Calvin College Summer Workouts: July 2025

Tuesday, July 29, 2025

Summer Training Block

Warmup

200 + 300 Board Kick + 6 X 25 uh2o @ own sendoff

*loosen up

12 X 25 @ 45 or own sendoff

*4 single leg side kick

*4 double kick side fly

*4 superman deep kick

Main Set

8 X 75 Board Kick @ 1:15

8 X 25 uh2o Kick @ 1:15

4 X 75 Board Kick @ 1:30

5 X 50 Swim @ 1:30

*uh2o to 15M both ways FAST

Notes: Nice leg day!

THIS WILL BE THE LAST WORKOUT OF THE SUMMER TRAINING BLOCK. WE WILL POST PRE-SEASON WORKOUTS STARTING THE WEEK OF AUG. 11

Monday, July 28, 2025

Monday, June 28, 2025

Summer Training Block]

Warmup

250 + 2 X 125 + 5 X 50 @ own Sendoff

*loosen up

24 X 25 @ 45 or own sendoff

8 - sculling progression

8 - single arm pull drills

8 - double arm pull drills

Main Set

[6 X 100 @ 1:10-20 (:10R)] @ 10:00

[6 X [50 + 25EZ] @ 40] @ 10:00

[6 X [50 + 25EZ] @ 40-30] @ 10:00

[6 X [50 + 25EZ] @ 35-25] @ 10:00

Notes: Slow start to a Monday, then maybe the most challenging set posted in a little while. It is a VO2max and then turns into some VO2 endurance. The buy in is the 100's best avg. you want the best 6 of a kind that you can do on a :10 second interval. Every round is on 10:00 so you have a couple minutes between each round. Next, we us the 50's to spike it up into a faster speed/gear while getting some active recovery. We attack the endurance as we take away some of the rest by round. The last round should be a good test!

Friday, July 25, 2025

Summer Training Block

Warmup

150 + 2 X 75 + 6 X 25 @ 2:30-1:15-40 or own sendoff

*loosen up

8 Dive's as follows:

2 Plunge; 2 Plunge - kick - Plunge; 2 kick to side kick at 15M; 2 kick to 3 touches at 15M

12 X 25 @ 45 or own sendoff

*your "best of" drills

Friday Fifteen

50 + 100 + 200 + 100 + 50 @ 3:00

3 X 300 @ 5:00

Notes: warmup with some dive work and some drills, then you have another 5 repeats or 3 repeats where you are finishing the week with your best

Thursday, July 24, 2025

Summer Training Block

Warmup

16 X 75 @ 1:15 or own sendoff

4 EZ, 4 Kick 1st 25, FL-BK-BR; BK-BR-FR; Fast 1st 25-50; last 50-25

Main Set

18 High Velocity Swims @ 1:30+

6 X full 25 w/ FINS & Paddles

6 X Out-Back (flip around MP after 3 touches)

6 X full 25 from dive

D-Crew Option:

6 X [50-50-75] @ 1:30+

*P200 and P200 tempo or faster

Notes: Everyone's favorite day, get up to your highest gears!

Wednesday, July 23, 2025

Summer Training Block

Warmup

6 X 75 + 2 X 225 + 6 X 75 @ own sendoff

*Fins, Paddles, Snorkels, slow, and quiet

300 Social Kick

Main Set

3 X 100 + 3 X 25 @ 1:40-40

3 X 150 + 3 X 50 @ 2:20-50

3 X 200 + 3 X 75 @ 2:40-70

3 X 150 + 3 X 50 @ 2:20-50

3 X 100 + 3 X 25 @ 1:40-40

*hold stroke count throughout, feel free to mix in strokes and adjust sendoff to keep stroke count

Notes: Slower day today, and a swim pattern where you can get some longer repeats mixed in with some shorter repeats. The goal is to keep your HR in check as you stay in your middle gear or lower so that you can maintain your stroke count and kick count off the walls. Don't just fall into lap swim mode and make sendoff's!

Tuesday, July 22, 2025

Summer Training Block

Warmup

300 S-K-S + 2 X 150 S-K-S + 300 S-K-S @ own sendoff

*loosen up as you move back and forth from swim and kick

12 X 25 kicking skills @ 45 or own sendoff

4 single leg side kick

4 double leg side fly

4 superman "deep kick"

*exaggerate knee bend and depth on all three drills

Main Set

2 X [2 X 25 Uh2o @ 25] @ 3:00 FAST

1 X 300 Board Kick @ 6:00 FAST

2 X [2 X 25 Uh2o @ 25] @ 3:00 FAST

1 X 300 Board Kick @ 6:00 FAST

2 X [2 X 25 Uh2o @ 25] @ 3:00 FAST

Notes: Very doable FAST repeats to hit the legs and do some really FAST repeats, and do them really well.

