Calvin College Summer Workouts: April 2025

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!