training Block

Warmup

2 X 75 + 200 Kick + 2 X 75 + 200 Kick + 2 X 75 @ own sendoff

*loosen up

12 X 50 @ 1:15

Odd - uh2o kick on 1st 25 (DPK)

Even - uh2o 2 15M on 2nd 25 Fast

Main Set

6 X 100 Board Kick + 6 X 25 uh2o @ 1:40-50

4 X 100 Board Kick + 4 X 25 uh2o @ 1:45-45

2 X 100 Board Kick + 2 X 25 uh2o @ 2:00-30

300 EZ swim

1 X 100 uh2o to 15M off every wall

Notes: some good endurance kicking along with some underwater work. Put it all together at the end for one well swum 100. Execute the gameplan.

Monday, June 2, 2025

Summer Training Block

Warmup

2 X 125 + 2 X 75 + 2 X 25 @ own sendoff

Loosen Up

24 X 25 @ own sendoff

12 - working on single pull drills (FR and BK)

12 - working on double pull drills (BR and FL)

3 X 25 + 50 + 75 @ 30-60-90

*strict stroke and kick count

*be efficient

Main Set

9 X 50 @ 60

4 X [75 + 50 EZ] @ 1:15

6 X 50 @ 1:30

D-Crew

9 X 75 @ 60

4 X [100 + 75 EZ] @ 1:15

6 X 75 @ 1:30

Notes: Get the skills working on the first day of the week and then take on a Fast-EZ set that gives you some flat out rest on the first 50's, you get some active recovery on the 75's and then a little more rest to finish with a bang on the last 50's.

Friday, May 30, 2025

Summer Training Block

Warmup

3 X 50 + 150 + 3 X 50 + 150 + 3 X 50 @ :15R Loosen Up

8 X 25 Streamline skills @ own sendoff

2 plunge; 2 Plunge-kick-plunge; 2 kick to single pull side kick; 2 to 3 touch glide

8 X 25's from MP @ own sendoff

*same skills now coming off of a turn

8 X 25 your "best of" drills @ own sendoff

Friday Fifteen!

30 X 25 @ 30

*Best Avg.

Notes: work on streamline and wall skills today, then get 15 minutes of short repeats with good speed, good skills and habits!

Thursday, May 29, 2025

Summer Training Block

Warmup

12 X 100 @ 1:40

3 - On the house

3 - Kick-Swim

3 - FRIM-FRIM-IM

3 - Fast 1st 25-50, last 25

Main Set

18 FAST swims @ 90+

6 Flags to Flags (finish with spin)

6 Flags to wall back out to 15M

6 full 25's w/ fins and paddles

Notes: Another Thursday to bring the speed

Wednesday, May 28, 2025

Summer Training Block

Warmup

300 + 2 X 150 + 4 X 75 + 6 X 50 @ :15R

Loosen Up w/ paddles, fins, and snorkles

4 X [2 X 25 + 50 + 75] @ 30-50-70

*strict stroke count and kick count

Main Set

3 X 100 Board Kick @ 2:20 Best Avg.

4 X 75 @ 1:15 strict stroke count and kick count

12 X 25 @ 50 uh2o kicking

4 X 75 @ 1:15 strict stroke count and kick count

6 X 50 @ 1:20

*as fast as you can go and go 15M uh2o both ways.

Notes: mix and match with some good work with the legs and some stroke efficiency, finish it up with some well swum 50's executing the skills that make a difference.

Tuesday, May 27, 2025

Summer Training Block

Warmup

6 X 75 + 6 X 50 + 6 X 25 @ 1:10-50-40 Loosen Up

8 X 25 @ 45 sculling Pattern (wrist, elbow, belly, doggie)

8 X 25 @ 45 single pull skills (FR and/or BK)

8 X 25 @ 45 double pull skills (FL and/or BR)

4 X 25 @ 45 Variable Sprint

Main Set

5 X [75 + 75 EZ] @ 1:30

5 X [100 + 50 EZ] @ 1:30

5 X [50 + 100 EZ] @ 1:30

D-Crew

go 100/100, 125/75, and 75/75

Notes: After hitting all the skills after the holiday weekend, we have a 45 minutes main set that gives you some different distances for some FAST repeats along with some varying distance so active recovery. Start in your sweet spot with some 75's, take it a little further with the 100's and then drop the hammer on some 50's.

Friday, May 23, 2025

Summer Training Block

Warmup

3 X 150 + 3 X 75 + 3 X 25 @ 2:30-1:20-40 Loosen Up

12 X 25 @ 45 from flags/MP working on walls/streamlines

#1 - 45 degree plunge; #2 - plunge-kick-plunge; #3 - kick to surface + single pull to side; #4 - kick to surface to 3 touches

12 X 25 @ 45 pick three of your best/favorite drills using your favorite equipment

Main Set

Friday Fifteen!

