Calvin College Summer Workouts

Tuesday, April 30, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 in the water

Main Set

9 X [100Kick + 3 X 25] @ 1:45/45

100's are Kick w/ a board holding best effort/avg.

25's are different by round as follows:

Rd. 1 - underwater kicking - full 25

Rd. 2 - swim w/ uh2o to 15M

Rd. 3 - :15 seconds of shooters (from bottom) on :45

Notes: working on the legs today! follow instructions, work hard, and get good results

Monday, April 29, 2019

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in water

Main Set

6 X [100 + 75] @ 1:20

*100 is swim, 75 is kick

6 + [75 + 75] @ 1:20

*stroke, IM or combo

6 + [50 + 75] @ 1:20

*50 FAST, 75 is last 25 FAST

Notes: follow instructions, work hard, get some good results

Friday, April 26, 2019

Friday, April 26, 2019 - Long Course

Spring Training Block

Warmup: 10 minutes on land + 15-20 minutes in the water

Main Set

SPRINT

10 X 100 @ 3:00

SPRINT 1st 50 from Dive, use 2nd 50 to recover

DISTANCE

6 X 50 @ 60

6 X 50 @ 55

6 X 50 @ 50

6 X 50 @ 45

6 X 50 @ 40

6 X 50 @ 60

*descend your avg. by :01 per round, i.e., first 6 holding 33, last 6 holding 28's

Notes: Sprint group is putting the pedal down for the some fast 50's, while the Distance crew has a descending effort

Thursday, April 25, 2019

Thursday, April 25, 2019 - Long Course

Spring Training Block

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

Main Set

6 X 50 FR @ 1:05

200 EZ @ 5:00

6 X 50 Kick @ 1:10

200 EZ @ 5:00

6 X 50 Stroke @ 1:15

200 EZ @ 5:00

6 X 50 F + P @ 1:20

200 EZ @ 5:00

Notes: Simple set for a Long Course session. Keep the reps short, but strong. Hold your best avg. on the 50's, stretch it out on the 200's.

Wednesday, April 24, 2019

Spring Training Block

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

Main Set

4 X 75 @ 1:15 1st 25 FAST

1 X 400 @ 5:30

4 X 75 @ 1:15 middle 25 FAST

3 X 50 Kick @ 55 desc. 1-3

4 X 75 @ 1:15 last 25 FAST

1 X 500 @ 7

4 X 75 @ 1:15 1st 50 FAST

3 X 50 Kick @ 55 desc. 1-3

4 X 75 @ 1:15 last 50 FAST

1 X 600 @ 8

4 X 75 @ 1:15 FAST

Notes: The 75's are the backbone of the workout as you are always coming back to them. You alternate going up to a longer swim (400-500-600) with a short dose of kick's (3 X 50's) in which you will spike the HR on the 3rd 50. For the longer swims think about DPS and maintaining your stroke count.

Tuesday, April 23, 2019

Spring Training Block

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

Main Set

4 X [100 Kick + 2 X 25 stroke specific uh2o] @ 1:45/45

*descend 100's 1-4, 25's underwater skills

Extra 60

4 X [100 Kick + 2 X 25 stroke specific uh2o] @ 2-1:45-1:30-1:15/60

*best avg. on 100's as rest comes down, 25's underwater skills

Extra 60

1 X 200 Kick for time @ 4

6 X 25 uh2o skills @ 90 FAST!!

Notes: 100's and last 200 are kick with a board. Freestylers do flip turns with 3 uh2o dolphins off walls. Descend 1-4 on the first round, hold best avg. on 2nd round, and go for it on the 200. The 25's are all FAST uh2o swimming. FL/BK going uh2o to the 15M and finish out the 25 with fast swimming. FR uh2o wall take off, head down. BR should only kick BR on last 12 1/2 of every 25. 25's should be pull outs.

Monday, April 22, 2019

Spring Training Block

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

Main Set

1 X 100 + 100 Kick @ :10-15R

1 X 100 + 2 X 100 Kick @ :10-15R

1 X 100 + 3 X 100 Kick @ :10-15R

1 X 100 + 4 X 100 Kick @ :10-15R

4 X 100 Swim + 100 Kick @ :10-15R

3 X 100 Swim + 100 Kick @ :10-15R

2 X 100 Swim + 100 Kick @ :10-15R

100 Swim + 100 Kick @ :10-15R

Notes: This should be done as an strong aerobic set in which you maintain a strong effort from start to finish with a consistent 10-15R throughout. Choose the right sendoff that allows you to accomplish the goal. You may mix in some stroke/IM patterns as you see fit. BR'rs should only be kicking last 12 1/2 of every length BR.