Calvin College Summer Workouts

Tuesday, April 10, 2018

Fast-EZ/Threshold

Warmup

10 minutes of dry dynamic stretching(poles/med.ball/body weight...)

200 Loosen

6 X 100 @ 1:30

Push 1st 25-50-75, last 75-50-25

Main Set

6 X 25 + 2 X 100 @ 40/1:30

6 X 25 + 2 X 100 @ 35/1:30

6 X 25 + 2 X 100 @ 30/1:30

2 X 100 + 6 X 25 @ 1:30/25

2 X 100 + 6 X 25 @ 1:20/25

2 X 100 + 6 X 25 @ 1:10/25

6 X 25 + 200 @ 30/3:00

6 X 25 + 200 @ 35/3:00

6 X 25 + 200 @ 40/--

*1st 3 rounds, FAST 25's, EZ 100's

*2nd 3 rounds, EZ 25's, FAST 100's

*last 3 rounds FAST 25's, FAST 100-150-200 of last 3 200's

Notes: Time for some meaningful strokes. You should be able to start and end with some very successful 25's at your top end speed, while you stretch it out on the 100's and the 200's at the end. For the middle round, you will bring it on the 100's while you will do an active recovery on the 25's. Feel free to mix in stroke/IM or kick to your liking and/or change the intervals if needed to make it faster or slower.

Monday, April 9, 2018

Aerobic Endurance - A little bit of Everything

Warmup

10 minutes of dry, dynamic stretching on deck (poles, med-balls, bodyweight...)

200 loosen

12 X 50 @ 55

3 K/S, 3 Stroke/FR IMO, 3 underwater to 15M, 3 desc. 1-3

Main Set

4 X 50 FR @ 45

3 X 75 Kick @ 1:20

2 X 175 IM @ 2:30 (only do 25 FL)

4 X 25 @ 30 Sprint to far Flags

3 X 50 @ 60 FAST 1st 25

1 X 300 @ 4

3 X 50 @ 60 FAST 1st 25

4 X 25 @ 30 Sprint to far flags

2 X 175 IM @ 2:30 (only do 25 FL)

3 X 75 Kick @ 1:20

4 X 50 FR @ 45

Notes: Great 38 minute set that will cover everything! Make sure you know the pattern so you can go straight through. The first and last 12 minutes is best avg. swimming and kicking, the middle 14 minutes gives you some contrast as you get to do some short fast things along with a 300 right in the middle.

Get your Monday started the right way with some work that will leave you feeling great!

Friday, April 6, 2018

Aerobic Endurance

Warmup

10 minutes of dry dynamic warmup (poles, med balls, stretching)

200 loosen

3 X 25 @ 30

3 X 50 @ 50

3 X 75 @ 70

3 X 100 @ 1:30

*start short, and slowly extend the length

Main Set

3 X's through:

3 X 25 + 100 @ 20/1:30 (40)

3 X 25 + 200 @ 25/2:30 (40)

3 X 25 + 300 @ 30/3:30 (40)

*round 1 = FR

*Round 2 = Fins, Kick 25's

*round 3 = Stroke (adjust intervals if needed)

Notes: good set to rotate between short doable reps (25's) with some longer swims. Keep same effort throughout.

Thursday, April 5, 2018

Wednesday, April 5, 2018

High Velocity

Warmup

10 minutes of dry dynamic warmup (poles, bands, med-ball)

200 loosen

4 X 125 @ 15R (Indy IM, middle 25 Kick)

8 X 25 Variable Sprints @ 45

Main Set

Kick

16 X 25 @ 45 (BLAST to Far Flags)

*add fins on last 6

Stroke Specific

12 X 25 @ 45 (BLAST to Far Flags)

Freestyle with Fins & Paddles

8 X 25 @ 60 (BLAST full 25's)

Notes: Be FAST today, touch your high end swimming velocity in short, doable doses.

Wednesday, April 4, 2018

Aerobic Endurance (legs)

Warmup

10 minutes of dry dynamic warmup

200 Loosen

6 X 100 @ 1:40

2 - Kick 1st 50, 2 Kick last 50, 2 Kick 100

Main Set

6 Minute Kick (60 FAST, 60 Casual)

4 X 100 IM Kick @ 1:45 (1st 50 w/o board, 2nd 50 w/ a kick)

5 Minute Kick (45 FAST, 15 Casual)

6 X 25 Kick @ 40 Underwater as far as possible

4 Minute Kick (30 FAST, 15 Casual)

4 X 100 IM Kick @ 1:45 (1st 50 w/o board, 2nd 50 w/ a kick)

3 Minute Kick (15 FAST, 15 Casual)

6 X 25 @ 40 underwater as far as possible

150 Kick Max Effort (shoot for under 2:00)

Notes: Great Kick Set is an understatement. The backbone of the set is a 6-5-4-3-2 minutes of Fast EZ Kicking Intervals. It starts with some 60 second efforts, and then the length of the repeats get shorter so you can maintain your effort until the very last Kick in which you have to buckle up and go for a 150 (sub 2:00). The 100IM's kick and the 25's are a way to kick in different ways and in different positions.

Tuesday, April 3, 2018

Threshold

Warmup

10 minutes of dry dynamic warmup

200 Loosen

12 X 50 @ 55

4 K/S, 4 Strokes, 4 variable sprint pattern

Main Set

6 X 50 @ 50 Best Avg.

200 EZ @ 4:00

5 X 50 @ 45 Best Avg.

150 EZ @ 3:00

4 X 50 @ 40 Best Avg.

100 EZ @ 2:00

3 X 50 @ 35 Best Avg.

50 EZ @ 1:00

100 Best

Notes: Accumulate 1000 yards of best avg. 50's with a big 100 at the end to put an explanation mark on it. You can easily do this set stroke or kick as well. Depending on stroke or kicking ability start first round of 50's on 55 and keep same pattern.

Monday, April 2, 2018

Aerobic Endurance

Warmup

10 minutes of dynamic dry warmup

200 Loosen

20 X 25 @ 30

5 Kick, 5 drills, 5 strokes, 5 F-E-F-E-F

Main Set (36 minutes)

[8 X 25 @ 25] @ 4

[5 X 50 @ 45] @ 4

[4 X 75 @ 65] @ 4

2 X 125 Kick @ 2

1 X 300 @ 4

2 X 125 Kick @ 2

[4 X 75 @ 65] @ 4

[5 X 50 @ 45] @ 4

[8 X 25 @ 25] @ 4

Notes: Goal is to accumulate some good, steady efforts, with quality strokes from start to finish. The reason behind the pattern is to let you get a little extra rest at the end of every 4 minutes. I would suggest you keeping the set to freestyle so that you can start the week with a nice effort, uninterrupted by changes in stroke.