Monday, July 21, 2025

Summer Training Block

Warmup

2 X 150 + 12 X 25 + 2 X 150 @ own sendoff

*loosen up

24 X 25 @ 45 or own sendoff

8 sculling pattern

8 single arm skills

8 double arm skills

Main Set

3 X 100 + 3 X 50 + 50 EZ @ 1:20-40-2

4 X 100 + 3 X 50 + 50 EZ @ 1:15-40-2

3 X 100 + 3 X 50 + 50 EZ @ 1:20-40-2

Notes: This is a set that has some strategy to it and some different gears. You should swim the 100's in a nice, strong gear (3-4 out of 5), moving, still got a gear left, be patient, then the 50's go to your next bigger year (4-5 out of 5). Rest is on the smaller side as you will have to work through some fatigue by the end of the set. Do the set the right way and you will get some great results to start the week.

Friday, July 18, 2025

Summer Training Block

Warmup

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

*Loosen UP

24 X 25 skills @ 45 or Own Sendoff

8 - 2 plunge; 2 plunge-kick-plunge; 2 kick to surface + single pull to side kick; 2 uh2o to 3 touches

8 - same from flags into wall coming off a spin

8 from start

Friday Fifteen

4 X 75+100 or 4 X 125+150 @ 3:00

FAST!!!

Notes: 5 big swims, the first 4 are either 75's or 125's and then finish with taking it to the 100 or 150.

Thursday, July 17, 2025

Summer Training Block

Warmup

16 X 75 @ 1:15

4 EZ, 4 K-S, 4 FL-BK-BR; BK-BR-FR, 4 Fast 1st 25-50, Last 50-25

Main Set

18 High Velocity Swims @ 1:30+

12 rotating:

#1 - wall to far flags; #2 - flags to wall to MP or 3 touches; #3 - MP to big Finish

6 Fins and Paddles Full 25's

Notes: Hitting our highest speeds!

Wednesday, July 16, 2025

Summer Training Block

Warmup

4 X 225 w/ all equipment @ own sendoff - Loosen Up

Main Set

6 X 150 S-K-S @ 2:30 or :15R smooth and pretty

6 X 100 IM @ 1:30 start working, but not biggest gear

6 X 75 choice of stroke @ 1:30 Move

6 X 50 @ 1:30 Biggest Gear, Big FINISH

Notes: A day to get faster as we go, work through all of our gears, and work on a little timing (don't get to your biggest gear too soon.!)

Tuesday, July 15, 2025

Summer Training Block

Warmup

2 X 75 + 200 Board Kick + 6 X 25 Uh2o kick + 200 Board Kick + 2 X 75

*Loosen Up @ own sendoff

16 X 25 Kicking Progression @ 45 or own sendoff

4 single leg side kick

4 double leg side fly

4 superman "deep" flutter kick

4 uh2o Distance per Kick

Main Set

4 X [3 X 50 Board Kick + 2 X 25 uh2o @ 50] @ 5:00

*hold best avg. - be FAST uh2o

50 + 50 + 75 + 75 + 50 + 50 @ 1:30

*uh2o to 15M on every length

Notes: Warmup the legs and sharpen the kicking skills, then take on a nice strength pattern with the legs going back and forth between the board and uh2o. Finish getting some reps working on maximizing your underwater work. be intentional about it.

Monday, July 14, 2025

Summer Training Block

Warmup

150 + 3 X 50 + 150 + 6 X 25 @ own send off, loosen up

8 X 25 @ 45 sculling progression

8 X 25 @ 45 single arm pulls (FR and BK)

8 X 25 @ 45 double arm pulls (BR and FL)

Main Set

12 X 25 + 3 X 100 EZ @ 30-1:40

6 X 50 + 2 X 150 EZ @ 50-2:30

4 X 75 + 200 EZ @ 1:15-5

6 X 50 + 2 X 150 EZ @ 50-2:30

12 X 25 + 3 X 100 EZ @ 30-1:40

Notes: 5 rounds of threshold/VO2 training, 3 minutes at a time, with 3 minutes of active recovery. Effort needs to be aggressive!

Friday, July 11, 2025

Summer Training Block

Warmup

200 + 4 X 75 + 200 @ own sendoff

*Loosen Up

18 X 25 Skills @ own sendoff

3 Plunge from wall or dive

3 plunge-kick-plunge from wall or dive

3 kick to surface + 3 touches from wall or dive

*repeat from turn (start under flags and swim or kick into the wall)

Friday Fifteen

200 + 50 + 100 + 50 + 200 @ 3:00

*BRING IT!

Notes: Loosen up and then work on your streamline muscles off the walls and turns. Then challenge yourself with 5 really good repeats, all on 3 minutes. Choice of stroke and equipment, just BRING IT!

Thursday, July 10, 2025

Summer Training Block

Warmup

2 X 150 Loosen + 4 X 75 Kick 1st 25 + 6 X 50 IMO-FR + 8 X 25 Variable Sprint

@ own sendoff

Main Set

18 X High Velocity Swims @ 1:30+

6 Flags to Flags (no wall, dolphin dive start)

6 wall to MP and back to wall

6 full 25's w/ fins and paddles

Notes: first 12 repeats are dealing with no wall and/or some neg. momentum after the MP flip. Be strong, get back to your lines and get back up to full speeds.

