Calvin College Summer Workouts

Monday, July 22, 2013

Aerobic Endurance: consistent effort, short rest, no high's or lows.

NOTE: This will be the last post for the summer as I am heading on vacation tomorrow and I feel there are plenty of workouts on this blog that you can start recycling them to get to the school year.

Warmup on your own (1000-1500):

3 X 50 @ 40 FR

3 X 100 @ 1:40-2:00 Kick

3 X 150 IM, no FR @ 2:00-20

3 X 200 FR @ 2:20-40

3 X 50 FR @ 40

3 X 100 @ 1:40-2:00 Kick

3 X 150 IM, no FR @ 2:00-20

3 X 50 @ 40 FR

3 X 100 @ 1:40-2:00 Kick

3 X 50 FR @ 40, see what you got on the last one!

Warmdown

Friday, July 19, 2013

Friday Workout

Friday, July 19, 2013

High Velocity - You have to swim fast, to swim fast!

Warmup on your own (1000-1500):

8 X 10 sec Sprint Kicks from the wall (with or without a board), go for distance and max speed. 1:00 between efforts, you may do some ez kicking or swimming while resting.

200 ez

4 X 25 against stretch cord @ 1:30-2:00

100 EZ

4 X 25 with stretch cord or with fins @ 1:30-2:00

100 EZ

2 rounds of the following progression

2 X 5 yards (start with head under flags) go on whistle, get to wall

2 X 12 1/2 yards (start at mid pool)

2 X 20 yards (start at far flags)

2 X 25

*sendoff is whatever you need to rest about 1:00 between efforts

*work on finishes!

Warmdown

Thursday, July 18, 2013

Threshold/Quality Swimming:

Warmup on your own (1000-1500):

This is a simple set, very effective, and you will accumulate some very fast swimming:

3 rounds of:

1 X 25 @ 1:00

1 X 50 @ 1:00

1 X 75 @ 1:00

*all swim at max effort, go right from 75 to 25, no extra rest after 75

200 loosen

2 rounds of:

1 X 25 @ 1:00

1 X 50 @ 1:00

1 X 75 @ 1:00

*max effort

200 loosen

1 round:

1 X 25 @ 1:00

1 X 50 @ 1:00

1 X 75 @ 1:00

Warmdown

Tuesday, July 16, 2013

Legs (starts with some aerobic kicking, gets into to some powerful efforts in the middle, and finishes with some aerobic kicking to keep you honest)

Warmup on your own (1000-1500):

3 rounds (steady effort throughout):

2 X 25 Kick @ 30

1 X 50 Kick @ 50

2 X 25 Kick @ 30

1 X 100 Kick @ 1:30

10 Minute Kick (more power, bigcontrast in hard/ez efforts):

5 rounds of:

:40 ALL Out, :20 EZ, :20 ALL Out, :40 EZ

3 rounds (steady effort throughoutt):

2 X 25 Kick @ 30

1 X 50 Swim @ 40

2 X 25 Kick @ 30

1 X 100 Kick/Swim @ 1:20

Warmdown

Monday, July 15, 2013

Aerobic Endurance: Keep it consistent, moving, low rest.

Warmup on your own (1000-1500):

6 X 50 FR @ 40

4 X 100 IM or stroke @ 1:30

6 X 50 FR @ 40

4:00 vertical Kick (6 seconds of all out kicking in streamline position every :30, :20 if you are ambitious), flutter kick with hands on shoulders to recover, no sculling ever

6 X 50 FR @ 40

4 X 100 IM or stroke @ 1:30

6 X 50 FR @ 40

4:00 Kick (:10 all out vertical board, :20 normal board)

6 X 50 FR @ 40

Warmdown

Friday, July 12, 2013

High Velocity: short bursts of quality swimming, look like a rock star in small chunks. There are 32 high velocity swims + 4 50's faster than race pace at the end of the set. Swimming Fast is different than just making intervals, a lot more swimmers can make intervals, than can get themselves to practice at top end speeds.

Warmup on your own (1000-1500):

8 X 50 w/ fins @ 1:00 build speed/tempo by 12 1/2, so last 12 1/2 is race pace/tempo.

*there is a difference between working hard and race pace, make sure you are paying attention to the details.

8 X 25 @ 60-90 sec. rest, go against stretch cord or parachute

8 X 50 w/ fins @ 1:00 explode to 15M, ez swim the rest

8 X 25 @ 60-90 sec. rest, go against stretch cord or parachute

4 X 50 @ 2:00 w/ fins, go for it!

Warmdown

Thursday, July 11, 2013

Threshold/Quality Swimming:

Warmup on your own (1000-1500):

Using pace charts below:

8 X 100 @ 90 seconds - 2:00 rest
#1 - FR
#2 - IM
#3 - Kick
#4 - Stroke (pick one, and go for it, don't say it doesn't apply to me)

*you may also choose to do an ez 100-200 swim in between your 100's and use that as your rest.
*use your best 200 time for each of the swims, the kick may need to be your best guess on pace or best effort
*you will accumulate a half mile of very fast swimming, which is a lot more than an average swim practice.

Pace Charts(from Paul Yetter at T2 Aquatics):

200 PR 100 Pace 125 Pace 150 Pace 200 Pace 300 Pace

1:35-1:39 51.5-53.5 1:06.0-1:08.0 1:21.0-123.5 1:48.5-1:151.5 2:49.0-2:53.0 1:40-1:44 54.0-56.0 1:09.0-1:11.0 1:24.0-1:26.5 1:53.5-1:56.5 2:55.0-2:59.0

1:45-1:49 56.5-58.5 1:12.0-1:14.0 127.0-1:29.5 1:58.5-2:01.5 3:01.5-3:05.5

1:50-1:54 59.0-1:01.0 1:15.0-1:17.0 1:31.5-1:34.0 2:03.5-2:06.5 3:10.0-3:14.0

1:55-1:59 1:01.5-1:03.5 1:18.5-1:20.5 1:35.5-1:38.0 2:08.5-2:11.5 3:19.5-3:23.5

2:00-2:04 1:04.0-1:06.0 1:21.5-1:23.5 1:39.0-1:41.5 2:13.5-2:16.5 3:25.0-3:29.0

2:05-2:09 1:06.5-1:08.5 1:24.5-1:26.5 1:42.5-1:45.0 2:18.5-2:21.5 3:32.5-3:36.5

2:10-2:14 1:09.0-1:11.0 1:27.5-1:29.5 1:46.0-1:48.5 2:23.5-2:26.5 3:38.0-3:43.0