3 Swims @ 5:00

Choose Any distance and stroke from 50 to 400 and finish the week with 15 minutes of your BEST! Do it right the first time and hit the holiday weekend!

Notes: Loosen up and spend some time on the walls and stroke skills, then go big with a Friday Fifteen! Three big exclamation marks to finish the week!

Thursday, May 22, 2025

Summer Training Block

Warmup

2 X 150 Loosen + 3 X 100 K-S + 4 X 75 FL-BK-BR; BK-BR-FR; 6 X 50 F-E

@ 2:30-1:50-1:30-60

Main Set

18 High Velocity Efforts @ 1:30+

6 MP to wall and back out to 3 touches (15M)

6 Flags to Far wall (no wall start to BIG FINISH)

6 Wall to Wall w/ Fins and Paddles (finish to FT.)

D-Crew Version

18 X 50 @ 1:30 (P200 or better)

Notes: Thursdays are for our fastest Speeds! get up to speed!!!

Wednesday, May 21, 2025

Summer Training Block

Warmup

4 X 125 + 4 X 100 + 4 X 75 @ 2-1:45-1:15 Loosen up w/ Fins and Paddles!

3 X 150 Kick @ :15R Talking Pace

Main Set

12 X 50 @ 50 (80%)

10 X 100 @ 1:30 (90%)

12 X 50 @ 50 (100%)

Notes: Traditional rainbow set, the percentage and also be thought of as Zone 3-4-5 or whatever you associate with your gears. The set is 10 minutes in a comfortable gear, 15 minutes of 100's in your first uncomfortable gear, and then finish with 10 minutes in your big gear, your splits should be consistent and steady. Feel free to do some stroke in the 50's.

Tuesday, May 20, 2025

Summer Training Block

Warmup

2 X 100 + 4 X 75 Board Kick + 2 X 100 + 4 X 25 uh2o Kick + 2 X 100 @ :30R

*loosen up, take some more time on the uh2o kicks and go DPK

12 X 25 @ 45 kicking skills

4 - single leg side kick (pull from knee)

4 - superman deep kick (exaggerate the depth of kick)

4 - side kick exaggerated dolphin kick

Main Set

15 Minute Board Kick

*4 Minute FAST - 1 Minute EZ

*leave from a wall on each 4 minute efforts and get further each time

16 X 25 @ 30-40 stretch it out, with legs involved keep stroke count low

2 X 25 @ 60 uh2o

2 X 25 @ 90 uh2o w/ fins

2 X 25 @ 2:00 uh2o from dive

Extra Minute

1 X 25 no fins from wall, Finish with a good one!

D-Crew (instead of underwaters)

2 X 75 Board Kick @ 60

2 X 75 Board Kick @ 90

2 X 75 Board Kick @ 2:00

Extra Minute

1 X 100 Finish with a Bang!

Notes: Loosen up and then get some kicking skills in, start with some good board kicking, take it to some short repeats with long strokes, and then finish with a bang with some underwater work.

Friday, May 16, 2025

Summer Training Block

Warmup

4 X 150 + 4 X 75 @ 2:30-1:15 Loosen Up

18 X 25 @ 45

6 - plunge-kick-plunge for distance off walls

6 - single pull drills (FR or BK)

6 - double pull drills (BR or FL)

Main Set

3 X 75 @ 5:00

3 X 150 @ 5:00

300 EZ + 300 Social Kick

Notes: Finishing out the week with putting together 3 really solid repeats. Do it the right way and feel good about the week.

Thursday, May 15, 2025

Summer Training Block

Warmup

18 X 50 @ 55

6 EZ, 6 K-S;S-K, 3 IMO-FR, 3 Fast 1st 25

Main Set

18 X High Velocity Swims @ 1:30+

6 X :10 second Board Kick or Vert.Kick in streamline (arms over head)

6 X wall to far flags

6 X full 25 w/ fins and paddles

D-Crew (pace work)

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

*P200?, P500?

Notes: Get after some high end speeds today! D-Crew knock out 18 minutes of sub mile pace, how low can you keep it.

Wednesday, May 14, 2025

Summer Training Block

Warmup

150 + 2 X 125 + 3 X 100 + 4 X 75 @ :15R w/ fins, paddles, and snorkles

*loosen up

Main Set

3 X [2 X 50 + 75 + 50] @ 40-50-60-70

*strict stroke and kick count, fewest strokes, count stroke like it matters, it does!

