Calvin College Summer Workouts: May 2025

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