Calvin College Summer Workouts

Friday, May 30, 2014

Warmup: 400choice-300pull-200kick-4 X 25 variable sprints

Main Set:

3 X 200-300-400 @ 5:00

*Best Effort, Go For it!

Notes: Short and sweet, great Friday challenge set! Add to the warmup if you need to, make sure you are ready to go. Also make sure you do a good warmdown. Choose your distance from 200-400, the sendoff stays the same no matter what. 15 minutes and you are done! Make it count, Be Fast, Be Tough! Finish the week with a great effort. Remember Swimming Fast is much different than swimming Far.

Thursday, May 29, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K @ 50

Main Set

1:00 Vert. Kick + 50 Kick for time/50 EZ

2:00 Kick + 75 Kick for time/75EZ

3:00 Kick + 100 Kick for time/100EZ

4:00 Kick @ 150 Kick for time/150EZ

3:00 Kick @ 100 Kick for time/100EZ

2:00 Kick @ 75 Kick for time/75EZ

1:00 Vert. Kick + 50 kick for time/50EZ

Notes: The 1:00 Kicks are Vertical, hands on shoulders, body position at attention, no bending at the waste. The 2:00-4:00 kicks are straight kicking holding strong effort, use tempo trainer, pace or HR to keep yourself accountable, or add shoes if you want some strength. After the 1:00-4:00 Kick, kick ez to the nearest wall and go right into a timed kick, followed by an ez swim of the same distance.

Wednesday, May 28, 2014

Fast-EZ

Warmup: 400 + 4 X 100 alt. K/S, D/S, + 4 X 50 variable sprints

Main Set:

4 rounds of 6 X 75 @ 1:20 as follows

#1 - 1st 25 Fast

#2 - 2nd 25 Fast

#3 - 3rd 25 Fast

#4 - 1st 50 Fast

#5 - last 50 Fast

#6 - 75 Fast

Notes: Fast means best effort, go for it, when it is not fast, you can assume you can go as slow as you need to as long as you don't get sloppy. Do first and last rounds FR, do the 2nd round stroke, do the 3rd round kick. You may add/subtract equipment as you feel necessary, BE FAST!! Finally feel free to do an EZ 200+ between rounds.

Tuesday, May 27, 2014

Monday, May 27, 2014

Tuesday, May 27, 2014

Aerobic Endurance

Warmup: 400choice-300pull-200kick-100IM

Main Set:

500-400-300-200-100 Pull @ :30 Rest between swims

400-300-200-100 alt. 50K/50S @ :30Rest between swims

300-200-100 all IM @ :30Rest between swims

200-100 Kick @ :30Rest between kicks

100 finish with a bang!

Notes: Swim with purpose, stay consistent, steady, strong, not lazy, no more than :30 seconds rest or less through entire workout!

Friday, May 23, 2014

Challenge Day!

Warmup

400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set

Compete as many reps/lengths as possible in 20 minutes:

50 Swim (2 lengths/reps)

4 Burpees (chest has to touch floor + feet have to leave ground)

150 Swim (6 lengths/reps)

8 Streamline jumps (both hands have to touch ground before each jump, jump as high as possible in streamline position)

Notes: This is a crossfit style workout. Each round has 20 reps if you count one length as 1 rep, see how many rounds you can complete in 20 minutes. It is done in 20 minutes no matter what, how many reps can you get?

Thursday, May 22, 2014

Aerobic Endurance

Warmup

400choice-300pull-200Kick-100IM

Main Set

1 X 300 @ 4:30

1 X 325 @ 4:30

1 X 350 @ 4:30

1 X 375 @ 4:30

1 X 400 @ 4:30

*repeat 400 and go back down

Notes: This will pack some volume into the 45 minutes, stay strong at the front and back of the set when the rest is on your side and stick with it through the middle when the rest is less. You may adjust the interval depending on your fitness level and this would be a good set to do IM as well. I would suggest doing it FRIM where you do the first 300 as FR-BK-BR by 100, and the last 25-100 will be FR. That would ensure that your FL doesn't get messy.

Wednesday, May 21, 2014

Legs!

Warmup: 400 + 12 X 50 @ 50 alt. K/S, S/K

Main Set

1:00 Kick (45 Fast - 15 EZ)

2:00 Kick (90 Fast - 30 EZ)

3:00 Kick (2:15 Fast - 45 EZ)

4:00 Kick (3:00 Fast - 60 EZ)

12 X 25- 50 - 75 @ 60 (choose what apply's to your event list)

25's - underwater - best avg., may use fins

50's - 25 swim + 25 underwater

75's - alt. 50K/25S, w/ 25S/50K, if you can't make interval, chance it to 25K/50S

4:00 Kick (3:00 Fast - 60 EZ)

3:00 Kick (2:15 Fast - 45 EZ)

2:00 Kick (90 Fast - 30 EZ)

1:00 Kick (45 Fast -15 EZ)

Notes: On the 1:00-4:00 Kicks, keep track of how far you get! Try to double-triple-quadruple the distance. For the EZ, feel free to do a U-turn to get back to the wall so you can leave on time. For the middle part of the set, choose the 12:00 that will work what you need to work. The 25's are pure speed, the 50's are a little more of a lung buster, while the 75's are meant to be a little more endurance. Go straight through the set to get 32 minutes of legs!