24 X 25 @ 40

*16 4IMO, 2 X IMO

Finish w/ 3 X 50 @ 50

*as fast as you can with your biggest, tallest stroke, and fewest strokes

Notes: loosen up with some fins and paddles, Main set has you work on your stroke efficiency, rotating through some good strokes with short repeats, and the finish with 3 really BIG 50's.

Tuesday, May 13, 2025

Summer Training Block

Warmup

2 X 75 + 300 Kick + 2 X 75 + 200 Kick + 2 X 75 + 100 Kick @ :30R Loosen Up

12 X 25 @ 45 Kick Progression

#1 - Single leg side kick

#2 - Superman Deep Kick

#3 - Uh2o DPK

#4 - Uh2o build tempo to overspeed

Main Set

3 X's

300 Board Kick + 100 EZ @ 4:30-2:30

6 X 25 uh2o + 50 EZ @ 50-60 FAST!!

*Descend 300's 1-3

Extra 1:00 after 3rd round, then:

Bonus 50 uh2o Kick to Finish

*may take one stroke into wall at turn

Notes: get some slow quiet swimming in to help you loosen up, then sharpen up the kicking skills and then hit the legs on the main set.

Monday, May 12, 2025

Summer Training Block

Warmup

150 + 100 Kick + 150 + 100 Kick + 150 @ :30R loosen Up

24 X 25 @ 45

Rotate Through:

#1 - Sculling (high elbow)

#2 - FR Side-Stack-Send

#3 - FL - Dolphin dive to chin

#4 - Build, choice of stroke

6 X 25 @ 50 uh2o to 15M + 3-4 touches

Main Set

4 X 25 + 50 EZ @ 45-3:00

6 X 25 + 50 EZ @ 30-3:00

2 X [3 X 50 + 50 EZ] @ 60-3:00

6 X 25 + 50 EZ @ 30-3:00

4 X 25 + 50 EZ @ 45-3:00

D-Crew Version

4 X 50 + 150 EZ @ 45-3:00

3 X 75 + 150 EZ @ 60-3:00

2 X [2 X 125 + 150 EZ] @ 1:30-3:00

3 X 75 + 150 EZ @ 60-3:00

4 X 50 + 150 EZ @ 45-3:00

Notes: Loosen up with some ez Swimming and kicking, the warmup skillls are designed to get you thinking about the early vert. forearm (high elbow), and then sharpen up your underwaters. Main Set is working in a 3 minute ON, 3 minute OFF pattern. Push it on the FAST 3:00's, HR's should be high, you should be able to hold some good speed on all of the repetitions.

Thursday, May 8, 2025

Spring Training Block

Warmup

12 X 100 @ 1:40

3 Loosen Up, 3 K-S, 3 FRIM-FRIM-IM, 3 Fast 1st 25-50-last 25

Main Set

18 High Velocity Swims @ 1:30

6 Flags to Flags (no wall start)

6 underwater 25's w/ Fins

6 full 25's with Fins and Paddles

D-Crew Version

6 X 50 + 6 X 75 + 6 X 50 @ 1:30

*Go For it, best Avg.!

Notes: Typical FAST Thursday, get up to your highest speeds!

Tuesday, May 6, 2025

Spring Training Block

Warmup

2 X 75 + 3 X 100 Board Kick + 2 X 75 + 6 X 25 uh2o + 2 X 75 @ 1:15-1:40-1:15-50-1:15

*loosen up, go distance per kick on the uh2o 25's

12 X 50 @ 55 K-S; S-K (kick with board)

8 X 25 @ 45

#1 - Plunge-kick-Plunge; #2 - uh2o kick to side kick at 15M; #3 - exaggerated uh2o distance per kick; #4 - uh2o build to over speed

Main Set

3 X 25 uh2o + 25 EZ @ 30

2 X 100 Board Kick @ 2:00

3 X 25 uh2o + 25 EZ @ 30

2 X 100 Board Kick @ 1:45

3 X 25 uh2o + 25 EZ @ 30

2 X 100 Board Kick @ 1:30

3 X 25 uh2o + 25 EZ @ 30

Notes: great skills put in the warmup and then the main set has a nice challenge, moving back and forth between underwater streamline kicking and some descending board kicks. The last 3 uh2o 25's will be a challenge coming off some shorter rests.

