Calvin College Summer Workouts: April 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!