Calvin College Summer Workouts

Wednesday, August 31, 2022

Pre-Season

Warmup as Needed

Main Set

4 X 25 Kick @ 30

1 X 100 EZ @ 2:00

3 X 50 FR @ 40

1 X 100 EZ @ 2:00

4 X 25 Stroke @ 30

1 X 100 EZ @ 2:00

2 X 75 FR @ 1:00

1 X 100 EZ @ 2:00

4 X 25 stroke or Kick @ 30

1 X 100 EZ @ 2:00

1 X 150 @ 2:00

1 X 100 EZ @ 2:00

Notes: short Fast:EZ pattern to follow, 2 minutes on - 2 minutes off, work hard on all swims that don't say EZ.

Tuesday, August 30, 2022

Pre-Season

Warmup as needed

Main Set

5 Minute Board Kick @ 6:00

6 X 50 @ 50 Kick/Swim - kick is no board on sides

5 Minute Board Kick @ 6:00

8 X 25 @ 45 underwater Kicking

5 Minute Board Kick @ 6:00

3 X 50 Kick however you want FAST @ 2:00

Notes: the 5 minute board kick is done at steady pace, keep BR kicking to 25% at most, finish with a little bit of a bang at the end.

Monday, August 29, 2022

Pre-Season

Warmup as needed

Main Set

6 X 25 FR @ 25

4 X 75 @ 1:05

6 X 25 Kick @ 30

4 X 100 @ 1:30

6 X 25 IMO no FR @ 35

4 X 125 @ 1:45

Notes: keep it low and slow, with short rest and low HR. The 75-100-125 is all FR with long strokes, lowest stroke counts, best streamlines. Adjust sendoff's as needed to get that result.

Wednesday, August 10, 2022

Summer Training

Warmup as Needed

Main Set

5 X [75 + 50 + 75 + 100] @ 60-70-80-90

FAST last 25-25, 1st 50, last 50

Notes: Two Gears, Big Gear/Small Gear, control your speed, Bigger Gear doesn't mean all out, Small Gear does not mean recover, or slow. be controlled and move back and forth between two gears.

Tuesday, August 9, 2022

Summer Training

Warmup as Needed

Main Set

15 Minute Kick @ 16:00

*moderate fly or free kick w/ board, build last :30 of every 3:00

10 X 25 @ 1:00 underwater

4 X 100 IM Kick @ 2:00 1st 50 no board, 2nd 50 w/ board

4 X 50 swim @ 90 uh2o to 15M BOTH ways

1 X 200 Kick FAST your choice @ 4:00

1 X 100 Loosen @ 2:00

Notes: Nice 45 minute progressions that will hit the legs from every angle.

Monday, August 8, 2022

Summer Training

Warmup as Needed

Main Set

30 X 75 @ 90

6 Kick 1st 25 FAST - 2nd 50 Swim Recover

4 FREE - hold :45-50ish

6 1st 25 IMO no FR FAST - 2nd 50 Swim Recover

4 FREE - hold :45-50ish

6 Rotate 1st -2nd - 3rd 25's FAST w/ FINS & Paddles

4 FREE w/ FINS & Paddles - hold :40-45

Notes: 45 minute progression which gives you some strong swims with some active recovery and rest to keep the effort realistic.

Friday, August 5, 2022

Summer Training

Warmup as Needed

Main Set

6 X 50 K/S, S/K @ 50

300 @ 4:30

12 X 25 IMO @ 30

300 @ 4:15

6 X 50 K/S, S/K @ 50

300 @ 4:00

12 X 25 IMO @ 30

300 @ 3:45

6 X 50 S/K, K/S @ 50

300 @ --

Notes: Nice long swim to end the week. The 300's are the backbone to the workout today, it is a longer repetition, but doable. You get to mix in some shorter repeats to keep it interesting and touch the legs and strokes.