Calvin College Summer Workouts

Wednesday, June 12, 2013

Technique: Backstroke

Warmup on your own (1000):

Here are some good video's to use for drills and start demonstrations:

Video 1

Video 2

Video 3

16 X 25 Kick @ ?

#1-underwater

#2 - streamline at surface

#3 - roller coaster (see first video)

#4 - arms at 90 degree, straight to ceiling

12 X 75 @ ? Odd's drill, even build by tempo

25 double arm back

25 3 right/3left

25 2 right/2left

5 X 100 @ 1:00R

Kick 4-6-8-10 off each wall

10 starts, I have linked a great video of the starts.

I always talk about leaving the legs alone until the hips get to the top and then pushing off with the legs.

Tuesday, June 11, 2013

Legs Today!

Warmup on your own (1000-1500):

3 rounds of 12 minute Kick sets as follows:

Round 1: 12 Minute Kick/Swim going 25 kick w/ board, 25 kick on back, 25 swim, do as many rounds as you can in 12 minutes.

200 EZ

Round 2: 12 minutes vertical kick with 10lb. dumbell or diving brick going 4 minutes with dumbell under chin w/ fly kick, middle 4 minutes do 1 shooter off bottom every 15 seconds (BR - do egg beater with hands dumbell over head, last 4 minutes, build kick tempo from ez, 80-90-100% every 15 seconds each minute.

200 EZ

Round 3: 8 X 100 Kick @ 1:30 adjust as necessary, but I'd rather have you accumulate 800 yards at sub 1:30 pace than just make the interval slower and kick slower, for example, take more rest, but each 100 has to be under 1:30, or 50's under 45 or 25's under 22.

Warmdown

Monday, June 10, 2013

Aerobic Endurance: Nice Solid Effort from start to finish, limit the rest, no swim should be a deal breaker, stay in the zone. For those that think that you need to accumulate the time and yards, here is a good read for you. A short, sharp practice done at a world class effort can be way better than 4 hours of boring, less than enthusiastic hours a day.

Warmup on your own (1000): if done with out breaks, the set will take 45 minutes or less

1 X 100 FR @ 1:10-15

2 X 100 Kick @ 1:30-45

3 X 100 stroke/IM @ 1:30-45

4 X 100 FR @ 1:10-15

2 X 50 FR @ 40

4 X 50 Kick @ 45-50

6 X 50 stroke/IMO @ 45/50

8 X 50 FR @ 40

1 X 100 FR @ 1:10-15

2 X 100 Kick @ 1:30-45

3 X 100 Stroke/IM @ 1:30-45

4 X 100 FR @ 1:10-15

Friday, June 7, 2013

Speed! We want to accumlate around 40 HVO's (High Velocity Overloads) today, which are short 5-10 second burst of speed. So again, you will look like your championship self for small chunks.

Warmup on your own: (1000-1500)

8 X 25 no equipment @ 1:00 (streamline & 1st 2-4 strokes are AO)

200 with right paddle, left fin

8 X 50 w/ fins @ 1:00+ sendoff shouldn't be issue (build last 25 so last 10 yards, 3-6 strokes are AO)

200 with left paddle, right fin

8 X 75 @ ? do first turn for form, do 2nd turn at race pace, including 3 strokes in/out, go in/out of turn square, not at an angle, or circle swim mode

8 X 100 w/ fins + paddles @ ? (1st 15M at race speed/tempo + :10R + 50 6 beat kick + :10R + build last 25 to big finish, last 10 yards or :05 seconds at race speeds and tempo's

8 X 25 with resistance @ 1:00 12 1/2 (5-10 sec efforts against resistence, i.e., schute, cordz, vertical kick board, bucket, power rack

Warmdown

Thursday, June 6, 2013

Quality Swim Day: Today is going to revolve around 3 10 minute efforts, I want you to do one FR, one stroke or IM, and one Kick. Hold yourself accountable for how fast your are swimming, use the chart below. These efforts don't last forever, don't wimp out:)

Warmup on your own: (1000-1500)

Round 1:

12 X 50 FR with 1 @ 30/35, 2 @ 40, 3 @ 50

*hold best average all the way through, hold yourself accountable, use 100 pace below minus 1-2 seconds as goal.

