Calvin College Summer Workouts

Friday, March 29, 2019

Spring Training Block

Warmup as needed: 10 minutes on land, 15-20 minutes in the water

Main Set

Choose one 15 minute High Intensity Pattern:

30 X 25 @ 30 Max Effort

20 X 50 @ 45 Max Effort

15 X 75 @ 1:00 Max Effort

10 X 100 @ 1:30 Max Effort

3 X 300 @ 5:00 Max Effort

Notes: Pick one and finish the week with a Big Time Effort! Record it and use it as a benchmark so you have something to compare.

Thursday, March 28, 2019

Spring Training Block

Warmup as you wish: 10 minutes of dynamic stretching on land + 15-20 minutes in the water

Main Set

300 + 4 X 100 K/S @ 4/1:30

400 + 3 X 100 K/S @ 5:20/1:25

500 + 2 X 100 K/S @ 6:40/1:20

300 @ ---

Notes: Nice Sustained Endurance today with some longer repetitions. Keep it strong throughout with a little extra kick on the last 300!

Wednesday, March 27, 2019

Spring Training Block

Warmup as you wish: 10 minutes dynamic stretch on deck + 15-20 minutes in the water

Main Set

3 rounds of:

3 X [75 + 75 + 100] @ 1:10-20-30

Rd. 1 - Alt. Kick 1st/last 50, desc. 50's kick 1-3

Rd. 2 - Stroke Pattern: see below

Rd. 3 - w/ F+P, 1st 75 = Sprint 1st 25, 2nd 75 - Sprint 1st 50, 100 = Sprint 1st 75

Stroke Patterns:

BREAST = swim BR on last 25-50-75

FL/BK = 1st/last 25's stroke, last 25 uh2o to 15M

IM = 75 50FL/25BK, 75 50BK/25BR, 100 FRIM

FREE = 1st 75 = 1st 12 1/2's shoulder driven, 2nd 75 - all hip driven, 100 = shoulder driven last 12 1/2 of each 50

Notes: General Conditioning, feel free to move sendoff's to 1:20-30-40 if that helps keep the integrity of the workout intact.

Tuesday, March 26, 2019

Spring Training Block

Warmup as you wish (10 minutes of dynamic stretching on land + 15-20 minutes in the water)

Main Set (Legs)

4 X 100 @ 1:30 Kick/Swim by 50

4 X 100 @ 1:30 Kick/Swim by 1st/last 75

4 X 75 @ 1:30 Kick

4 X 50 @ 1:30 Kick

4 X 25 @ 1:30 Kick

Notes: This set should allow you to accumulate some strong kicking throughout. The set will start out fairly comfortable and aerobic. Hold your best avg. from start to finish and your average should get faster the rest increases. Be stroke/event specific. BK/FL should try to maximize time underwater. BR should do 1st 12 1/2 FR, 2nd 12 1/2 BR. FR should do underwater takeoff's with board and flip turns on walls.

Monday, March 25, 2019

Spring Training Block (7 weeks until exams)

Warmup as you wish - 10 minutes on land + 15-20 minutes in the water

Main Set

36 X 50 @ 50 as follows:

3 Kick + 6 Stroke/FR (IMO) + 3 Best AVG. FREE

4 Kick + 4 IMO + 4 Best AVG. FREE

6 Kick + 6 Best Avg. FREE

Notes: 30 minutes of strong, steady swimming. Best Avg. means work hard, hold fastest pace.

Wednesday, September 19, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

3 X 25 @ 25 strong

3 X 25 @ 40 skills/drills

4 X 25 @ 30 strong

3 X 25 @ 40 skills/drills

5 X 25 @ 35 strong

3 X 25 @ 40 skills/drills

6 X 25 @ 40 strong

Main Set

4 rounds of:

150 + 2 X 50 + 2 X 25 @ 2:30/45/30/45

150 = Kick

50 = Swim targeting the underwater skills

25's = FAST still targeting the underwater skills, extra rest on 2nd 25

4 rounds of:

2 X 25 + 150 + 2 X 50 @ 30/2:00/40/1:20

25's = strong, good start, set standard

150's = stretch it out, fight to hold form

50's = FAST, bring it back in, extra rest on the 2nd 50

Notes: two rounds, think of them as strategic, broken 300's

Last workout of pre-season, use this Thur-Sat. to do as you wish, if you need workouts, there are 100's to choose from on this blog.

Tuesday, September 18, 2018

Pre-Season

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X 100 Pull @ :15R (fewest strokes)

3 X 100 Kick/Swim @ :15R

2 X 100 IM @ :15R

Main Set

4 X 75 + 3 X 25 @ 65/40

6 X 75 + 3 X 25 @ 65/40

8 X 75 + 3 X 25 @ 65/40

6 X 75 + 3 X 25 @ 75/30

4 X 75 + 3 X 25 @ 75/20

Notes: The first 3 rounds (4-6-8), the 75's are best avg. FR while the 25's are FAST STROKE focusing on the underwater skills. The last two rounds (6-4), the 75's are IM no FR or your stroke while the 25's are FAST FR.