Calvin College Summer Workouts: December 2025

Friday, December 26, 2025

Saturday, December 27, 2025

Training Trip Prep

warmup

3 X 50 + 3 X 75 + 3 X 100 + 3 X 75 + 3 X 50 @ :15R w/ Fins & Paddles

12 X 100 @ 1:40

Rotate #1 - K-S; #2 - IM; #3 - Fast last 25, choice of stroke

Main Set

3 X's

200 @ 3:00

150 @ 2:20

100 @ 1:40

50 FAST @ 40

150 @ 2:10

100 @ 1:30

2 X 50 FAST @ 50

100 @ 1:20

3 X 50 FAST @ 60

Notes: get ready for Monday with a long warmup, then a set where you have to "punch" it at the right time. You will get some volume and some intensity before a day off on Sunday and get started with the team on Monday. Be prepared, don't show up and see how it goes.

Friday, December 26, 2025

Training Trip Prep

Warmup

4 X 75 + 200 Kick + 4 X 75 + 200 Kick + 4 X 75 @ :15R stretch and loosen up

6 X [3 X 25 + 3 X 50] @ 45-1:05

25's = 2 X [Rd. 1 - scull; Rd. 2 - uh2o to side kick; Rd. 3 - FL-BK-BR]

50's = D1-3 w/o taking more strokes, any stroke you want

Main Set

3 X [4 X 75 + 100] @ 1:15-2

*kick 1st 25 of 75's on 1st 2 rounds Kick 1st/last 50 of 75's on last round, 100 is Kick D1-3

3 X [6 X 25 + 3 X 100] @ 40-1:20

*25's are stroke, 100's are FR D1-3 by round, each round's avg. is faster

Add Fins & Paddles

3 X [75 + 25 + 50 + 25 + 75] @ 60

E-E-F-E-E

E-F-E-F-E

F-E-F-E-F

Notes: Last weekend before training starts together on Monday. Long warmup, a few descends, several opportunities for some good repeats, and a classic Calvin F-E pattern to finish things up. F equals strong and controlled today, Descends are the same, control your speed, but no full send's. Get some good solid work in.

Weight Room

3 X's

Rotational Box Jump (start by standing 90 degrees to right or left of box, rotate as you jump)

Depth Drop (start on top of box, land athletically, hold for :02, explode up

Burpee box jump (start in plank, get to ft., then up to box)

3-5 ea per round, take your time between rounds

3 X's

DB alt. Bench Press, lower one DB at a time, keep other high (not low)

Pullups (lower on a :05 count, assist to get chin back up over bar)

DB (20-40lb) single leg pistol, alt. legs (use bench, lower so butt is on bench, stand back up)

*8-15+ reps

5 minute AMRAP (as many reps as possible)

8 Skaters (8 ea. leg)

8 DB (25-50lb) snatch from floor, 4 ea. arm

8 alt. V ups

8 Mtn climbers (8 ea leg)

*stick with it for 5 minutes total! Move Fast, Move Well

Wednesday, December 24, 2025

Training Trip Prep

Warmup

24 X 50 @ 1:05

6 stretch and loosen

6 K-S;S-K

6 IMO-FR

6 E-F-E-E-F-E

Main Set

24 X High Velocity Swims @ 1:10+

6 wall to far flags

6 wall to far flags + spin (no wall) + 6 kicks + 3-4 touches back

6 Flags to far wall

6 wall to wall w/ FINS

D-Crew

24 X 75 or 100's @ 1:10-15 hold best avg.

Notes: quick Christmas Eve practice so you can get back to your family. Merry Christmas

Weights

3 X's

KB/DB Swings

DB/BB Bench Press

Pullups (weighted if you can do 10+ body weight)

*cable pull down if you are pull up challenged

*8-15+ reps, work hard

3 X's

DB/BB sumo deadlift to high pull (keep elbows above bar on high pull)

inverted BB row (ft. on bench or physio ball, hanging from bar, pull bodyweight to bar)

Pushup w/ world great stretch between each

*8-15+ reps, work hard

3 X's

Skaters (side to side jumps, with opp. elbow to opp. knee) :30 seconds

DB Dead Bug (with DB over head, alt. dumb bell press w/ alt. leg ext.)

