Calvin College Summer Workouts

Thursday, April 13, 2023

Spring Training Block

Warmup as Needed

Main Set

24 X HVO @ 70

6 wall to far flags

6 MP to wall back through 5 strokes

6 uh2o 25's w/ FINS

6 full 25's w/ FINS and PADS

Notes: Be Fast today!

Wednesday, April 12, 2023

Spring Training Block

Warmup as Needed

Main Set

8 X 25 @ 45 sculling progression

6 X 50 @ 50 D1-3, 4-6, start w/ 8 stroke ct. and add fewest strokes

8 X 25 @ 45

2 plunge for distance, 2 plunge for 2 + kick for 3 + plunge, 2 kick to surface to side plunge, 2 full 25's

4 X 50 @ 1:15 uh2o to 15M both ways

8 X 25 @ 45 from MP

Odd - turn to Plunge for distance; Even - turn to plunge for 2 + kick for 3 + plunge

6 X 50 @ 50 FAST w/ good habits

Notes: lots of skills, finish with 300 yards of really good stuff.

Tuesday, April 11, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X 100 @ 1:40 Board Kick

6 X 25 @ 50 uh2o Kick

6 X 50 @ 50 Board Kick

4 X 75 @ 1:15 Side Kick - Fly on BK - FR w/ overkick (6 bt.)

3 X 100 @ 1:40 Board Kick

6 X 25 @ 50 uh2o Kick

Notes: A lot of legs today, use the 100's and 50's Board Kick to work hard and hold a solid avg. Between the Board Kick's, you can work on your underwater kicking/streamline muscles and your lines.

Monday, April 10, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X 50 + 2 X 50 EZ @ 40-1:00

3 X 50 + 100 EZ @ 45-2:15

3 X 50 + 2 X 50 EZ @ 50-1:15

3 X 50 + 100 EZ @ 45-2:15

3 X 50 + 2 X 50 EZ @ 40-1:00

Notes: A good Fast-EZ pattern for a Monday, take some freedom to make the 50's kick, stroke, or use equipment to make the set yours and fit your event list.

Thursday, April 6, 2023

Spring Training Block

Warmup as needed

Main Set

24 X HVO @ 70

6 BLAST KICK (Board or uh2o)

6 Flags to Wall (no wall start)

6 Wall to Far Flags

6 FINS & PADDLES full 25's

Notes: BE FAST TODAY!

Wednesday, April 5, 2023

Spring Training Block

Warmup as Needed

Main Set

6 X 50 @ 50 FR

4 X 75 Indy IM @ 1:15

4 X 50 Kick @ 1:15 D1-4

4 X 100 @ 1:15 FR

2 X 150 FL-BK-BR, BK-BR-FR @ 2:30

2 X 100 Kick FAST @ 2:30 Your choice of Kick

Notes: Mixed Bag, 30 minute, general conditioning, a little bit for everyone, feel free to turn the IM into Strokes.

Monday, April 3, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X [6 X 25 + 100 EZ] @ 25-2:30

2 X [3 X 50 + 100 EZ] @ 50-2:30

1 X [2 X 75 + 100 EZ] @ 1:15-2:30

Notes: 30 minute FAST-EZ set for a Monday. Great Pattern to make your own, Do it all FR, Kick, stroke or IM pattern, make it your own and have fun!