Calvin College Summer Workouts

Friday, August 29, 2014

Challenge Day

Warmup: 400 + 4 X 100 alt. k/s, d/s + 4 X 50 variable sprints

Main Set

10 X 100 @ 60 as fast as possible

Notes: Goal is to swim your best 1000 yards of the week, take exactly 60 seconds between each 100, for example, you come in on the :04, you will leave on the next :04. Subtract 9 minutes from your total time and you will have your swimming time. Use a great 20 minute effort to finish out the week.

Thursday, August 28, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 Kick + 100IM

Main Set:

10 X 250

#1 - 3 = kick middle 50, 2nd 100 is :05 faster than first @ 3:30-4

#4-7 = IM as 25FL-50BK-75BR-100FR @ 3:30-4

#8-10 = FR swim strong @ 3:00-3:30

Notes: strong, consistent, not many directions, follow the instructions and keep rest to :20 sec at most.

Wednesday, August 27, 2014

Legs

Warmup: 400 + 12 X 50 K/S, S/K

Main Set

3 X 100 @ 1:30 (1st 25 underwater)

3 X 50 @ 50 (1st 25 underwater)

3 X 25 @ 45 (underwater)

25 minute kick as follows:

1:00 - deep Kick, no splash

2:00 - Vertical Board every other :15

3:00 - Shooters from bottom (3 every :20 seconds)

4:00 - Kick for distance, strong, steady, no buddy kicking

5:00 Fast EZ (2 X 10F/20E, 3 X 20F/20E, 1 X 40F/20EZ, 1 X 60F)

*then returen back to the 4-3-2-1 and follow same directions

3 X 25 @ 45 (underwater)

3 X 50 @ 50 (1st 25 underwater)

3 X 100 @ 1:30 1st 25 underwater)

Notes: work on underwater kicking on the first and last sets. The middle set is a straight 25 minutes with no breaks. Follow the instructions by the minutes. The 5 minute Fast EZ progression add's up to 5 minutes. Vertical Board is kicking with the board so that is is perpendicular to the bottom, you won't go very far:)

Tuesday, August 26, 2014

Fast-EZ

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

Main Set

6 X 50 @ 60 1st 15M FAST

6 X 75 @ 90 1st 25 FAST

12 X 25 FAST @ 30

12 X 25 EZ @ 30

6 X 75 @ 90 last 25 FAST

6 X 50 @ 60 build last 25 so last 12 1/2 is FAST,

Notes: Work on leaving the wall on the first 50's, extend the speed to the 25 on the 75's, you should have plenty of recovery to maintain speed. 6 minutes of speed in the middle followed by 6 minutes to recover, then work on finishing.

Monday, August 25, 2014

Aerobic Endurance

Warmup: 400 + 300 Pull + 200 Kick + 100 IM

Main Set:

40 X 50 @ :10-20Rest

8 FR

8 Stroke/FR

8 Kick

8 Stroke/FR

8 FR

Notes: Pretty Simple - no stopping, use an interval that gives you no less than :10, no more than :20 and don't stop between groups of 8. HR should be around 25 give or take. The HR has to elevated to receive the benefits, if you stop between groups of 8 and let it rest, you don't force any adaption to take place. Feel free to do 50 in groups of 10 or 60 in groups of 12.

Friday, August 22, 2014

Challenge

Warmup: 400 + 4 X 100 alt. k/s, d/s + 4 X 50 variable sprints

Main Set

15 Minutes

30 X 25 @ 30 or 15 X 50/75 @ 60

Notes: How well can you put it together for 15 minutes. Choose 25's, 50's, or 75's, each one changes the difficulty in different ways. If you stick with the 25's, they better be rocket fast.

Thursday, August 21, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 Kick + 100IM

Main Set

1 X 400 Pull @ 5:30

4 X 75 FR @ 60

1 X 400 Pull @ 5:30

4 X 75 stroke, IMO, or IM with no FR @ 70

1 X 400 Pull @ 5:30

4 X 75 Kick @ 80

Notes: Swim the 400's slow, quiet, smooth, with a breathing pattern of 4-6's or use a snorkel. Keep the neck long, head down, use your eyes to watch the formarms and make sure they get an early vertical forearm. Pick up the effort on the 75's. If you want to make the set longer, add some reps to the 75's or some length to the pulls.