DB kneeling wood chop (moving single DB from hip to opp. shoulder, like shoveling snow over shoulder)

*8-15+ reps, work hard

Tuesday, December 23, 2025

Training Trip Prep

Warmup

150 + 200 Kick + 100 + 200 Kick + 50 @ :15R stretch and loosen up

12 X 25 @ 45

2 - Vert. Board from 15M to wall

2 - :10 Vert. Kick + 8 kicks off wall uh2o

300 + 200 + 100 Pull @ :30R

Main Set

Main Group

3 X [2 X 100 Kick @ 1:30] @ 5:00

4 X 25 uh2o @ 1:15

2 X [3 X 25 uh2o @ 40] @ 3:00

3 X [2 X 25 @ 30] @ 2

2 X [3 X 25 uh2o @ 40] @ 3:00

4 X 25 uh2o @ 1:15

3 X [2 X 100 Kick @ 1:30] @ 5:00

*all Best Effort, keep the effort high and the times low.

D-Crew

3 X [2 X 100 Kick @ 1:30] @ 5:00

[4 X 100 @ 1:15] @ 6

2 X [3 X 50 @ 40] @ 3

3 X [2 X 75 @ 50(55)] @ 3

2 X [3 X 50 @ 40] @ 3

[4 X 100 @ 1:15] @ 6

3 X [2 X 100 Kick @ 1:30] @ 5:00

300 Pull + 200 Kick + 300 Pull + 200 Kick + 300 Pull @ :30 Stretch it out and recover

Notes: Heck of a Kick Set. FL-BK-BR can do all the 25's underwater, BR can do uh2o swim or kick. Sprint FR can add some surface swimming as long as you push your underwaters to MP or 15M and use your top end speed at the surface. The Beginning and ending 100's are Board Kick. D-Crew has a nice variation where you can get some good short rest repeats and keep the quality up.

Monday, December 22, 2025

Training Trip Prep

Warmup

8 X 75 + 16 X 25 + 8 X 75 @ 1:15-45

*loosen and stretch on the 75's

25's = sculling on the odd's, rotate different positions

Even's - rotate IMO, use favorite drill on each stroke

Main Set

50 + 25 + 50 + 100 EZ @ 40-3:00

75 + 50 + 75 + 100 EZ @ 60-3:00

50 + 75 + 75 + 50 + 100 EZ @ 60-3:00

4 X 75 or 100's + 100 EZ @ 1:15-3:00

50 + 75 + 75 + 50 + 100 EZ @ 60-3:00

75 + 50 + 75 + 100 EZ @ 60-3:00

50 + 25 + 50 + 100 EZ @ 40-3:00

*D-Crew - do all 50's, all 75's and the 100's on the pattern, not 50-25-50....

Notes: A nice FAST-EZ pyramid today, you get a 2, 3, 4, 5, 4, 3, 2 minutes of FAST, intense swimming with a consistent 3:00 of rest throughout. Should be set up for a good challenge and allow you to keep the quality high.

Weights (Monday or Tuesday)

3 X's

DB/BB Front Squat to Push Press (hold position at top for a good controlled :02)

Pushups (as many as possible, try to get 100, even if you have to finish on knees)

Pullups (as many as possible)

3 X's

DB Lunge (5-8 ea.)

Kneeling MB throw, explosive (8)

DB (10-20lb) Bent I-Y-T's

3 X's

DB single arm snatch from floor (holst position at top for :02)

Plate loaded (45lb) rollup

kneeling MB slam (8-12)

Friday, December 19, 2025

Friday-Saturday, December 19-20, 2025

Training Trip Prep

Friday

Warmup

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :15R

*any equipment, stretch out and loosen

Main Set

3 X 100 Kick + 3 X 50 @ 2-50

2 X 100 Kick + 3 X 100 @ 1:50-1:40

100 Kick + 3 X 150 @ 1:40-2:30

2 X 100 Kick + 3 X 100 @ 1:30(35)-1:40

3 X 100 Kick + 3 X 50 @ 1:20(30)-50

*Kick = nice and strong, keep it consistent as the sendoff get's shorter

*3 X 50-100-150's = E-F-E, push the middle swim, any stroke you want

3 X 50 + 3 X 100 + 3 X 150 + 3 X 100 + 3 X 50 @ :15R

*any equipment, stretch it back out

Notes: Did some higher efforts on Tuesday and Thursday this week, Friday and Saturday this week will stay away from the big efforts and focus on some general conditioning. Follow the instructions, do it well and you will get everything you need. The Kick-swim will give you some good endurance in the legs and some quality swims in between. Start and Finish with some long, quiet strokes.