Monday, May 5, 2025

Spring Training Block

Warmup

2 X 150 + 200 Board Kick + 2 X 150 @ 2:30-4:30-2:30 Loosen Up

8 X 25 Sculling Progression @ 45

12 X 25 @ 45

6 - single pull skills/drills (BK or FR)

6 double pull skills/drills (BR or FL)

8 X 25 Variable Sprints @ 45 (F-E, E-F, E, F)

Main Set

2 X [3 X 100 + 50 EZ] @ 1:20 2:00

2 X [4 X 75 + 50 EZ] @ 1:15-3:00

2 X [5 X 50 + 50 EZ] @ 70-4:10

Notes: The usual Monday warmup style, sharpening up some of the most important skills. Then the main set is a pattern that pushes you to swim your best for 2 rounds of 4 minutes, 5 minutes, and 6 minutes with 2-3-4 minutes of rest between rounds. The length of repetition also goes from bigger to smaller to keep the quality and the habits at a high level.

Thursday, May 1, 2025

Spring Training Block

Warmup

3 X 100 + 4 X 75 K-S (25-50) + 12 X 25 @ 1:40-1:15-40

100's = Loosen Up

75's = 1st 2 board kick; 2nd 2 uh2o kick

25's = E-E-E-F-E-E-F-F-E-F-F-F

F = 1st 4-6 touches

Main Set

18 High Velocity Swims @ 1:30

6 25's uh2o kicking from Dive

6 25's Fins and Paddles

6 Flags to wall + out to 15M + 3 touches

Notes: Hit your highest speeds today, doing some uh2o kicking from a dive to start things off, then moving into some full throttle 25's w/ fins and pads, and then finishing up by working through the walls

Wednesday, April 30, 2025

Spring Training Block

Warmup

300 + 200 + 2 X 100 + 200 + 300 @ :30R

*Fins and Paddles and Snorkles, low stroke counts

Main Set

12 X 25 FL @ 40 Fins & Paddles(5 strokes or less)

12 X 25 Backstroke @ 40 Fins (spin 1st 6 touches)

12 X 25 BR @ 40 Paddles Only (2 strokes or less)

12 X 25 FR @ 40 Fins & Paddles (Big, Tall Strokes, shoulder driven)

2:00 Rest

3 X 100 @ 2:00 pick your stroke or IM and get 3 really good reps.

Notes: slow and pretty warmup with equipment on hands, feet and head. Keep using the equipment to get some stroke work in and then put it all together with 3 really good 100's to finish it out.

Tuesday, April 29, 2025

Spring Training Block

Warmup

4 X 75 + 200 Kick + 2 X 150 + 200 Kick + 4 X 25 @ 1:15-4-2:30-4-30 Loosen Up

12 X 25 @ 45

Rotate 1-Plunge-Kick-Plunge; 2-uh2o kick to single pull to side kick; 3-uh2o kick to 3 touch side plunge

Main Set

[3 X 100 + 200 Board Kick @ 1:40] @ 10:00

3 X 25 uh2o @ 60

2 X [2 X 25 uh2o @ 30] @ 2

1 X [3 X 25 uh2o @ 30] @ 3

2 X [2 X 25 uh2o @ 30] @ 2

3 X 25 uh2o @ 60

Notes: Loosen the legs up with the long, EZ warmup, and then take that into some underwater streamline skills. Main set is some good board kicking to work the kick strength. 3 Strong 100's and then take that into a 200 and try to double up the time (i.e., 1:30's = 3:00). The remainder of the set is spent uh2o in the streamline position where you want to work on your maximize your uh2o kicking speed, position, and strength.

Monday, April 28, 2025

Spring Training Block

Warmup

150 + 3 X 75 + 3 X 25 @ 2:30-1:20-40 Loosen Up

8 X 25 @ 45 Sculling Pattern (wrist, elbow, belly, doggie)

12 X 25 @ 45

6 single pull drills (FR or BK)

6 double pull drills (FL or BR)

4 X 25 @ 45 Variable Sprints

Main Set

4 X [2 X 25 + 25 EZ] @ 20-40

3 X [3 X 25 + 25 EZ] @ 30-90

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

2:00 Extra Rest

100 to Finish!

Notes: Typical Monday start as you brush up your sculling and stroke skills, and a great FAST-EZ set to make sure we are looking good on a Monday.

Friday, April 25, 2025

Spring Training Block

Warmup

3 X 125 + 3 X 75 + 6 X 25 @ 2-1:20-40 Loosen Up

4 X 25 Plunge @ 45

4 X 25 Flags to wall + plunge @ 45

4 X 25 MP to wall + plunge @ 45

Main Set

12 X 25 FL @ 35

6 X 50 BK @ 50

4 X 75 BR @ 1:30

3 X 100 IM @ 1:30

2:00 Break

8 X 50 @ 1:15 4IMO

Notes: Work on some streamlines and strength off the walls on the plunges after you get loosened up. Main set is some IM work, always good to work through all of the strokes!

