Calvin College Summer Workouts

Tuesday, June 11, 2024

Summer Training Block

Warmup

600 alt. 50 Swim w/ 50 Board Kick

6 X 150 @ :30R

rotate 50 Board Kick + 50 Kick on Back + 50 Kick on Side

Main Set

4 X 75 Kick + 50 EZ Swim @ 1:30

4 X 75 Kick + 50 EZ Swim @ 1:20

4 X 75 Kick + 50 EZ Swim @ 1:10

4 X 75 Kick + 50 EZ Swim @ 1:00?1:05?1:10?

300 EZ Swim @ 5:00

12 X 25 @ 1:15 uh2o Streamline FAST

Notes: the 75's are meant to descend in effort from 1st round to 4th round. Swim it out with an ez 300 EZ, and then bring the session home with some uh2o kicking work.

Monday, June 10, 2024

Summer Training Block

Warmup

300 Loosen + 200 Board Kick @ :30R

3 X 100 FRIM + 8 X 25 Kick @ 45 (Odd - Uh2o; Even - surface superman)

12 X 25 Drills + 4 X 50 8 strokes @ 40-50

Main Set

3 X 25 FAST + 50 EZ @ 40-2

4 X 25 FAST + 75 EZ @ 35-2:20

5 X 25 FAST + 100 EZ @ 30-2:30

6 X 25 FAST + 100 EZ @ 25-2:30

5 X 25 FAST + 100 EZ @ 30-2:30

4 X 25 FAST + 75 EZ @ 35-2:20

3 X 25 FAST + 50 EZ @ 40-2

Extra 3:00 to Rest or continue to swim EZ

100 Go For It!

Notes: Perfect Fast-EZ set with short Repeats to make sure the habits, the velocity and tempo stay up at a high standard. Feel Free to mix in some strokes, or kick to your event needs. FAST = Move IT!

Friday, June 7, 2024

Summer Training

Warmup

3 X 100 + 6 X 50 + 6 X 25 @ 1:40-50-35

*loosen Up

8 X 25 @ ? Plunge and streamline sequence

36 X 25 @ 40

8 sculling sequence

8 single arm pulls (FR-BK)

8 double arm pulls (BR-FL)

8 uh2o kick to 15M to side kick

4 variable sprint

Main Set

Friday Benchmark - choose One

5 X 200 @ 3:00

10 X 100 @ 1:30

10 X 50 @ 1:30

Notes: Finish the week with a 15 minute benchmark, choose the repetition distance of your liking and put up some low numbers. Give yourself to measure yourself with.

Thursday, June 6, 2024

Summer Training

Warmup

16 X 75 @ 1:20

4 EZ, 4 K-S, 4 Indy IM, 4 FAST 1st 25-50;last 50-25

Main Set

24 High Velocity Swims @ 70+

8 Board Kick 25's or superman snorkel kicks

8 no wall flags to flags (start with dolphin dive to uh2o kick)

8 MP through wall back to 3-4 touches (start with dolphin dive to uh2o kick)

Notes: Highest Velocity's and Highest Tempo's

Wednesday, June 5, 2024

Summer Training

Warmup and Main Set

8 X 75 @ 1:15 EZ

12 X 25 @ 40 drills and skills

3 X 300 Pull @ 4:30 long and EZ

6 X 150 Kicking 1st 50 on 1st 3, 1st 100 on last 3 @ 2:20

9 X 100 @ 1:30-1:20-1:10 (3 each)

Notes: A building kind of day, start the day very quiet, and ez, and then slowly bring up the intensity as you move from the pull to the kicking sequence to the big finish. Finish with your best!

Tuesday, June 4, 2024

Summer Training

Warmup

3 X 150 @ 2:30 EZ

12 X 50 @ 55 K-S; S-K

Main Set

3 X's

3 X 100 Board Kick @ 1:45

50 EZ Swim @ 1:45

6 X 25 uh2o @ 50

Notes: Descend your average on the board kicks 1-3 by round, keep the uh2o 25's fast and consistent

Monday, June 3, 2024

Summer Training

Warmup

4 X 100 EZ @ 1:45

2 X 150 Pull @ 2:30

1 X 200 Board Kick w/ a buddy

100 IM

Main Set

4 X [2 X 125 + 2 X 75 + 2 X 50] @ 1:40-1:30-1:20-1:10-1:00-50

Rd. 1 = Pull

Rd. 2-3 = Stroke or IM on #1; FR on #2

Rd. 4 = FINS and Paddles, Strong!!!

Notes: some general conditioning to start the week off, good sustained effort throughout