Calvin College Summer Workouts

Tuesday, June 9, 2020

Warmup

300 EZ/Loosen

30 X 25 @ :10-15R

6 rounds of 5 as follows:

4 - reverse IMO choice of drills

1 Kick

Main Set

12 X 200 @ :30R

#1 - FRIM, #2 - IM, #3 - Kick, #4 - FR

Notes: Longest repeats of the summer so far, keep the effort low, the stroke long, and the HR below 25 per :10 seconds

Monday, June 8, 2020

Intro: Another note on the transition to swimming as pools are opening more and more. Here is how this summer training block will go:

June: concentration on some slow, quiet swimming that will accumulate some good movement patterns along with some volume. Four out of Five Days will be dedicated to low intensity swimming, while every Friday, we will ask you to jump it up into some high intensity.
July: Increasing the intensity to 2 out of 5 Days along with stepping up some of the workout patterns
August: Biggest Training Block that will allow you to end on a good note before taking a short breaking heading into the fall season.

Warmup

12 X 100 @ :15R

3 EZ, 3 K/S, 3 FRIM, FRIM, IM, 3 Pull

Main Set

6 X 50 Free @ 50

400 Casual Kick

12 X 50 @ 50

300 Casual Kick

18 X 50 @ 50

200 Casual Kick

Notes: all should be done with long, quiet strokes, HR <25, Casual Kicking is at a Talking Pace

Friday, June 5, 2020

Notes: if you are just coming back to the swimming workouts, look back to Monday's post to see the training block for the summer.

Warmup

300 EZ/Loosen

12 X 75 @ 1:20

4 D1-4

4 25 Kick/50 swim - push the kick

4 push 1st - 2nd - 3rd 25, 1st 50

Main Set

15 X 50 @ 50-1:05 Best Avg.

Notes: This is our one high intensity workout for the week. Hold your best avg. HR should be near or about 30 Beats per 10 seconds. Use a sendoff that give you equal work to rest ratio. For example, if you are holding :25, sendoff should be :50

Thursday, June 4, 2020

Notes: look back to Monday to see the summer plan

Warmup

300 EZ/Loosen

12 X 50 IMO/FR @ :15R

Main Set

12 X 25 FL @ :30

1 X 100 FR @ 1:30

12 X 25 BK @ 30

1 X 200 FR @ 3

12 X 25 BR @ 30

1 X 300 FR @ 4:30

12 X 25 IMO @ 30

1 X 400 FR

Notes: working through some strokes today and building up to a longer swim. Keep the intensity down, HR < 25, adjust sendoff if needed, should be about :15 +/-. Most important thing is to keep the stroke length long and the habits stay strong.

Wednesday, June 3, 2020

Warmup

300 EZ/Loosen

12 X 75 @ :15R

*25Kick w/ board + 25 Kick on Side + 25 Swim w/ Fewest Strokes

Main Set

6 X 25 + 3 X 100 @ 30/1:30

6 X 25 + 4 X 100 @ 30/1:30

6 X 25 + 5 X 100 @ 30/1:30

6 X 25 + 4 X 100 @ 30/1:30

6 X 25 + 3 X 100 @ 30/1:30

Notes: Slow Quiet Swimming Today, very simple pattern. It is designed so that you can always come back to some short doable repeats with the 25's where you can reset. The 25's should all be done very intentionally in terms of kicks off walls, stroke count and breathing. Take those skills and work to maintain during the 100's. This should all be done with a HR less than 25 and you should embrace swimming with good habits and good movement patterns.

Tuesday, June 2, 2020

Notes: See Monday's post to get specifics of the summer training block

Warmup

300 EZ/Loosen

12 X 50 @ 50 K/S, S/K

12 X 25 @ 45 uh2o kicking

4 - casual, distance per kick

4 - uh2o BR pulls

4 - D1-4

Main Set

4 X [3 X 100 Kick + 6 X 25 uh2o skills] @ 1:45/45

Odd Rd's - 100's are D1-3

Even Rd's - 100's are best avg.

25's are 2 casual uh2o kicking, 2 continues BR body pulls, 2 Fast uh2o kicking

10 X 50 @ :15R committing to 3-5 dolphin kicks off both walls

Notes: Big Leg day

Monday, June 1, 2020

Monday, June 1, 2020 - COVID Transition Block

Notes: We are moving to swimming workouts starting today. Our theme for the next three months are the following:

June: build volume, while carefully making sure we catch any bad habits or bad movement patterns that could have popped up during the break, 4 out of 5 of the workouts will be aerobic endurance
July: start building in some more speed in the right doses as well as continue building our volume and good habits
August: Strongest training block of the summer, building toward a short break before the start of the fall season.

Warmup

300 EZ/Loosen

12 X 25 Kicking on Side, setting the front hand still an relaxed

300 Casual Kick

12 X 25 Kick @ :35 Variable Spring Pattern

300 FRIM

12 X 25 IMO @ 35 all drill - choice

Main Set

100 + 6 X 25 + 100 @ 1:30-35-1:30

100 + 6 X 25 + 200 @ 1:30-35-3

100 + 6 X 25 + 300 @ 1:30-35-4:30

100 + 6 X 25 + 400 @ 1:30-35-6

*100 is IM

*25's are Kick

100-400 is FR

Notes: general conditioning, keep it steady and strong from start to finish. rest interval should be :10-20 throughout.