200-500 loosen

Round 2:

5 X 100 stroke/IM @ 2:00 see what you can hold, use chart below

200-500 loosen

Round 3:

10 X 50 Kick @ 1:00 see what you can hold

Warmdown

200 PR 100 Pace 125 Pace 150 Pace 200 Pace 300 Pace

1:35-1:39 51.5-53.5 1:06.0-1:08.0 1:21.0-123.5 1:48.5-1:151.5 2:49.0-2:53.0 1:40-1:44 54.0-56.0 1:09.0-1:11.0 1:24.0-1:26.5 1:53.5-1:56.5 2:55.0-2:59.0

1:45-1:49 56.5-58.5 1:12.0-1:14.0 127.0-1:29.5 1:58.5-2:01.5 3:01.5-3:05.5

1:50-1:54 59.0-1:01.0 1:15.0-1:17.0 1:31.5-1:34.0 2:03.5-2:06.5 3:10.0-3:14.0

1:55-1:59 1:01.5-1:03.5 1:18.5-1:20.5 1:35.5-1:38.0 2:08.5-2:11.5 3:19.5-3:23.5

2:00-2:04 1:04.0-1:06.0 1:21.5-1:23.5 1:39.0-1:41.5 2:13.5-2:16.5 3:25.0-3:29.0

2:05-2:09 1:06.5-1:08.5 1:24.5-1:26.5 1:42.5-1:45.0 2:18.5-2:21.5 3:32.5-3:36.5

2:10-2:14 1:09.0-1:11.0 1:27.5-1:29.5 1:46.0-1:48.5 2:23.5-2:26.5 3:38.0-3:43.0

Wednesday, June 5, 2013

Wedneseday, June 5, 2013

Technique: FLY Today! I have chosen this video as it's hard not to use the best butterfly-er in the world to demonstrate his stroke. This is probably a classic video from Michael Phelps and Coach Bowman that will take you through a great build of the butterfly stroke.

Warmup on your own (1000 yards):

You may add or subtract fins at any point during this drill progression.

5-10 X 100 Kick @ 30R (25 on left side, 25 on right side, 25 on back hands extended, 25 on back with hands at side) *all these are seen in the video.

10 Shooters with your own body weight

10 Shooters with a weight bell or dumbell

*try to get 2-3 kicks at the peak of the shooter

8-12 X 75 drill progression: feel free to use any combination from the video, I would choose this:

Odd's - 25 single arm (half straight, half bent), 25 3's, 25 2 right/2left

Even's - 25 single/double, 25 triple kick, 25 swim

*pay attention to the timing of the kicks, there is a kick when the hands enter the water, and a big kick when hands exit the water.

16 X 25 streamline underwater @ 1:00R

#1 - distance per kick, as few kicks as possible

#2 - small, fast kicks, high tempo

#3 - somewhere in the middle, stay relaxed, not all out

#4 - all out, go for time.

Warmdown

Tuesday, June 4, 2013

Legs! The fast kicks are mixed in with the set, so you will have to manage your energy wisely, and plan accordingly when to use your best efforts. Otherwise, keep moving through the set, no long changeovers between lines.

Warmup on your own: (1000-1500)

1 X 100 Kick AO @ 2:00 (get going right off the bat)

8 X 75 w/ fins and paddles @ 1:00 (25 head up Kick, use paddles as kick board, 25 FL on BK, 25 6 beat kick)

8 X 25 @ 1:00 (FL/BK, do streamlines add :30 to rest if need it, important to go all the way underwater, BR do double pullouts for distance, FR do Kick with Board)

4 X 150 S/K/S @ 2:15-30

8 X 25 @ :30 main stroke, hold best average, should add up to fastest 200 Kick or better

8 X 75 w/ fins and paddles @ 1:00 (same as above, or go 4-6-8 kicks off each 25)

1 X 100 Kick AO, see if you can better your first time

Warmdown