Calvin College Summer Workouts

Tuesday, December 17, 2024

Holiday Training Block

We don't need to fear less, we need to love more.

Warmup

3 X 100 @ 1:40 Loosen

12 X 50 K-S, S-K @ 55 Board kick, loosen the legs

12 X 25 @ 45

8 Odd - alt. side/back fly kick exaggerate; Even - uh2o; 4 Variable Sprint

Main Set

20 Minute Kick as follows:

4 Minutes of :40F-:20E

4 Minutes of Vert. Board between the flags

4 Minutes of :15 Vert. Kick + shooter every :30

4 Minutes builds :15(80):15(:90):15(100):15EZ

4 Minutes best effort throughout

4 X 25 uh2o streamline Kick @ 1:00

3 X 50 u2ho to 15M both ways @ 1:20

2 X 75 uh2o to 15M all 25's @ 2:00

*maintain effort at surface after 15M

D-Crew/IM alternative for last set (although many of you need the uh2o work)

8 X 100 @ 1:30 Desc. by 2's down to a good exam week finish (last 2 fastest), try to keep the same pace on each two (2 62's, 2 60's.......2 56's or whatever your number is)

Notes: Hit the legs today. After warmup, execute a good 20 minute kick pattern with good efforts throughout, then finish with 12 minutes of either uh2o streamline work or some 100's descending by 2's.

Sunday, December 15, 2024

Monday, December 16, 2024

Holiday Training Block

Warmup

2 X 125 + 2 X 75 + 6 X 25 @ 2-1:15-35

6 Starts - 2 streamline jump + shooter + spin; 2 plunge-kick-plunge; 2 relay to side-chin

24 X 25 @ 45

8 - 4 superman to side kick; 4 side-stack-send

8 - 4 body dolphin to chin; 4 uh2o double pull w/ dolphin kicks

8 - alt. uh2o to side kick at 15M; big fly kick on back or side

Main Set

5 X [3 X 25 Kick @ 30-35] @ 2:00 FAST - event specific, uh2o if you can

5 X [2 X 50 + 25 stroke @ 50] @ 2:00

5 X [2 X 50 Free @ 40-45] @ 2:00 lowest pair you can get.

Notes: after a warmup that emphasizes working on your skills, you got 30 minutes of some good looking repeats, with enough rest to keep the quality high.

Friday, December 13, 2024

Holiday Training Block

Warmup

12 X 100 @ 1:40

3 EZ, 6 Pull w/ snorkle, 3 FRIM, FRIM, IM

Main Set

12 X 75 @ 1:05-10 slow and quiet

6 X 150 alt. S-K-S; K-S-K @ 2:20-30

6 X 100 @ 1:30-45 Main strokes, get moving!

6 X 50 @ 50 FAST, Big Finish!

Notes: A nice descending or build to finish the week. Control your energy output and time it so that you only get faster as you go. Every line gets a little stronger and louder. You don't have to get up to full send, but get faster!

Thursday, December 12, 2024

Holiday Training Block

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen

6 Dives - 2 Plunge; 2 Plunge-kick-Plunge; 2 to side or chin

8 X 25 @ 45 streamlines - 4 to 15M + side; 4 all the way uh2o

4 X 50 @ 1:15 uh2o to 15M both ways (BR 1-2 stroke BR)

2 X 75 @ 2:00 uh2o to 15M on all 3 walls (BR 1-2 stroke BR)

High Velocity

18 Swims @ 1:10+

6 Kick to Far Flags (use board, paddles, or stay uh2o)

6 Flags to Flags (no wall start - dolphin dive start)

6 full 25's w/ Fins + Paddles

500 EZ Pull

Wednesday, December 11, 2024

Holiday Training Block

Warmup

24 X 50 @ 55

6 Loosen; 6 K-S; 6 IMO-FR; 6 alt. F-E and build 2nd 25

Main Set

12 X 100 @ 1:45

E-F-E-F-F-E-E-F-F-E-F-E

F = nice solid exam week effort, choice of stroke or kick

Warmdown

24 X 50 @ 55

12 Pull w/ snorkle; 12 Pull w/ snorkle and Fins

Notes: Simple day, 3 parts, all 1200 yards, main set is a E-F pattern. Put in some good effort on the F's, make them yours.

Tuesday, December 10, 2024

Holiday Training Block

Warmup

3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen

24 X 25 @ 45

8 sculling pattern (wrist-elbow-belly-doggie)

8 alt. superman-sidekick and side-stack send (may do BK on S-S-S)

8 choose BR-FL skills or uh2o kicking skills

uh2o kicking skills = on back w/ hands at side; on side; 6 vert. + 6 horizontal; uh2o

Part I

3 X [3 X 50 + 100 + 3 X 25] @ 1:10-2:30-40

50's = FL on BK; FL on side; superman FR

100 = Board Kick, D1-3

25's = uh2o to 15M + side kick or uh2o on all if you can

Part II

2 X [200 + 3 X 75 + 200] @ 3-1:30-3

2 X [150 + 3 X 50 + 150] @ 2:15-1:15-2:15

2 X [100 + 3 X 25 + 100] @ 1:30-40-1:30

200-150-100 = FR smooth

75-50-25 = strokes or kick pattern

Notes: still nothing fast or intense today. 1st set takes on some different kicks. 2nd set gives you some opportunities to get in some strokes or continue with some kick. Keep working on the how you use your legs to kick, with more knee bend, vert. chins, and floppy ft. Your ability to kick underwater is a direct connection to how well you perform. Look at this video

Monday, December 9, 2024

Holiday Training Block

Warmup and shakeout

3 X 150 + 6 X 100 Pull + 9 X 50 K-S @ 2:30-1:40-1:00

150's = Loosen

100's = snorkles and buoys, Slow and slower

50's = mix in board kick, uh2o kick, and side/back kick

200 + 150 + 100 + 50 @ :15R

2 X 100 + 2 X 75 + 2 X 50 + 2 X 25 @ :15R

4 X 50 @ 50

3 X 50 @ 45

2 X 50 @ 40

1 X 50 @ --- (90%)

Notes: Flush out the body today and keep it slow. 3000 yards broken into two sets of 1500. The 2nd set, the 200-50 should be done FR, the 100-25's you can mix in stroke or kick patterns, and then the last 10 50's bring up the effort just a little to get the HR up, which will help the flush out. Tomorrow and Wednesday will be more of the same with some increasing yardages.