Calvin College Summer Workouts

Monday, May 16, 2022

Spring Training Cycle - Phase II

Warmup as needed

Main Set

3 X 50 FAST + 100 EZ @ 45-2

4 X 50 FAST + 100 EZ @ 45-2

5 X 50 FAST + 100 EZ @ 45-2

6 X 50 FAST + 100 EZ @ 45-2

5 X 50 smooth + 100 FAST @ 45-2

4 X 50 smooth + 100 FAST @ 45-2

3 X 50 smooth + 100 FAST @ 45-2

Notes: Great Set, start by cranking out some 50's on short rest, holding your best avg. followed by a 100 EZ, then come home with the 50's smooth (smooth does not mean EZ, keep stroke count low, keep kick count off walls, hold yourself accountable), and some great closing 100's.

Thursday, May 12, 2022

Friday, May 13, 2022

Spring Training Block (phase II)

sorry for the lack of posts, the travel got the best of me

Warmup as you need

Main Set

4 X [100 + 2 X 25 + 50 + 2 X 25] @ 1:10-25-40-40

*swim strong-FAST from start to FINISH

4 X's

2 X 25 @ 25-35 Kick w/ Board

2 X 25 @ 25-35 Kick w/ no Board

2 X 25 @ 45 Kick uh2o

2 X 25 @ 25-35 stroke

1 X 50 FAST @ 1:30

*add FINS @ rd. 3-4

Notes: Two parts today, part I is some general conditioning with sendoff's that will keep the rest short, and repetition lengths that will keep the quality up. Part 2 is a nice kick/swim progression to get you some good keck reps

Friday, May 6, 2022

Spring Training - Phase II

Warmup as Needed

Main Set

36 High Velocity Efforts @ 70

6 X :10 BLAST Kick w/ board (no Breath, no BR)

6 X Flags to wall (no wall start, superman kick to full stroke)

6 X MP to wall to plunge (superman kick to full stroke to flip at wall to plunge for distance)

6 X wall to far flags

6 X Blocks to far flags

6 X 25 w/ FINS and PADDLES

Notes: Phase II brings in some high velocity to the week. All of these efforts should be done at highest speeds and with fewest breaths

Thursday, May 5, 2022

Spring Training - Phase II

Warmup as needed

Main Set

5 X 50 Kick w/ Board @ 1:00

100 @ 5:00

5 X 50 Stroke/FR @ 1:00

200 @ 5:00

5 X 50 Kick side/back @ 1:00

300 @ 5:00

5 X 50 Stroke @ 1:00

400 @ 5:00

5 X 50 EZ @ 1:00

500 @ 5:00

Notes: Cinco de Mayo Set, the backbone of the set is obviously the 100-500, swim those FAST! the 50's should be high quality.

Wednesday, May 4, 2022

Spring Training - Phase II

Warmup as needed

Main Set

4 X 225 Pull @ 2:45-3:15 (15R) slow, quiet, pretty

6 X 125 FR @ 1:30-45 (15R) stronger, working hard

8 X 75 Choice of Stroke @ 1:15-30 (30R) F-F-E-F-F-E-F-F

3 X 100 @ 1:20-40 Choice of Stroke (30R) D1-3 to your best

Notes: nice building effort today. start slow and quiet, then step it up on the 125's into some work hard, the 75's should be go time, then descend it down to a big finish.

Tuesday, May 3, 2022

Spring Training Block

Warmup as Needed

Main Set

9 X 100 @ 2

*25 Side, 25 BK, 25 uh2o (touch bottom at mid-pool), 25 Swim

9 X 50 FAST @ 2:00 any stroke, any equipment

1 X 500 Casual Kick w/ Friend to shake it out.

Notes: nice set of 100's to warmup the different positions and kicks, then crank out some 50's, and shake it out with a friend

Monday, May 2, 2022

Friday, May 2, 2022

Spring Training Block - Part II (school is done, a little more work)

Warmup as you need

Main Set

6 X [100 + 50] @ 1:15

5 X [50 + 50 + 50 @ 50] @ 3

3 X 200 @ 5:00

Notes: Part I starts off alternating with 100 and 50 holding your best avg., feel free to go some stroke on the 50's. Part II brings it back into some 50's where you can hold good tempo/speed/technique, and then you finish trying to reach up to some 200's. Work hard, see what you can hold.