Calvin College Summer Workouts: June 2025

Friday, June 27, 2025

Summer Training Block

Warmup

2 X 150 + 3 X 75 + 5 X 25 @ own sendoff

*loosen up

16 X 25 @ 45

*4 each stroke, hit your favorite drills and skills

4 X 25 @ 45 variable sprints

Friday Fifteen!

3 X 50, 75 or 100 @ 5:00

*choose your distance

D-Crew

3 X 400 @ 5:00 D1-3

Notes: Finish the week with an explanation point!

Thursday, June 26, 2025

Summer Training Block

Warmup

12 X 100 @ 1:40

3 EZ, 3 K-S, 3 FRIM-FRIM-IM, 3 Fast 1st 25-50-last 25

Main Set

18 high velocity swims @ 1:30

6 MP to wall

6 flags to far wall

6 wall to wall with FINS

D-Crew

18 X 50 @ 90

*P200 or FASTER!!!!

Notes: Highest speeds today!!!

Wednesday, June 25, 2025

Summer Training Block

Warmup

250 + 5 X 50 + 250 + 5 X 50 + 250 @ own sendoff

*slow and quiet with fins, paddles, and snorkel

Main Set

8 X 100 FRIM @ 1:30

8 X 75 FL-BK-BR @ 1:30

8 X 50 BK-BR @ 50

8 X 75 BK-BR-FR @ 1:30

8 X 100 IM @ 1:30

Notes: Some general conditioning in the middle of the week. Work through the strokes. Feel free to adjust the sendoff's but the effort should stay steady throughout with about 15-20R from start to finish. This is not a best effort set, keep it under control and put an emphasis on moving well.

Tuesday, June 24, 2025

Summer Training Block

Warmup

100 + 2 X 50 K-S + 100 Kick + 2 X 50 K-S + 100 @ own sendoff

*loosen up

16 X 25 kicking skills @ own sendoff

#1 - single leg side kick

#2 - superman deep flutter kick

#3 - side FL w/ exaggerated BIG kick

#4 - uh2o dolphin kick slow to fast

Main Set

12 X 75 Board Kick @ 1:15-30 (:10R)

*strong effort, shorter rest, not all out

12 X 25 uh2o @ 60

*FAST - best effort

6 X 50 @ 1:30

*uh2o to 15M both ways

D-Crew - after the 75's

4 X 250 + 6 X 150 + 8 X 50 @ :15R Middle 50 Kick

Notes: both groups start with some steady, strong board kick. Board Kick is great for general leg strength and tempo training. Sprint takes the skill's under water and crank out some underwaters and 50's while the D-Crew takes it into a Swim-Kick pattern.

Monday, June 23, 2025

Summer Training Block

Warmup

150 + 2 X 75 + 2 X 25 + 2 X 75 + 150 @ own sendoff

*Loosen Up

8 X 25 sculling pattern @ own sendoff

8 X 25 superman-sidekick or side-stack-send @ own sendoff

8 X 25 1pull-2kick or dolphin dive to the chin @ own sendoff

Main Set

100 + 100 EZ @ 2

2 X 75 + 100 EZ @ 1:15-2:30

3 X 50 + 100 EZ @ 50-2:30

6 X 25 + 100 EZ @ 30-3

3 X 50 + 100 EZ @ 50-2:30

2 X 75 + 100 @ 1:15-2:30

100 + 100 EZ @ 2

Notes: Tough FAST-EZ pattern to start the week, but doable, Start and finish with a 100 and then the reps get shorter in the middle as you keep the good habits at a high level. Feel free to make a stroke pattern or kick pattern.

Monday, June 16, 2025

Summer Training Block

Warmup

3 X 100 + 4 X 75 + 3 X 100 @ 1:40-1:15-1:40

*Loosen Up

8 X 25 Sculling Pattern @ Own Sendoff

8 X 25 single pull skills @ Own Sendoff

8 X 25 double pull skills @ Own Sendoff

Main Set

5 X [2 X 100 + 100 EZ] @ 1:30-3

Rd. 1 - FR

Rd. 2 - Stroke/IM

Rd. 3 - Kick

Rd. 4 - Stroke/IM

Rd. 5 - FR

Notes: Main set is 3 minute ON - 3 minute Off pattern. I Put a pattern to follow to change things up, but you can make it your own. Think of it as 5 double up sets of 100's. Put some good numbers together.

Thursday, June 12, 2025

Summer Training Block

Warmup

18 X 50 @ 1:05

6 EZ, 6 K-S; S-K, 3 IMO-FR, 3 Fast-EZ

Main Set

18 High Velocity Swims @ 1:30+

6 Flags to Flags w/ no Fins

6 Flags to Flags w/ FINS and Paddles

6 Full 25 wall to Plunge off far wall

D-Crew

8 X 50 + 6 X 75 + 4 X 100 @ 1:30

*Best Avg. Throughout

Notes: Everyone's favorite day and favorite kind of workout! Get up to speed, pretty simple pattern for sprint group, so you should be able to get some good tempo and strokes in. It will be a challenge to hold a plunge as far as you can on the last 6! D-Crew, doing some D-Crew things, set the table with the 50's and then extend that tempo and effort into the 75's and 100's.

Wednesday, June 11, 2025

Summer Training Block

Warmup

2 X 125 + 6 X 75 + 2 X 125 @ own sendoff

*loosen up w/ Fins, Paddles, and Snorkel's

300 Board Kick at talking Pace

Main Set

12 X 25 FL + 3 X 100 FRIM @ 35-1:30

6 X 50 BK + 3 X 100 IM @ 50-1:30

4 X 75 (50BR-25FR) + 2 X 200 IM @ 1:15-3

8 X 75 @ 1:15

2 FL-2 BK-2 BR-2 BK-BR-FR

Notes: work through all the strokes today and get some work on your endurance. In order to do that, keep the effort in check and the stroke count low. We don't want to be red lining it on this set. Look as pretty as you can the entire way.