Thursday, April 24, 2025

Wednesday, April 24, 2025

Spring Training Block

Warmup

3 X 50 Loosen + 6 X 25 Board Kick @ 50

3 X 50 Loosen + 6 X 25 IMO @ 50-40

3 X 50 Loosen + 6 X 25 F-E @ 50-30

Main Set

18 X 25 @ 2:00

12 Push - alt. 2 w/ fins + paddles; 2 w/o

6 Dive - alt. 1 w/ Fins; 1 w/o

D-Crew Set

2 X [100 + 125 + 150] @ 2:00

2 X [75 + 100 + 125] @ 2:00

2 X [50 + 75 + 100] @ 2:00

*Best Effort throughout

Notes: Short and efficient warmup, feel free to do some mobility on deck before to add to the preparation. Sprinters are cranking some 25's adding and subtracting the fins/paddles. the D-Crew has a great best effort set that will allow you to get faster as you go as the rest works in your favor.

Tuesday, April 22, 2025

Spring Training Block

Warmup

150 + 50 Kick + 100 + 100 Kick + 50 + 150 Kick @ :15R Loosen Up

12 X 25 @ 45 Kick Progression

#1 - single leg side kick; #2 - superman "deep" kick; #3 - uh2o DPK; #4 - uh2o tempo build

Main Set

4 X [150 + 50 EZ Swim] @ 2:20-1:40

*Board Kick, 150's D1-4

24 X 25 @ 45

#1 - Vertical Board last 15M

#2 - Side FL

#3 - FAST uh2o

Notes: Leg Day - loosen up with an EZ Swim-Kick and then warmup up the kicking skills. Part I is a board kick Descend, then work some short repeats with some resistance, and uh2o kicking.

Monday, April 21, 2025

Spring Training Block

Warmup

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

Loosen Up

8 X 25 @ 45 sculling pattern (wrist, elbow, belly, doggie)

12 X 25 @ 45

6 - single pull drills (FR - side-stack-send OR BK - Side kick + single pull)

6 - double pull skills (BR - uh2o double arm pull downs OR FL - D.D. to double arm pull to chin)

8 X 25 @ 45 Variable Sprint

Main Set

4 X 75 @ 2:00 FAST!

4 X [50 + 50 EZ] @ 60

4 X 75 @ 2:00 FAST!

*Best effort on all the 75's and 50's, you get some active recovery on the middle 4 reps.

D-Crew Style

4 X 150 @ 2:00

4 X 125 @ 2:00

4 X 100 @ 2:00

*Best avg. throughout, the rest increases as you go, to give you a natural descend.

Notes: Take some time loosening up after the Holiday weekend, and work through some skills getting your feel of the water and some connections in. Then get some great 75's and 50's in to start the week. Hit some good numbers with great habits. D-Crew style is a great 1500 same effort, descending pace.

Thursday, April 17, 2025

Spring Training Block

Warmup

24 X 50 @ 55

6 EZ, 6 K-S;S-K; 6 IMO-FR; 6 F-E; alt. Build 2nd 25

Main Set

18 High Velocity Swims @ 1:30 or more

6 Board Kick from wall to flags OR uh2o 25 w/ fins

6 wall to far flags (no wall start, start with dolphin dive)

6 full 25 w/ fins and paddles

D-Crew (long swim before the holiday weekend)

3 X 300 @ 4

6 X 150 @ 2:10 #3 and #6 Faster

9 X 100 @ 1:20 Faster on the Evens, keep it moving on the Odd's

Notes: Short and efficient warmup, feel free to do some dynamic stretching before you hop in the water. then have fun feeling the high speeds and tempo's. D-Crew if you want a long swim before Easter weekend, execute the pattern and you will feel good through the weekend!

Wednesday, April 16, 2025

Spring Training Block

Warmup

2 X 225 + 4 X 125 + 6 X 75 @ :30R

*fins, snorkle, paddles, snorlke,

*long, slow, pretty

4 X 100 Board Kick (Flutter) at talking pace, with good knee bend and depth of flutter kick

2 X 25 + 3 X 50 @ 30-50

2 X 25 + 3 X 75 @ 30-1:20

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

2 X 25 + 3 X 75 @ 30-1:20

2 X 25 + 3 X 50 @ 30-50

*strict stroke and kick count, holding lowest stroke count

*if you can't, add rest to sendoff

*best to do with FR or BR

Notes: Loosen up with some equipment on hands and feet, and then get some slow kicking while working on the knee bend and depth of your flutter kick. Main set is 23 minutes. The 25's are there to make sure you can always get back to your lowest stroke count. and then work on your efficiency by holding your stroke count (and kick count off wall) throughout the 50-75-100's. Will work really well with FR and BR.