Saturday

Warmup

2 X 150 + 6 X 25 @ 2:30-40 (stretch - side-stack-send alt. FR-BK)

3 X 100 + 6 X 25 @ 1:40-40 (stretch - Alt. D.D. to chin w/ 1 pull-2 kick)

6 X 50 + 6 X 25 @ 50-40 (stretch - 2BR-2BK-2FL)

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

20 X 25 + 3 X 100 @ 30-1:40

10 X 25 + 3 X 100 @ 30-1:40

*25's are strong, strict stroke count, consistent, 15-10-5 minutes of great repeats

*100's are EZ - Kick - EZ, Kick is just strong

12 X 50 @ 1:30 or whatever you need

*work on moving well through the far wall, set yourself up so you have some speed at far flags and then rehearse the wall through the 1st 3-4 touches at the 15M mark

D-Crew instead of 50's - 3 X 600's on :30 get some long repeats in

Notes: another good opportunity for some general conditioning, especially with some stroke, Freestylers hold one less stroke you are comfortable? there are all kinds of ways to challenge yourself with those 25's. the 100's are to keep it interesting and keep your legs engaged. Finish with some wall and underwater work.

Weights (Friday or Saturday)

3 X's

DB (10-20lb) single leg bench jumps (one leg on bench, DB's in hands, jump as high as possible)

Push Up w/ world greatest stretch

DB Bent Piston Row (DB's in both hands, and you are alternating DB row, as one lowers, the other comes up, like a piston)

8-15+ reps (work hard)

3 X's

DB (30-80lb) Front squat with side step (lower yourself so elbows are close to knees, then reach out with righ and left foot before you stand back up)

DB Bench (30-80lb) lower in :05 + pause for :02 + UP!!! in :01

Pullups - same as bench, lower in :05 then jump or get help up to the top

8-15+ reps (work hard)

3 X's

DB (20-50lb) Overhead March (30-60 seconds), slow, balanced march, high knee

DB (10-20lb) Bent I-Y-T's

DB (10-20lb) Plank Pull Through

8-15+ reps (work hard)

Thursday, December 18, 2025

Training Trip Prep

Warmup

150 + 5 X 50 + 150 @ 2:30-50-2:30 stretch and loosen

24 X 50 @ 50

6 K-S, S-K; 6 IMO-FR; 6 3-2-1 breaths per 50; F-E-F-F-E-F

Part I

12 X 25 Kick @ 50

4 12 1/2 side FL + 12 1/2 superman flutter BUILD tempo

4 12 1/2 Vert. Board + 12 1/2 EZ

4 12 1/2 FAST + Vert. Board to Flags (fly into the resistance)

extra :60

[2 X 100 @ 1:30 animal Kick] @ 5

4 X [2 X 25 @ 25] @ 2:00

*1st 25 = uh2o wall to wall; 2nd 25 uh2o to 15M + finish on surface

*all 25's are AFAP (as fast as possible)

D-Crew (instead of the 25's)

4 X 125 Kick @ 2:00 D1-4

Part II

4 X 100 + 3 X 100 + 2 X 100 + 1 X 100 @ 2-2:30-3-4

10 good repeats, 1000 yards of good work

IM = IM's

Stroke = all your stroke

D-Crew = may do 150's

Notes: Biggest day of the week so far as exams are finishing up, long warmup to get the volume back up, a nice kick set that will burn a few matches with the legs, and then finishing with 1000 yards of good swimming.

Weight Room

3 X's

5 caleb dressel jumps, continuous

10 skater lateral jumps each way (opp. elbow to knee)

5 burpee starts from (plank, belly, plank, belly, plank)

3 X's

KB swing or BB power clean from floor

DB alt. bench press (always have one DB "up")

Pullups (weighted if you can do 10+ body weight) or DB Row (lawn mower)

8-15 reps (work hard)

3 X's

DB or BB RDL (legs straight, DB/BB goes to mid-chin, strong flat back)

Incline Power Pushup (feet on floor, hands on bench, pause for :02 and then explode so hands leave bench)

MB overhead rotational slam (side to side)

8-15 reps (work hard)

