Calvin College Summer Workouts

Wednesday, May 9, 2018

Endurance - Legs

Warmup

10 minute dry, dynamic warmup

200 Loosen

8 X 75 @ :15R

3 - Kick 1st 25, 3 alt. 1st/last 50 kick, 2 kick full 75

Main Set

3 X 50 @ 55/60

3 X 50 @ 50/55

3 X 50 @ 45/50

3 X 50 @ 40/45

:30-:60 seconds (leave on next top/bottom)

100 + 200 + 300 Kick @ 1:30/3:30/5:30 best avg.

Swim-maximizing time underwater

3 X [2 X 25] @ 25

3 X [2 X 25] @ 30

3 X [2 X 25] @ 35

3 X [2 X 25] @ 40

Notes: Good Kick Progression, start by descending the 50's along with the sendoff, maintain best avg. through the 100-200-300, and then finish with some fast swimming, maximizing the time spent underwater.

Tuesday, May 8, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

12 X 50 @ 55

4 K/S, 4 stroke/free, 4 variable sprint pattern

Main Set

4 X 100 FAST @ 1:45 as follows

#1 - 25 + 75, #2 - 50 + 50, #3 - 75 + 25, #4 - 100 (:15 sec rest at breaks)

6 X 75 @ 1:15

#1 - Sprint to far flags using max underwater

#2 - Sprint middle 25 using max underwater

#3 - Sprint full 75 using max underwater

4 X [3 X 25 @ 25] @ 3:00

*1st 25 from dive

Notes: Start off the first part with a nice way to build up to a really good 100. The 75's should allow you to continue to hit top speeds in doable doses, while the last round of 25's takes you to the blocks and allows you finish FAST.

Monday, May 7, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

24 X 25 @ 30

12 alt. odd - underwater skills, even, fewest strokes, 12 alt. 2 Kick, 2 Swim

Main Set

5 X 75 IM, NO FR @ 1:10

4 X 75, NO FL @ 1:10

3 X 75 Kick @ 1:20 (no board, push underwater)

2 X 75 FR @ 1:00

1 X 75 @ 1:30 SPRINT 1st 25

4 X 75 IM, NO FR @ 1:10

3 X 75, NO FL @ 1:10

2 X 75 Kick @ 1:20 (no board, push underwaters)

1 X 75 FR @ 1:10

3 X 75 IM, NO FR @ 1:10

2 X 75 IM, NO FL @ 1:10

1 X 75 Kick @ 1:20 (no board, push underwaters)

2 X 75 IM, NO FR @ 1:10

1 X 75 IM, NO FL @ 1:10

1 X 75 FR FAST!

Notes: Nice IM set to start of the week, keep it steady from start to finish, Total set is 2600, do the same pattern with 150's and you are on your way to a big day.

Friday, May 4, 2018

Endurance

Warmup

10 minutes of dry dynamic warmup

200 Loosen

4 X 150 @ :15R

2 K/S, 2 FL-BK-BR, BK-BR-FR

Main Set

5 X 50 @ 50

4 X 75 @ 60

3 X 100 @ 70

4 X 50 @ 45

3 X 75 @ 60

2 X 100 @ 75

3 X 50 @ 40

2 X 75 @ 60

1 X 100 @ 80

Notes: This is a nice sustained effort set, almost 2000 yards, the 75's stay on the same sendoff, the 50's sendoff gets faster, while the 100's sendoff get's slower. Keep up the effort from start to finish to out your week!

Thursday, May 3, 2018

Speed

Warmup

10 minutes of dry, dynamic warmup

200 Loosen

6 X 100 Pull @ :15R fewest strokes

8 X 25 variable sprints @ :30

Main Set

12 X 25 Kick @ 60

4 to 15M, 4 to flags, 4 to 25 yards

12 X 25 Swim @ 60

4 from mid-pool to Wall, 4 from far flags to Wall, 4 full 25

3 X 50 @ 2:00 w/ or w/o equipment, dive, anyway you want to do it, just bring it!

Distance Option

12 X 25 @ 30 FAST

6 X 50 @ 50 fewest strokes

6 X 50 @ 40 FAST

4 X 75 @ 1:30 fewest strokes

4 X 75 @ 1:00 FAST

3 X 100 @ 1:40 fewest strokes

3 X 100 @ 2:00 FAST - add equipment if you want

Notes: Sprint has a nice progression with the legs and then full stroke and finish with 3 really good 50's. The distance option is a great pattern where you will go 6-5-4 minutes of fast swimming on short rest, followed by some 100's on some longer rest to finish things out!

Wednesday, May 2, 2018

Endurance - Legs

Warmup

10 minutes of dry, dynamic warmup

200 loosen

8 X 75 @ :15R

3 done as 3 X 25 @ :05R working on underwater walls

3 25K/50S

2 alt. 1st/last 50 K

Main Set

6 X 25 + 5:00 Kick @ 35/5:30

6 X 25 + 5:00 Kick @ 40/5:30

6 X 25 + 5:00 Kick @ 45/5:30

6 X 25 + 5:00 kick @ 50/5:30

*25's = underwater kicking

5:00 Kick's:

Rd. 1 = 20Fast,10EZ

Rd. 2 - 40Fast, 20EZ

Rd. 3 - 60Fast, 60EZ

Rd. 4 - 15Fast - 15EZ - 15 Fast w/ Vert. Board - 15EZ

distance option:

Instead of the 25's do 300-400-500-600 @ 4-5-6-7 by round

Notes: Get some reps moving under the water, you get more rest each round to make sure you can keep the execution sharp. Each 5:00 kick has a pattern to follow and you have an extra :30 to get back to the wall and start your 25's. Distance swimmers can substitute the 25's for some longer swims, feel free to adjust the sendoff as you need to make it faster or slower.

Tuesday, May 1, 2018

Fast/EZ

Warmup

10 minutes of dry dynamic warmup

200 Loosen

12 X 50 @ 55

6 Kick/Swim, 3 Stroke/FR IMO, 3 Desc. 1-3

Main Set

3 rounds:

3 X 25 FAST + 75 EZ @ 25/1:15

[25 + 50] FAST + 75 EZ @ 30/45/1:15

[50 + 25] FAST + 75 EZ @ 45/30/1:15

75 FAST + 75 EZ @ 60/90

Rd 1 = FREE, Rd 2 = Kick the Fast, swim the EZ, Rd 3 = Stroke the Fast, FR the EZ

Distance Option

3 rounds:

3 X 50 FAST + 100 EZ @ 40/1:30

[50 + 100] FAST + 100 EZ @ 40/1:20/1:30

[100 + 50] FAST + 100 EZ @ 1:20/40/1:30

150 FAST + 100 EZ @ 2:00

*middle round stroke for IM's

Notes: Fast/EZ pattern, the rest is not going to be as much as you want, but it should be enough to keep the FAST, FAST! The Distance option is an even 3000.