Tuesday, April 15, 2025

Spring Training Block

Warmup

300 + 200 Kick + 2 X 200 + 150 Kick + 3 X 100 + 100 Kick @ :30R

*Loosen Up.

12 X 25 @ 45 Kick Technique progression

single leg side kick; superman "deep Kick"; uh2o DPK; uh2o build to supersonic

Main Set

4 X [3 X 25 uh2o + 25 EZ + 100 Board Kick] @ 3

25's uh2o are all FAST

100 Board Kick is D1-4

Extra 1:00

Finish with 100 Fins and Paddle, FAST!!!, maximizing uh2o to 15M and over kick at surface

Monday, April 14, 2025

Spring Training Block

Warmup

6 X 50 + 3 X 100 + 6 X 25 @ 50-1:40-30 Loosen Up

8 X 25 @ 45 Sculling Pattern (wrist, elbow, belly, doggie)

12 X 25 @ 45

6 - single arm pulls (superman-side kick or BK side kick to single pull)

6 - double arm pulls (Dolphin dives to the chin or kick to Y + launch head up after hands turn the corner)

8 X 25 @ 45 variable sprints

*get ready for main set

Main Set

3 X 25 + 50 EZ @ 40-2

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

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

3 X 50 + 50 EZ @ 40-2

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

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

3 X 25 + 50 EZ @ 40-2

Notes: Take your time loosening up, and then start the week out with working on the feel of the water with your sculling technique and then taking that into some single and double arm pulls, before you start getting your heart rate up with the variable sprints. The main set looks a little more complicated than it really is. It is actually a great 28 minute progression where we are going 2 minutes on - 2 minutes off. The pattern starts and ends with 25's and then you introduce a 50 before and after the 25's which leads to the big round of 3 X 50's in the middle. All repeats are short and should allow you to keep the quality high and the habits in tact.

Friday, April 11, 2025

Spring Training Block

Warmup

24 X 50 @ 55

6 EZ, 6 K-S; S-K; 6 IMO-FR; 6 D1-3, E-F-E

Main Set

30 X 25 @ 30

*pick your stroke and equipment, maintain same effort and tempo throughout

Notes: Very simple, yet effective workout for a Friday, 20 minutes to warmup, then one of the simplest, yet hardest sets to finish the week with. 15 minutes of 25's, hold your best. Maintain streamline and stroke integrity throughout. Short and sweet! Have a great weekend!

Thursday, April 10, 2025

Spring Training Block

Warmup

2 X 150 + 6 X 25 Board Kick @ 2:30-40

3 X 100 + 6 X 25 uh2o Kick @ 1:40-50

4 X 75 + 6 X 25 F-E @ 1:15-40

Main Set

18 High Velocity Swims @ 1:30

6 Dive to Far Flags

6 Flags to wall to 3 touches (no wall start, get out to 15M)

6 Dive 25's w/ Fins

D-Crew Style

6 X [125 + 100 + 75] @ 1:30 Best Avg.

Notes: Loosen up and get some legs going during the warmup. Main Set, get up to your highest speeds, start and end with going off the blocks, in the middle work through the wall and blast out past the 15M. D-Crew - put down some best avg. work!

Wednesday, April 9, 2025

Spring Training Block

Warmup

2 X 125 + 2 X 250 + 2 X 125 @ :30R Loosen up w/ Fins & Paddles & snorkle

12 X 25 @ 40 IMO

Main Set

6 X [2 X 75 + 100 + 50] @ 60-70-80-90

1st 3 Rounds = smooth, quiet, consistent

Last 3 rounds = F-F-E-E; E-E-F-F; E-F-E-F

F = stronger, not full send.

Notes: Long Slow swim with fins and paddles to loosen up and work through some stroke to get all the muscles working. Main set is some general conditioning mode. 30 minutes of steady swimming, with some F's in the 2nd 15 Minutes to push it a little. 1st 15 Minutes, count your strokes and keep it consistent, and then on the E's in the 2nd 15 minutes, challenge yourself to get back to your stroke count after the stronger F's. Easier said than done. Great challenge that will make you more efficient and faster when racing.

Tuesday, April 8, 2025

Spring Training Block

Warmup

5 X 200 S-K-S-K-S @ :30R Loosen Up

12 X 25 @ 45 (6 - BK - single arm pulls; 6 BR - BR pull w/ paddles and alt. BR/FL kick)

8 X 25 @ 45 turn sequence

#1 - wall Kick + 45 degree plunge

#2 - 3 shooters

#3 - Flags to wall + uh2o to 15M + 3 touches

#4 - MP Dolphin Dive to 3 touch finish

Main Set

3 X [3 X 100 Board Kick + 100 EZ Swim] @ 1:50-40-30-2:00

*the first round is on 1:50, the 2nd round is on 1:40..... the EZ swim is always on 2

UH2O Kicking!!

