Calvin College Summer Workouts

Saturday, December 28, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

12 X 25 @ 40 Kick 4 D1-4, 4 alt. F/E, 4 variable spring pattern

12 X 25 @ 35 Strokes same pattern

12 X 25 @ 30 FR same pattern

Main Set

SPRINT HIGH VELOCITY

24 X 25 @ 90

6 Kick w/ Board- last 12 1/2 w/ V.B.

6 Wall to Far Flags

6 MP to MP

6 Far Flags to Walls

LONG SPRINT HIGH VELOCITY

24 X 50 @ 2:00

6 Kick

6 Broken - Stroke 1st 25 @ :25

6 Broken - FR 1st 25 @ :25

6 Full 50's choice

Weight Room

3 X's each super set 12-15 reps

KB Swing

DB Bench Press

Cable Pull Down

DB Walking Lunge

DB Military Press

DB 3 pt. row

Box Jump/Tuck Jump

Hanging Knees to Elbows

Hooks w/ imaginary partner :30 sec

Friday, December 27, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

18 X 50 @ 50

3 Rounds of 2 EZ, 1 Fast

3 Rounds of 1 EZ, 1 Build by 12 1/2, 1 Fast

Main Set

6 X 100 @ 1:20 (#3 & #4 FAST) - FR

6 X 100 @ 1:30 (#2 & #4 FAST) - Kick the FAST

6 X 100 @ 1:40 (#1,#3 & #5 FAST) - Best Non FR on FAST

4 X 100 @ 2:00 FAST w/ Fins - Choice

Notes: FAST/EZ Day, Put some hard efforts in today. Training Camp starts Monday!

Land Exercise:

3 X's through: :30 On - :10 Rest

Jumping Jacks

Wall Sit

Pushups

alt. knee/elbow

Step Ups onto bench/chair

Squats

Tricep Dips on Bench or Chair

Plank on elbows

High Knee Running in Place

Lunges

Pushup with rotation (line up shoulders/elbows)

Side Plank (Right)

Side Plank (Left)

Thursday, December 26, 2019

December Training Block

Warmup

6 X 200 @ :15R

#1 - EZ, #2-3 - K/S, #4-5 - FRIM/IM, #6 - descend by 50

Main Set

FREE

4 X [3 X 50 + 75 + 100] @ 40-50-60-70-80

*1st 50 @ 40, 2nd 50 @ 50,....75 @ 70.......

Kick

8 X [2 X 25 + 50] @ 45

*1st 25 FAST, 2nd 25 EZ, 50 FAST

STROKES and/or Equipment

3 X [2 X 75 + 100 + 2 X 75] @ 1:15

*75's create your own stroke pattern or F/E pattern

*100's is FR w/ good effort

Notes: We missed some high velocity due to Christmas, but we will catch up down the road. For now, sustain a good effort from start to finish. Training trip is just days away.

Weight Room

Back Squat: 12,8,6,8,12

Hip Flexion,Abd: 5x ea

Mtn climber stretch: 5x ea

Landmine Reverse lunge to press: 3x8 ea

Renegade Row: 3x10 total

Single leg RDL: 3x8 ea

EZ bar hip thrust: 3x10

DB See-Saw row: 3x12 total

Banded Pallof Press: 3x10 ea

Tuesday, December 24, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

24 X 25 @ 30 3 Fast - 3 EZ

6 FR

6 Kick

6 IMO

6 FR

Main Set

12 X 100 @ 1:30

*every 3rd FAST!

12 X 75 @ 1:20

*every 3rd FAST Kick

12 X 50 @ 1:10

*every other FAST Stroke

12 X 25 @ 1:00

*FAST Choice

Notes: Fast/EZ day, rest is active recover until you get to the 25's.

Weight Room

BB Deadlift: 3x10

DB dead-bug: 3x12

DB Step up: 3x10

Pull-ups: 3x6/8

DB Chest Press: 3x12

Plate Press: 3x8

SB plank circles: 3x12 ea

SB core exchange: 3x12

Monday, December 23, 2019

December Training Block

Warmup

24 X 50 @ 50

6 EZ, 6 K/S, 6 IMO/FR, 6 F-E, E-F, Build by 25

Main Set

2 X FREE

[3 X 100 + 3 X 50 + 3 X 25] @ 1:15/45/30 or :10R

*sustained effort from start to finish

Kick

3 X [25 + 50 + 25 + 75 + 25 + 100] @ 25/50/1:15/1:40 per 25 or :10R

*25's = FAST, 50-75-100 last 25 FAST

3 X [3 X 75 + 100] @ 1:10 or :10R

*75's = Stroke patterns, 100's = FR

Notes: Common theme today, keep it steady, same effort from start to finish, rest should average around :10 per repeat.

Land Exercise

3 rounds of 8 minutes

(45/15):

Skaters

Jumping Jacks

Bird-Dogs

Squat Jacks

Push-ups

Jumping Lunges

Bear Crawl

High Knees to Burpee

Saturday, December 21, 2019

December Training Block

Warmup

12 X 100 @ :15R

3 EZ, 3 K/S, 3 IMO/FR, 3 Fast 1st 25-50, last 25

12 X 25 Variable Sprint @ 35 middle 4 kick

Main Set

SPRINT HIGH VELOCITY

24 X 25 @ 90

8 full 25's BLAST KICK

8 full 25's Swim

8 full 25's Swim w/ fins

SPRINT+ HIGH VELOCITY

48 X 25 @ 50

12 Kick

12 w/ chute

12 choice of stroke

12 w/ fins

Notes: 36-40 minutes of high velocity swimming, hit your highest speeds.

Weight Room:

EZ bar or BB front squat: 4x10

DB split Squat: 4x10 ea

BB upright row: 3x10

BB split jerk: 3x8 ea

DB incline chest press: 3x10

DB chest supported Row: 3x10

Landmine rotation to press: 3x8 ea

Renegade row: 3x10

SB bridge with curl: 3x12

SB plank circles: 3x12 ea way

Friday, December 20, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ/Loosen

3 X 50 Kick D1-3 + 3 X 50 EZ @ 60

3 X 50 IMO/FR, Stroke is FAST, FR is EZ + 3 X 50 EZ @ 50

3 X 50 FR D1-3 + 3 X 50 EZ @ 40

Main Set

6 X [6 X 75] @ 1:10

Odd Rounds: F-E-E, E-F-E, E-E-F, F-F-E, E-F-F, F-F-F by 25's

Round 2 - KICK first 25 FAST, 50 EZ Swim

Round 4 - 1st 50 IMO FAST, 25 EZ Swim

Round 6 - #1-2,4,5 EZ, #3,6 FAST choice of Stroke

Notes: Fast/EZ kind of Day. The pattern for the Odd rounds remains the same. The Odd Rounds change and rotate through some different patterns.

Land Exercise (8 Minutes each):

TRX/Pull-up (AMRAP): 10 Squat to Y, 10 low row, 8 TRX Push-up + rollout, 6 pull-ups

Core (AMRAP): 10 triangle crunches ea, 60 flutter kicks, 60 penguins, 2 min plank on forearms

Med Balls (45/15): Around the world, Split TV throws, Static hold w/ press, Kneeling chest pass

Plyo (45/15): Surfer squats, KB swings, jumping lunge, F/B hops

Run or Bike: Run-Bkwd, Shuffle, Grapevine, Sprint; Bike - 45 climb - 15 EZ