Wednesday, July 9, 2025

Summer Training Block

Warmup

250 + 2 X 125 + 250 + 5 X 50 @ own Sendoff

*loosen up, may use all equipment

5 X 100 Kick @ own sendoff at talking pace

Main Set

4 X 300 @ 4:00 smooth, comfortable

4 X 200 @ 3:00 stronger, but in control

4 X 100 @ 1:10-20 Stronger, but still not biggest gear, fastest sendoff

4 X 50 @ 1:15 Biggest Gear

Notes: Here is a nice build, descending set or what many call a rainbow set. These sets are great for working through all your gears, working on your timing, planning. Can you get to your next bigger gear at the right time.

Tuesday, July 8, 2025

Summer Training Block

Warmup

100 + 300 Board Kick

100 + 6 X 25 Uh2o Kicking

100 + 300 Board Kick

*own sendoff - Loosen Up

16 X 25 Kicking Skills @ 50 or own sendoff

4 single leg side kick

4 superman deep kick

4 uh2o distance per kick

4 stronger uh2o kick + add some strokes at the 15M to the wall

Main Set

3 X 25 FAST Uh2o + 25 EZ @ 30-90

200 Board Kick @ 4:00 FAST

3 X 25 FAST Uh2o + 25 EZ @ 30-90

300 Board Kick @ 5:00 FAST

3 X 25 FAST Uh2o + 25 EZ @ 30-90

200 Board Kick @ 4:00 FAST

Notes: Streamline Muscles, Kicking Muscles!

Monday, July 7, 2025

Summer Training Block

Warmup

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

*Loosen Up

24 X 25 @ 45 or own sendoff

8 sculling pattern (wrist-elbow-belly-doggie)

8 single arm pull drills (FR and BK)

8 double arm pull drills (FL and BR)

Main Set

6 X 50 @ 70 FAST

2 X 100 @ 3:00 EZ

5 X [150 + 100 EZ] @ 3

Notes: Very good set to work on your VO2 max or threshold depending how hard to push it. Do do this set well and get the best results, you want to be courageous and go big on the 50's and hit a big gear. Then we extend the effort into 5 really good efforts. You have plenty of rest to get some really good repeats today.

Thursday, July 3, 2025

Summer Training Block

Warmup

18 X 75 @ 1:10

6 EZ, 6 Kick 1st 25, 3 IM-No FR, 3 rotate FAST 1st-2nd-3rd 25

Main Set

18 High Velocity Swims @ 1:30+

Rotate

#1 - Full 25 to feet with fins

#2 - NO Fins - Wall to MP to Wall (wall push out to 3 touch + spin + dolphin kicks back to big Finish at wall)

#3 - build to MP + 12 1/2 full speed finish w/ FINS

D-Crew Option

50 + 50 + 75

50 + 75 + 50

75 + 50 + 50

75 + 75 + 50

50 + 75 + 75

75 + 75 + 75

*all @ 1:30

*aim for P200

Notes: New pattern today, you get fins on the first and 3rd of the sequence. The middle swim is an Out-Back where you will fight through some negative flow after the no wall turn. Be strong and get back to full speed to hit the big finish. Take more rest if you need to to do it right.

Wednesday, July 2, 2025

Summer Training Block

Warmup

3 X 75 + 3 X 25

3 X 125 + 3 X 25

3 X 175 + 3 X 25

*w/ Fins, Paddles, and snorkle, slow, quiet, and long, own sendoff.

Main Set

12 X 75 @ 1:15 Odd - FL-BK-BR; Even - BK-BR-FR

12 X 50 @ 1:10 IMO, use extra sendoff to make sure you maximize uh2o to 15's both ways

4 X [5 X 25 @ 25 or 30] @ 3

*One round each stroke, nice and strong, with good habits, not all out.

Notes: Start out getting long and quiet during the warmup, then work through some strokes, getting some good general conditioning while working on some good habits of each stroke.

Tuesday, July 1, 2025

Summer Training Block

Warmup

2 X 75 + 300 Board Kick

2 X 75 + 200 Board Kick

2 X 75 + 100 Board Kick

*own sendoff - Loosen Up

12 X 25 @ 50 or own sendoff

*kicking skills

#1 - single leg side kick

#2 - Side FL

#3 - Superman "deep Kick" - Exaggerate!!!

#4 - uh2o - Distance per Kick

Main Set

3 X [3 X 100 Board Kick @ 1:40] @ 7

*Best Avg. - 3 at a time

3 X [3 X 25 uh2o @ 40] @ 4

*Best Avg. - 3 at a time

3 X 75 @ 2:00

*maximize underwater to 15M for full 75

Notes: great leg day, get some good conditioning with some board kick working at 5 Minutes at a time, then taking it into some uh2o work and then put it all together for some 75's swim where we are going to 15M underwater the whole way. Setting you up so that you can do it the right way, the FAST way!