6 X 25 @ 50

2 X [3 X 25 @ 40] @ 2:30

3 X [2 X 25 @ 30] @ 2

100 EZ to loosen up

Finish with 1 X 100 w/ Fins and Paddles, max out uh2o kicking to 15M with overkick throughout. Ride the legs!!!!

Notes: Start with some quiet back and forth swimming and kicking. Work on some single pulls with backstroke and some strong double pull, breastroke style and some turns during warmup. Main set has some good ole board kick to hit the fitness in the legs. Then take it underwater and work your streamline muscles and uh2o kicking skills. Finish with a nice big 100 maximizing the time spent underwater and pushing the overkick on the surface.

Monday, April 7, 2025

Spring Training Block

Warmup

3 X 75 + 2 X 100 + 3 X 25 @ 1:20-1:30-40 Loosen Up

8 X 25 Sculling Pattern @ 45 (wrist, elbow, belly, doggie)

12 X 25 @ 45 (6 side-stack-send; 6 D.D. to double pull to chin)

4 X 25 @ 30 Variable Sprint

Main Set

5 X 50 @ 2:00

50 + 75 + 50 + 75 + 50 @ 2:00

75 + 25 + 75 + 25 + 75 @ 2:00

D-Crew Version

75 + 100 + 50 + 100 + 75 @ 2:00

2 X 300 @ 5:00

50 + 75 + 100 + 75 + 50 @ 2:00

Notes: Loosen up, get some sculling in to start the week and then work on some single pulling (side-stack-send) and double pull (D.D to chin) technique. Main set, 30 minutes of good repeats. Be realistic, don't just Blast the first few repeats and hang on for dear life. Be steady and consistent from start to finish with good effort, good stroke counts, and good habits. You have time to talk and rest between reps. You can also mix in as much stroke as you wish.

Friday, April 4, 2025

Spring Training Block

Warmup

300 + 200 Kick + 100 IM @ :30R

8 Dives

*2 Plunge; 2 Plunge-kick-plunge; 2 kick to surface to side kick; 2 kick to surface + 3 touch send

Main Set

Stroke Efficiency w/ FINS and Paddles and Snorkle

12 X 25 @ 45

8 X 50 @ 1:30

6 X 75 @ 2:10

*4 kicks off each wall + set stroke limit at 6-8 strokes + 80-90% effort

Notes: Set strict stroke and kick limit off of each wall and DO NOT BREAK STROKE COUNT. Keep effort level strong at 80-90%. Devil is in the details! Work stroke efficiency today. Big, Tall, Strokes!

Thursday, April 3, 2025

Spring Training Block

Warmup

8 X 75 @ 1:15 Loosen Up

8 X 50 Kick @ 1:00 Odd - Board Kick; Even - uh2o to side kick at 15M

8 X 25 Variable Sprints @ 45

Main Set

18 High Velocity Swims @ 1:20+

6 Flags to far wall (no wall, Dolphin Dive Start)

6 Wall to Far Flags

6 Full 25's w/ Fins and Paddles

D-Crew Version:

6 X [2 X 25 @ 20 or 25] @ 1:20

6 X 50 @ 1:20

3 X 100 @ 2:40

Notes: Hit your highest speeds today!

Wednesday, April 2, 2025

Spring Training Block

Warmup

3 X 150 + 3 X 100 + 3 X 50 @ 2:20-1:40-50 Paddles and Fins

16 X 25 @ 45 4 IMO (3 drill - 1 swim)

FL = D.D. to chin; BK = single arm pulls; BR = 3 spin w/ flutter + 1 stroke plunge; FR = 12 1/2 superman kick + 6 touch overkick

Main Set

4 X [2 X 75 + 100 + 2 X 50 + 25] @ 1:20-1:20-40-40

*slow, steady, hold same stroke count, and kick count no matter what

Notes: Loosen up with some fins and paddles EZ swimming and hit all 4 strokes in the warmup. Main Set is not very glamorous today, but oh so important, work on your stroke efficiency, hold your stroke count and kick count off walls no matter what. The 100 and 2 50's will pinch you a little, but DON'T lose your stroke count.

Tuesday, April 1, 2025

Spring Training Block

Warmup

3 X 100 @ 1:40 Loosen Up

12 X 50 @ 55 K-S; S-K Loosen up legs

12 X 25 @ 50

4 Plunge for :02 + 4 big kicks

4 wall kick + plunge for :02 + 4 big kicks

4 uh2o 25's build tempo of kick

Main Set

[3 X 150 Board Kick @ 2:30] @ 10:00

*best avg.

