Calvin College Summer Workouts

Friday, August 31, 2018

Pre-Season

Warmups

10 minutes of dry, dynamic warmups

4 X 75 loosen @ :15R

4 X 100 Kick/Swim @ :15R

4 X 125 @ Indy IM

Main Set

300 @ 4:30

2 X 75 Kick @ 1:30

300 @ 4:15

2 X 50 Kick @ 1:00

300 @ 4:00

2 X 25 Kick @ 30

300 @ 3:45

2 X 50 Kick @ 1:00

300 @ 3:30

2 X 75 Kick @ 1:30

300 @ -

Notes: Good set of descending 300's with some strong/fast Kicks mixed in before the long Holiday weekend. Feel free to start the 300's from a different beginning send off if it makes the set better for you.

Thursday, August 30, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmups

300 loosen

5 X [75 + 50 + 25] @ 65/55/45

75 = FR

50 = Stroke of Choice

25 = underwater skills

Main Set

300 + 200 + 100 + 4 X 25 @ 4/3/2/30

200 + 100 + 4 X 25 @ 2:30/1:30/45

100 + 4 X 25 @ 1:15/60

4 X 25 + 100 @ 30/2

4 X 25 + 200 @ 30/3

4 X 25 + 300 @ 30/4

Notes: For the first half of the set the 300-200-100's are strong/moderate while the 25's are FAST! When the 25's are first, the 25's are slow, quiet, DPS, while the 100-200-300 is FAST! Feel free to use any stroke/IM pattern you want.

Wednesday, August 29, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

2 X [150 + 175 + 200] @ 2:15/30/45

*slow quiet DPS swimming

Main Set

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

75 + 50 + 25 @ 1:10-50-30

75 + 150 @ 1:10-2:30

Notes: The set is not as complicated as it looks. The 75 is FR and is always done the same and with same effort. The 50/25 are stroke in which you build the 50 and SPRINT the 25. The 150 is FAST-EZ in the pattern, 1st 75-100-125-150 FAST by round. Sendoff's should not challenge you so make sure you are FAST when the time comes.

Tuesday, August 28, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

200 Kick

150 Pull

100 IM

150 Pull

200 Kick (faster than 1st)

Main Set

3 X's:

25 + 50 @ 30/40

2 X 25 + 50 @ 30/50

3 X 25 + 50 @ 30/60

*25's are Kick, Underwater to 15M, 50's are Swim w/ intent on being underwater to 15M

6 X 100 Kick @ 1:20-30-40

*hold best avg. on fastest sendoff.

Notes: Doing a little leg work today.

Monday, August 27, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmups

300 loosen

4 X [3 X 25 + 50] @ 40/60

*25's = underwater skills, 50's descend 1st 25 1-4, 2nd 25 double arm back

Main Set

200 @ 2:45

6 X 25 Kick @ 40

200 @ 2:45

3 X 50 Stroke IMO @ 50

200 @ 2:45

2 X 75 FR @ 1:15

200 @ 2:45

2 X 75 @ 1:15

200 @ 2:45

3 X 50 Stroke IMO @ 50

200 @ 2:45

6 X 25 Kick @ 40

200 @ 2:45

Notes: Hold your best avg. on the 200's, they should be consistent, with a little extra on the last one. Work the 25, 50, and 75's a little harder as they are shorter intervals and the rest should allow you to keep the quality at a high standard.

Friday, August 24, 2018

Pre-Season

Friday options:

If you have done all of this weeks workouts, stay out of the water and do something on land, 30-45 minutes of dryland exercises, weights, go for a run, or anything you like to do, make it fun.
If you haven't done all of this weeks workouts, pick one, they are all good.
Enjoy the last weekends of summer vacation.

Thursday, August 23, 2018

Pre-Season

Warmup

10 minutes of dynamic stretching

300 loosen

4 X [3 X 25 + 3 X 75] @ 40/1:20

*25's are underwater kicking/streamlining skills

*75's are: Rd. 1 FR - DPS, Rd. 2 IMO no FR, Rd. 3 Choice

Main Set

[2 X 75 + 3 X 50 + 4 X 25] @ 60/40/40

[2 X 75 + 3 X 50 + 4 X 25] @ 60/45/35

[2 X 75 + 3 X 50 + 4 X 25] @ 60/50/30

[2 X 75 + 3 X 50 + 4 X 25] @ 60/60/25

*75's = FR, 50's = Stroke/FR IMO, 25's = Choice FAST

Notes: Simple pattern, not too long of a set, move through some strokes, and put together 4 rounds of 4 X 25's FAST! This is to be swum straight through from start to finish.