Calvin College Summer Workouts

Friday, July 10, 2015

Challenge Day

Warmup: 300 + 12 X 50 each 3 get faster + 12 X 25 Variable sprints w/ middle 4 kick

Main Set

3 X 50-300 @ 5:00

Notes: 3 great swims today, choose your distance, BE FAST!! don't just try hard

Thursday, July 9, 2015

July 9, 2015

Thursday, July 9, 2015

Aerobic Endurance

Warmup: 300 + 3 X 100 descend 1-3 + 1 X 200 strong

Main Set

8 X 100 @ 1:10-30 FR

*HR 22-25

1 X 200 Kick @ 4:00 Best

6 X 75 IM, no FR @ 60-70, HR 25+

1 X 100 Kick @ 2:00 Best

4 X 25 Sprint @ 60HR 30+

1 X 100 Kick @ 2:00 Best

6 X 75 IM, no FR, HR 25+

1 X 200 Kick @ 4:00 Best

8 X 100 @ 1:10-30 FR

*HR 22-25

Notes: control HR through the set, bring it up at the right time. the 100/200's best mean mean a good sustained effort with the legs

Wednesday, July 8, 2015

Legs

Warmup: 300 + 6 X 50 alt. K/S, S/K + 12 X 25 alt. 15M underwater/ 15M build to sprint

Main Set

6 Minute Kick

*last 20 seconds of every minute pick up tempo

7 Minute Kick

3 minutes max distance

30 EZ

2 minutes max distance

30 EZ

1 minute max distance

9 minute Kick

3 minutes - 20 vert. board, 20 ez

3 minutes - Vert. Kick 20 streamline/20shoulders

3 minutes - 20 vert. board, 20 EZ

12 Minute Kick

2 minute max distance

3 minutes - 15 second Power Blast/45 EZ

2 minute max distance

3 minutes - 15 second Power Blast/45 EZ

2 minute max distance

Notes: nice long set for the legs, Pay attention to how far you can get in the time requirement so you can reference it for future use.

Tuesday, July 7, 2015

Fast/EZ

Warmup: 300 + 4 X 75 K/D/S + 12 X 25 Variable Sprints

Main Set

1 X 150 @ 2

2 X 100 @ 1:15

1 X 300 EZ @ 5

1 X 125 @ 1:30

2 X 75 @ 60

1 X 200 EZ @ 4

1 X 100 @ 1:15

2 X 50 @ 45

1 X 100 EZ @ 2

1 X 75 @ 60

2 X 25 @ 20

1 X 300 EZ @ 3

Notes: just over 900 yards of very fast swimming, today we are starting with the longer swim first and then bringing the length of the repetition down a little to keep the speed and intensity up at a high level. Feel free to mix in strokes as needed.

Monday, July 6, 2015

Warmup: 300 Choice + 12 X 25 drills + 12 X 25 descending by 3's

Main Set:

24 X 25 @ 30

*do in sets of 8 where you pick up tempo in groups of 2

*12 X 50 Kick @ 60

Odd's alternate - 50 kick all out for time, with 1st 25 underwater timed

Even - EZ

6 X 100 @ 1:30 alternate FR/IM

3 X 200 strong @ 2:15-3 hold your best

Notes: go to each part with minimum rest, follow directions

Thursday, July 2, 2015

Fast/EZ

Warmup for some high intensity

Main Set

3 X [3 X 50 @ 40] @ 3:00

100 EZ

6 X [3 X 25 @ 20] @ 2:00

200 EZ

4 X [2 X 75 @ 60] @ 3

200 EZ

6 X [3 X 25 @ 20] @ 2:00

100 EZ

3 X [3 X 50 @ 40] @ 3:00

Notes: Intense Set if done right, very doable, you should be able to accumulate some really good strokes. Feel free to mix in kick or stroke as needed to work your events.

Wednesday, July 1, 2015

Legs

Warmup the legs!

Main Set

4 X 75 Kick @ 1:15 descend 1-4

9 X 50 Kick @ :30R

1-3 = Vert. Board 1st 15M

4-6 = 2nd 25 underwater

7-9 = sprint last 15M

300 Swim @ 4

4 X 150 Kick @ 3

300 Swim @ 4

9 X 50 Kick @ :30R

same as above

4 X 75 Kick @ 1:15 descend 1-4