Calvin College Summer Workouts

Friday, June 30, 2017

Warmup as you wish

Main Set

4 Rounds of:

1 X 100 @ 1:30 smooth, count strokes

2 X 25 @ 40 drop 2-3 strokes, limit strokes, any extra motion that add's resistance

1 X 100 @ 1:30 smooth, count strokes

2 X 25 @ 40 add 2-3 strokes, but keep head still and good body lines

500 or 5:00 steady kick at talking pace

18 X 25 @ 30

alt. 3 drop 1 stroke per 25 w/ add 1 stroke per 25 in groups of 3.

Notes: Adding a little thinking to the workout today. In the first set, the 100's are to be steady and consistent, holding moderate effort and same stroke count throughout. The 1st two 25's, limit your strokes, and the 2nd two 25's you are going to add 2-3 strokes. Go into a nice steady 500 kick and then finish with some 25's adding and subtracting strokes. You can do this with any stroke!

Thursday, June 29, 2017

Warmup as needed

Main Set

12 X 75 pull @ 1:05 long, slow, quiet

9 X 100 @ 1:40 alt. K/S, Stroke/FR IMO, and IM

4 X 150 @ 2:30 descend 1-4

Notes: Building/Rainbow Set starts slow and quiet, uses the changes in movement through strokes and kicks to get HR moving and then finishes with a nice litle descend. 150's are good for all distances!

Wednesday, June 28, 2017

Warmup as needed

Main Set

3 rounds of:

6 X 25 @ 25

1 X 200 @ 4:00

6 X 25 @ 30

1 X 200 @ 4:00

6 X 25 @ 35

*extra :30 before round 2 & 3

Rd 1 = FR, all 25's best avg., good tempo, walls. 1st 200, perform a good hard neg. split, 2nd 200, 1st 100 Hammer down, 2nd 100 EZ

Rd 2 = IM pattern, 200's are IM's, 1st 6 25's are FL, 2nd 6 are BK, 3rd 6 are BR

*you may do 2nd round as Kick, holding best effort throughout

Rd 3 = same as First Round

Notes: Nice pattern to accumulate some good strokes, tempo, and effort throughout the workout.

Tuesday, June 27, 2017

Warmup the legs

Main Set

3 rounds:

3 X 25 Kick @ 1:00

2 X 50 Kick @ 1:00

1 X 75 Kick @ 1:00 (or :10 if needed)

300 Swim Kicking every 3rd 25 @ 5:00

2 rounds:

3 X 25 Kick @ 1:00

2 X 50 Kick @ 1:00

1 X 75 Kick @ 1:00 (or :10 if needed)

300 Swim Kicking every 3rd 25 @ 5:00

1 Round:

3 X 25 Kick @ 1:00

2 X 50 Kick @ 1:00

1 X 75 Kick @ 1:00 (or :10 if needed)

Notes: Working the legs today. work the underwaters, especially on the 25's. Bust out a couple 50's and then get in under 60 on the 75 before turning around to do your first 25 Kick of next round. Use the 300 to loosen up.

Monday, June 26, 2017

Warmup as needed

Main Set

1 X 200 @ 3:00

3 X 100 @ 1:20

1 X 200 @ 3:00

3 X 100 @ 1:20

1 X 400 Best

2:00 REST

1 X 400 @ 6:00

3 X 100 @ 1:20

1 X 400 @ 6:00

3 X 100 @ 1:20

3 X 50-200 @ 3:00 OR 1 X 800 BEST

Notes: Good Monday progression with two rounds, the 2nd a little longer, but with a choice of how you finish. Round one starts by going back and forth between the 200 and 100's, all trying to set up the final 400. Take a break, pick up the 2nd round with a couple 400's and 100's and then you get to finish with what best fits you. Go for some shourt swims or hold it together for an 800, your choice, finish with something that means something to your goals and event list.

Friday, June 23, 2017

Warm up as you wish

Main Set

6 X 50 @ 50 FL/FR

6 X 75 @ 1:15 BK/BR/FR

3 X 100 @ 1:30 FL/FR

3 X 150 @ 2:20 BK/BR/FR

1 X 200 @ 3:00 FL/FR

1 X 300 @ 5:00 BK/BR/FR

1 X 100 IM to Finish the Week!

Notes: Here is an IM set to finish out the week. the FL/FR swim's are set up so that you can swim some strong fly without having to worry about the rest of the IM. The BK/BR/FR swims are without the FL so you can attack the middle part of the IM more and keep the HR up. The last 100 should be a great effort and could be taken to a 200IM or 400IM if you are up for it.

Thursday, June 22, 2017

Warmup as needed

Main Set

3 X 400 Pull @ :30R slow, quiet, body lines, breathing pattern, fewest strokes

4 X 200 @ 3:00-30 mix it up, IM, stroke pattern, Kick pattern

12 X 50 @ 50 Move It! anything you want, just move it!

Notes: a lot of freedom here to personalize this workout. the 400's are meant to be quiet and slow, use the 200's to get the effort up with a kick/stroke/IM pattern, and then finish with 10 minutes of really good 50's.