Calvin College Summer Workouts: 2025

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.