Wednesday, December 17, 2025

Training Trip Prep

Warmup

4 X 100 + 2 X 150 Pull + 200 Kick + 4 X 25 IMO @ 1:45-2:30-4-45 stretch and loosen

Main Set

12 X 75 @ 1:15

1st 6 alternate 1st 25/last 25 Kick

2nd 6 alt. stroke 1st 25/last 25

150 Board Kick + 6 X :10 Vert. Kick @ 30 + 150 Board Kick + 4 X 25 uh2o @ 45 + 150 Board Kick

*all @ 3:00

9 X 100 @ 1:40

Rotate IM, Kick-Swim by 50, last 25 FAST

15 X 50 @ 60 w/ FINS

#1 - F-E

#2 - 2 X 25 uh2o @ :20(25)

#3 - E-F

#4 - 2 X 25 uh2o @ :20(25)

#5 - 2-1-0 breaths by round

Notes: Some general conditioning for the middle of the week. Main Set is 4 15 minute patterns to follow, so nothing lasts too long and you always have some instructions to follow to keep you honest.

Tuesday, December 16, 2025

Training Trip Prep

Warmup

4 X 125 @ 2:00 any equipment you want

5 X [2 X 75 + 2 X 25] @ 1:30?-45? Kick to Swim Progression

75's

#1 - 25 single leg side kick + 25 side FL + 25 uh2o to side kick

#2 - 25 side FL + 25 uh2o to MP to overkick FR + 25 superman to MP + D.D. to 3 touch finish

25's

#1 - uh2o whole way

#2 - uh2o to 15M + big touch finish

D-Crew

16 X 75 Kick @ 1:20

4 Best Avg., 4 25 swim w/ overkick, 25 side FL, 25 FL on BK, 4 Best Avg., 4 w/ Fins & Paddle 25 superman kick + 25 FL on BK + 25 Swim with big six beat overkick

High Velocity

18 Swims @ 1:10

6 - wall to far flags

6 flags to flags w/ D.D. start

6 w/ fins & paddles - wall to wall

D-Crew

16 X 50 @ 1:20 P200

Notes: Some legs and some high velocity today

Weights? - see yesterday's post

Monday, December 15, 2025

Training Trip Prep

Warmup

3 X 100 + 200 Kick + 4 X 25 @ 1:40-5-30 stretch and loosen

6 X [3 X 25 + 100] @ 40-1:30

25's = 2 X's pattern

Rd. 1 = sculling

Rd. 2 = single side kick, side FL, superman deep kick

Rd. 3 = side-stack-send, D.D. to chin, favorite stroke/drill

100's = long strokes, strict stroke count

Main Group

18 X 75

8 @ 1:20 last 25 FAST

6 @ 1:30 D1-4, 5-8

4 @ 2:00 FAST

20 X 75

4 FL @ 1:30

4 FL-BK @ 1:15

4BK-BR @ 1:15

4 BR @ 1:30

4 BK-BR-FR @ 1:15

D-Crew

24 X 75

6 @ 1:10 Strong

2 @ 2:00 FAST

8 @ 1:00 Strong

2 @ 2:00 FAST

6 @ 1:10 D1-6

Weight Room (Monday or Tuesday)

3 X's

DB/BB Squat (8-15 reps)

Pushups (4 sets of ?, can you get to 50? 100?)

Pullups or TRX Row (8-15+)

3 X's

Overhead Plate (45lb) Lunges (8 ea)

BB Pull to Push (bar anchored) (8-12 ea)

BB rotational side to side, bar travels over the head (bar anchored) (8-12 ea)

3 X's

DB Hops (10-20lbs) (5 with :02 pause between hops)

BB Weighted Glute Bridge

High Plank w/ DB pull through (8 ea way)

Notes: Swim gives everyone a pattern to feel good about, weight room will make you sweat!

Friday, December 12, 2025

Friday-Saturday, December 12-13, 2025

Training Trip Prep

Warmup

3 X 75 + 3 X 50 + 3 X 25 @ 1:20-50-40 stretch/Loosen

3 X 100 Kick @ 2:20

8 Dives - 2 X's Plunge, Plunge-Kick-Plunge, single pull to side, 3 touch glide

100 + 6 X 25 @ 1:30(40)-40

2 X 100 + 3 X 50 @ 1:25(30)-50

3 X 100 + 6 X 25 @ 1:20(25)-40

2 X 100 + 3 X 50 @ 1:15(20)-50

100 + 6 X 25 @ 1:10-40

*100's = smooth, keep stroke count as rest gets taken away

25's = 2FL-2BK-2BR or Kick

50's = E-F-E, Push the middle 50, your choice of stroke

Notes: some more general conditioning as we keep it in check after invite and heading into exams. Pretty simple, doable set.