Tuesday, June 10, 2025

Summer Training Block

Warmup

4 X 75 + 300 Kick + 4 X 75 @ own sendoff

*loosen Up

4 X [50 Board Kick (deep kick) + 3 shooters from bottom + 25 uh2o DPK] @ 30ish rest

*warmup up the kicking skills and muscles

Main Set

8 X 25 uh2o @ 1:15 Strong, FAST, good streamline position!

3 X 100 + 3 X 75 + 3 X 50 + 3 X 25 @ 1:40-1:20-60-40

*Board Kick - Strong and Steady

4 X 50 @ 2:00

*Swim - maximize underwater to 15M both ways, be strong, FAST, and in control.

Notes: Great warmup for the legs, then hit some uh2o's while you are fresh, don't forget about the streamline muscles! then hit some tempo endurance with some good board kick and put it together with some swims on the last 4 50's.

Monday, June 9, 2025

Summer Training Block

Warmup

150 + 2 X 75 + 150 + 2 X 75 + 150 @ :15R

Loosen Up

18 X 25 @ own sendoff

6 - single pull skills (FR/BK)

6 - double pull skills (FL/BR)

6 - wall and streamline skills

*2 - plunge-kick-plunge; 2 plunge-kick-plunge from turn; 2 plunge-kick-plunge from MP

Main Set

2 X 50 + 50 EZ @ 60

2 X [2 X 50 + 50 EZ] @ 50-60

3 X [3 X 50 + 50] @ 40-60

2 X [2 X 50 + 50 EZ] @ 50-60

2 X 50 + 50 EZ @ 60

Notes: After warmup, use pairs of 50's to put together some FAST swims with good habits. The rest pinches you in the middle of the set, but should give you the perfect challenge to start the week. Feel free to mix in stroke or kick.

Friday, June 6, 2025

Summer Training Block

Warmup

200 + 3 X 100 + 6 X 25 @ own sendoff

*Loosen Up

8 X 25 sculling Pattern @ own sendoff

16 X 25 Kicking Skills @ own sendoff

4 - single leg side kick

4 - superman deep kick

4 - uh2o distance per kick (exaggerate!!!)

4 - uh2o build to superspeed

Friday Fifteen

10 X 100 @ 1:30

D1-5, then E-F-E-F-E

*descend by :01-:02 per 100 to as fast as possible, the two more BIG ones.

Notes: Start with some sculling, then sharpen the kicking skills. The Friday 15 will ask you to execute a really good Descend and then knock out two more big 100's for a great finish!

Thursday, June 5, 2025

Summer Training Block

Warmup

18 X 50 @ 55

6 Loosen Up, 6 K-S; S-K, 3 IMO-FR, 3 Fast 1st 25

Main Set

18 High Velocity Swims @ 1:30+

6 wall (surface start) to MP + 6 kicks + 3 touches

6 Flags to wall to 15M + 3 touches

6 full 25's w/ fins and paddles

Notes: get right to it on the warmup and get ready. Adding some more details to the 1st round, leave from superman position at surface from the wall, max speed to Mid Pool, then flip, kick it out to 3 touches. Work through the turn on the middle 6 and finish with full 25's with equipment to finish it out.

Wednesday, June 4, 2025

Summer Training Block

Warmup

4 X 125 + 4 X 100 + 4 X 75 @ own sendoff

*slow, fins, paddles, snorkles

Main Set

12 X 25 @ 35 FLY

8 X 50 @ 50 Back

4 X 75 @ 1:30 Breast

2 X 100 @ 1:30 IM

2 X 100 FLY @ 1:45

4 X 75 Back @ 1:15

8 X 50 BR @ 60

12 X 25 @ 35 IMO

Notes: Get some IM work today, strong and steady throughout! Same effort from start to finish, feel free to adjust the sendoff, should be a consistent 15-20 sec rest.

Tuesday, June 3, 2025

Summer Training Block

Warmup

2 X 75 + 200 Kick + 2 X 75 + 200 Kick + 2 X 75 @ own sendoff

*loosen up

12 X 50 @ 1:15

Odd - uh2o kick on 1st 25 (DPK)

Even - uh2o 2 15M on 2nd 25 Fast

Main Set

6 X 100 Board Kick + 6 X 25 uh2o @ 1:40-50

4 X 100 Board Kick + 4 X 25 uh2o @ 1:45-45

2 X 100 Board Kick + 2 X 25 uh2o @ 2:00-30

300 EZ swim

1 X 100 uh2o to 15M off every wall

Notes: some good endurance kicking along with some underwater work. Put it all together at the end for one well swum 100. Execute the gameplan.

Monday, June 2, 2025

Summer Training Block

Warmup

2 X 125 + 2 X 75 + 2 X 25 @ own sendoff

Loosen Up

24 X 25 @ own sendoff

12 - working on single pull drills (FR and BK)

12 - working on double pull drills (BR and FL)

3 X 25 + 50 + 75 @ 30-60-90

*strict stroke and kick count

*be efficient

Main Set

9 X 50 @ 60

4 X [75 + 50 EZ] @ 1:15

6 X 50 @ 1:30

D-Crew

9 X 75 @ 60

4 X [100 + 75 EZ] @ 1:15

6 X 75 @ 1:30

Notes: Get the skills working on the first day of the week and then take on a Fast-EZ set that gives you some flat out rest on the first 50's, you get some active recovery on the 75's and then a little more rest to finish with a bang on the last 50's.