Calvin College Summer Workouts: March 2025

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.