Calvin College Summer Workouts

Friday, June 28, 2024

Summer Training Block

Warmup

4 X 75 + 2 X 150 + 6 X 25 @ 1:15-2:30-30 loosen up

300 Board Kick

12 X 25 @ 40 (6 single arm pulling; 6 double arm pulling skills)

8 X 25 sculling pattern @ 45

6 X 25 @ 1:10 uh2o streamlines (add dives if you have blocks)

Main Set

Choose One:

3 X 100 @ 5:00 Go Big!!

6 X 200 @ 2:30 D1-5 to all out

30 X 25 @ 30 Best AVG.

Notes: Start loosening up and going through some drill progressions and emphasize the good habits. Friday is about doing something well, do it right the first time, and put the finishing touches on a good week. 3 big 100's, crank out some 200's descend (make it a really good descend), or lock into one of my favorites (30 25's) locking it into a tempo, stroke count, and effort from start to finish.

Thursday, June 27, 2024

Summer Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K-S, 3 IMO-FR, 3 F-E

Add some more warmup if you need!

Main Set

24 X High Velocity Swims @ 70-90R

6 Superman Surface Kick OR uh2o streamline (to far flags)

6 superman surface kick for :05 + 6 touch freestyle (from wall)

6 Wall to far flags

6 full 25 w/ FINS and Paddles

Notes: hitting your highest speeds today, the 2nd 6 are something you haven't seen on this blog, starting at wall, you will kick at surface in superman position for about :05 and then add the arms for 6 touches. Enjoy the speed today!

Wednesday, June 26, 2024

Summer Training Block

Warmup and Build

900 w/ Fins alt. 100 Swim + 50 Kick Loosen up, long, quiet, and slow

4 X 125 + 4 X 75 + 4 X 125 Pull @ 1:50-1:10-1:50 keep it long, count strokes

3 X 200 @ 2:20-30-40 (90%) 10 sec. rest interval

6 X 100 @ 1:40 (95%)

12 X 50 @ 50 (100%)

Notes: A very efficient block to navigate today, Wednesdays are for working through your gears and getting to your best at the right time. Start slow, keep it long through the Pull, then start working through your gears from small to biggest in the 200-100-50's. The sendoff's will be a little more friendly to help you crush it towards the end.

Tuesday, June 25, 2024

Summer Training Block

Warmup

600 alt. 100 swim and 50 kick to loosen up

3 X 100 Board Kick @ 2:00 D1-3 to 90%

6 X 25 @ 60 uh2o distance per kick, best streamlines

Main Set

4 X [3 X 25 + 75 + 3 X 50 + 50 EZ] @ 40-1:15-50-1:15

25's = FAST uh2o full 25's

75 = FL kick on BK

50's = Board Kick D1-3 to All Out

5:00 to rest or keep swimming easy

1 X 200 Kick for Time!

Notes: after warmup, nice routine to work through some underwater kicks into some body dolphin on your back to a nice round of 50's D1-3. Four rounds (28 minutes) and then give yourself a little rest, and finish with a big 200 for time, how far below 3:00 can you get?

Monday, June 24, 2024

Summer Training Block

Warmup

200 + 2 X 100 + 3 X 50 @ 3:20-1:40-60 loosen up

300 Board Kick @ 5:00

4 X 25 uh2o @ 60

8 X 25 sculling sequence (wrist - high elbow - bellybutton - combo)

12 X 25 @ 45 6 single pull skills - 6 double pull skills

6 X 50 @ 50 D1-3, F-E, E-F, F

Warmup

3 X 50 + 2 X 25 EZ @ 40-60

4 X 50 + 3 X 50 EZ @ 45-60

3 X 75 + 2 X 100 EZ @ 1:20-2

4 X 100 + 300 EZ @ 1:15-5

3 X 75 + 2 X 100 EZ @ 1:20-2

4 X 50 + 3 X 50 EZ @ 45-60

3 X 50 + 2 X 25 EZ @ 40-60

Notes: Start off the week with a FAST-EZ pattern that will get you going. It is 46 minutes total, 2-3-4-5-4-3-2 minutes of FAST swimming with the same amount of time in some active recovery. Hold your best throughout the set.

Friday, June 21, 2024

Summer Training Block

Warmup

300 + 3 X 75 + 3 X 25 @ 5-1:20-40 loosen up

4 X 125 Kick 1st/last 50 @ 2

12 X 25 @ 40 your choice of drills and skills

Main Set

Choose One (15 minutes of your best)

5 X 200 @ 3 D1-5

5 X 50 @ 3 Bring IT!

15 X 75 @ 60 Best AVG.

Notes: It's FRIDAY, get a good warmup, and finish the work week with a good effort!

Wednesday, June 19, 2024

Summer Training Block

Warmup and Build

4 X 150 @ 2:30 loosen up

6 X 200 Pull @ 2:40 quiet, count strokes

12 X 100 @ 1:40 rotate FR-IM-Kick moderate effort

6 X 75 @ 1:20 Descend 1-6

6 X 50 @ 50 FAST!

Notes: Build the effort from start to finish. Keep it slow and quiet early on through the pull, start putting some work in during the 12 X 100 working through some different modes of strokes and kicks, put together a nice Descend, and the bring home the finish on the last 6 50's.