5 X [2 X 25 @ 30 uh2o] @ 2

*FAST!

4 X 50 Kick @ 2:30

BLAST any way you want, with or without a board

Notes: Nice Leg and streamline session. Part I, make the interval and hold the best avg., then start putting together 2 back to back uh2o 25's, and then finish with some big 50's!

Monday, March 31, 2025

Spring Training Block

Warmup

2 X 150 + 6 X 50 @ 2:30-50 Loosen Up

8 X 25 @ 45 sculling progression (wrist, elbow, belly, doggie)

12 X 25 @ 45 FR skills (6 superman - side kick; 6 side-stack-send)

8 X 25 @ 30 Variable Sprints - get HR up

Main Set

3 X 25 + 75 EZ @ 40-2

4 X 25 + 100 EZ @ 35-2:40

5 X 25 + 75 EZ @ 30-2:30

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

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

D-Crew Version

75 + 75 EZ @ 1:30

2 X 75 + 75 EZ @ 1:20

3 X 75 + 75 EZ @ 1:15

4 X 75 + 2 X 75 EZ @ 1:10

2 X [150 + 100 EZ] @ 2

Notes: Work on your Sculling and Freestyle skills during the warmup. Great Fast-EZ pattern to start the week off with your best.

Thursday, March 27, 2025

Spring Training Block

Warmup

6 X 75 @ 1:10 Loosen Up

8 X 50 @ 60 K-S; S-K

10 X 25 @ 30 F-E-F-F-E-F-F-E-F-E

Main Set

18 High Velocity Swims @ 1:20

6 Wall to Flags

6 Flags to Far wall (Dolphin Dive to uh2o kick start for FL-BK-BR; surface superman kick start for FR)

6 Fins and Paddles full 25

D-Crew Version

6 X [25 + 50 + 75] @ 1:20

*Goal is P200 or under

Notes: Hitting our highest speeds today, get moving!!!

Wednesday, March 26, 2025

Spring Training Block

Warmup

3 X 100 + 4 X 125 Pull @ 1:40-2 loosen up

12 X 25 @ 45 your stroke and your drills

Main Set

3 X 100 + 6 X 25 + 3 X 100 @ 1:20-30-1:20

3 X 75 + 6 X 25 + 3 X 75 @ 1:20-30-1:20

3 X 50 + 6 X 25 + 3 X 50 @ 1:20-30-1:20

*Strong, throughout, mix in stroke/IM/Kick pattern on 25's, keep stroke count low

Notes: Start with some slow pulling and then keep your own strokes/skills sharp. Main set is 33 minutes, and is geared toward maintaining a strong, steady effort throughout, while maintaining a stroke count. Mix in some stroke and kick as you wish.

Tuesday, March 25, 2025

Spring Training Block

Warmup

10 Minute Pole Warmup

300 + 200 + 100 alt. 50S-50K @ :30R

8 X 25 Sculling Progression + 8 X 25 Turn Progression @ 45

Turns = wall kick + Plunge; 3 shooters; Flags to wall to 3 touches; MP no wall turn + uh2o to big finish

2 X's

400 Kick @ 8 alt. 25 FAST flutter w/ 25 "deep" exaggerated kick (knee bend)

12 X 25 @ 50

#1 - uh2o DPK; #2 - uh2o FAST; #3 - Swim Uh2o to 15M and overkick to finish

D-Crew - substitute [8 X 75 @ 60] @ 10 for the 25's Best Avg.

Notes: work on your sculling and turn skills during warmup. Also start with a really good dynamic warmup with the poles. Use the 400 for some contrast, FAST/LOUD flutter kick with, DEEP/SLOW flutter. Then work on your underwater skills. D-Crew gets some best avg. swimming as well.

Monday, March 24, 2025

Spring Training Block

Warmup

250 + 150 + 50 @ :30R Loosen Up

12 X 25 @ 45 streamline progression

45 plunge; plunge-kick-plunge; uh2o 25 dpk; uh2o to side kick at 15M FAST

12 X 25 @ 30 F-E-F-E-F-F-E-E-F-E-F-E

Main Set

36 X 50 @ 50

E-E-F-E-E-F

E-F-F-E-F-F

E-F-E-F-E-F

E-E-F-F-E-E

Notes: Always work on your streamlines when you get a chance in the warmups! Main set is 30 minutes, F-E pattern, put together 11 really good 50's, and keep the E's in check by keeping your stroke count low and streamlines sharp. Choice of stroke and equipment.