Saturday

Warmup

3 X 100 + 2 X 200 + 300 @ 1:40-3-4 (any equipment you want)

24 X 25 @ 30

*2 Kick, 2 Swim any stroke pattern, put together some good touches

5 X 50-100-200 @ 3:00

*pick a distance and put together 5 good repeats

Notes: long warmup, then put together 15 Minutes of 5 repeats and get out of there.

Weight Room (Friday or Saturday)

3 X's

Box Jumps + Med Ball Slam to floor (overhead)

Broad Jumps (relay take off) + Med Ball Slam (side to side over the head)

Depth Drop + streamline jump +MB rotational slam against wall

*3-5 each

3 X's

Deadlift

DB alt. bench press

Pullups or TRX row

3 X's

DB/BB RDL (straight legs, get bar/DB to chin, with flat back)

DB Renegade Row w/ pushup

Situp of your choice

Notes: Solid full body lift, keep weights in the 8-15 rep zone

Wednesday, December 10, 2025

Pre-Training Trip Prep

Warmup

2 X 150 @ 2:30 Loosen, Lengthen

24 X 25 @ 45 any equipment allowed

8 FR and BK - alt. FR superman-side kick; BK side-stack-send

8 BR and FL - alt. BR 3 tarzan/skip + 1 stroke; FL 3 single, 3 double

8 Turn Progression

#1 - wall kick to plunge

#2 - MP 1 shooter + 3 touch turn + 5 kicks off wall

#3 - MP 3 touch spin under flags + 5 kicks out uh2o

#4 - MP 3 touch finish

Main Set

4 X [3 X 50 + 2 X 75 + 75] @ 1:10-1:10-2:10

50's = stroke, Kick, D1-3, pace, or other, make it your strategy, put together some good repetitions

2 X 75's = 2 of a kind

75 = at least :02 faster than the previous 2 75's

Finish with a 300 Pull and 200 Kick to stretch it out.

Notes: start by sharpening your skills, then main set gives you some opportunities for some good repeats and a little strategy to keep you sharp.

Lifting (can be done Wednesday or Thursday)

Warmup with
3 X [50 jumping jacks + 10 world greatest stretch + 5 box jumps]

24 Minute E.M.O.M (every minute on the minute)

Rotate

BB Squats

Pushups (pick a number between 8-15)

TRX row or DB standing Row

Notes: warmup is self explanatory, then the main part is a nice challenge that will get your volume up and is a fun challenge. You will do every exercise starting at "the top" like a swimming set. So you will do your 10-12 squats on the first 1minute, your pushups on the 2nd minute, and your row on the 3rd minute and continue for 8 rounds until you get to 24 minutes. Choose your weight and reps wisely as it will add up quickly. Have fun!

Monday, December 8, 2025

Monday, Dec. 8, 2025

Monday, December 8, 2025

Pre-Training Trip

Shake Out

2,000 on the house, no sendoff's, keep the stroke count low, mix in a lot of stroke progressions to keep the skills in tack.

Weight Room (Monday or Tuesday)

Super Set #1

BB Back Squats (3 X 15) or DB Zercher Squats (3 X 20)

Max Pushups - 3 sets of ?

Pullups or cable pull down - s sets of ?

Super Set #2

DB Lunge (3 X 5 ea. leg)

TRX Row or DB Row (lawn mower) (3 X 8-15+)

Power Push (3 X 8)

*body weight, hands on bench, ft. on floor, pause for :02 on bench and then EXPLODE and push away as hard as you can, hands should leave the bench.

Super Set #3

Rotational Box Jump (3 X 8 ea.)

*start on ground, 90 degrees to right and left., you will jump and rotate 90 degrees as you land on the box (like you leave the walls on your turns)

Weighted (45lb. plate) rollup

MB rotational slam (overhead to right and left) (8 ea. for 3 sets)

Notes: get some volume today and move some weight