Calvin College Summer Workouts

Monday, July 14, 2014

Aerobic Endurance

Warmup: 400choice-300pull-200kick-100IM

Main Set:

12 X 100 @ 1:20-45

rotate FR-Stroke/FR-IM by 100 sendoff's give you 10-15R

3 X 100 Kick @ 1:30-45

3 X 100 FR @ 1:10 (fastest interval)

2 X 100 Kick @ 1:30-45

4 X 100 FR @ 1:10 (fastest interval)

1 X 100 Kick @ 1:30-45

5 X 100 FR @ 1:10 (fastest interval)

Notes: Start off the first 12 X 100's nice and strong and consistent, get the HR in the 22-25 zone, use sendoff's that give you 10-15R, the 3-2-1 Kicks and 3-4-5 swims, we want you to finish strong, HR at 25+.

Wednesday, July 9, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K

Main Set

3 minute Kick Fast/EZ with big efforts

10 Fast - 10 EZ

10 Fast - 20 EZ

10 Fast - 30 EZ

10 Fast - 10 EZ

20 Fast -10 EZ

30 Fast - 10 EZ

6 X 100 Kick/Swim @ 1:30

3 minute Kick Fast/EZ same as above

12 X 75 w/ fins & pads @ 1:00

25 head up, 25 fl kick on bk, 25 fr w/ 6 beat kick

3 minute Kick Fast/EZ same as above

6 X 100 K/Swim @ 1:30

3 Minute kick Fast/EZ same as above

Notes: keep moving through the workout with little rest. Follow directions and work hard!

Tuesday, July 8, 2014

Fast-EZ

Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set:

10 X 25 Very Fast!

4 @ 20, 3 @ 30, 3 @ 40

1 X 250 EZ @ 4:00

5 X 50 Very Fast!

2 @ 40, 2 @ 50, 1 @ 60

1 X 250 EZ @ 4:00

3 X 75 Very Fast

1 @ 50, 1 @ 60, 1 @ 70

1 X 225 EZ @ 4

2 X 125 @ 1:30 Very Fast

1 X 250 EZ

Notes: Each Round is the same distance (250 yards), but you have to hold your speed longer each time. The sendoff also changes throughout the fast swims as well, so pay attention. Add/subtract equipment as needed. Swimming Fast is much different than swimming Far.

Monday, July 7, 2014

Aerobic Endurance

Warmup: 400 choice, 300 pull, 200Kick, 100 IM

Main Set:

3 rounds of:

1 X 300 FR @ 4:00

1 X 100 Kick @ 1:30

6 rounds of

1 X 200 FR @ 2:30-45

1 X 100 IM @ 1:15-30

9 rounds of:

1 X 100 FR @ 1:20

1 X 100 Kick-Stroke-IM @ 1:30

Notes: The 300's, 200's and 100's FR are smooth and strong (HR 22-25), the 100's Kick-IM-Stroke I want you to push it a little bit (HR 25-28).

Thursday, July 3, 2014

Challenge Day

Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable Sprint

Main Set

5 Swims @ 3:00

Choose from 50's all the way to 300's.

Warmdown

Notes: Choose your distance and be as fast as you possibly can for 15 minutes. How well can you swim for 15 minutes. Finish the short week, going into the 4th of July with some fireworks!

Wednesday, July 2, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K

Main Set

6 X 100 @ 1:45 alt. ez/Fast by 25

9 minute kick/swim w/ fins

25K-75S

50K-50S

75K-25S

*kick is done on back or side

6 X 100 @ 1:45

*build by 25

9 minute kick/swim w/ fins

*25 underwater, 25 fl kick on back, 25 FR w/ 6 beat kick, 25 EZ

6 X 100 @ 2:00

25 sprint - 75 EZ

50 sprint - 50 EZ

75 sprint - 25 EZ

Notes: never have to do the same thing twice, follow the patterns, and directions, control your energy output and your speed. Work Hard!

Tuesday, July 1, 2014

Fast-EZ

Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set

6 X 25 @ 20 FAST!

3 X 50 @ 1:00 EZ

6 X 25 @ 25 FAST!

3 X 50 @ 1:00 EZ

6 X 25 @ 30 FAST!

3 X 50 @ 1:00 EZ

3 X 50 @ 40 FAST!

6 X 25 @ 40 EZ

3 X 50 @ 45 FAST!

6 X 25 @ 40 EZ

3 X 50 @ 50 FAST!

6 X 25 @ 40 EZ

Notes: 6 rounds of 150 yards of very fast swimming. If you are in good form, you should see P200 on the clock, if not, go by HR, where you want your HR 30+ for :10 during the Fast Swims. Remember, your speed starts from the push off the wall! Push from an athletic foot position on the wall.