Calvin College Summer Workouts

Thursday, August 6, 2026

Friday, August 7, 2026

Summer Training Block

Warmup

2 X 150 + 4 X 225 Pull + 2 X 150 S-K-S @ own sendoff

*stretch, slow and quiet

18-24 X 25 @ own sendoff

*alternate sculling and stroke drills

Friday Fifteen

[2 X 50 @ 40] @ 3:00

[3 X 50 @ 40] @ 3:00

150 @ 3:00

[3 X 50 @ 40] @ 3:00

[4 X 50 @ 45] @ 3:00

*hold your best 2, 3, 4 of kind with one longer repeat in the middle to take you out of your 50 groove.

Thursday, August 6, 2026

Summer Training Block

Warmup

24 X 50 @ own sendoff

6 EZ, 6 K-S;S-K, 6 IMO-FR, 6 D1-3, E-F-E

Main Set

18 X High Velocity Swims @ 1:30+

3 X :10 Vert. Kick BLAST in streamline position

3 X Vert. Board from flags to mid pool (no wall start) or :10 seconds

3 X :10 second kick at surface or uh2o w/ FINS from wall to wall

3 X wall to far flags

3 X MP to wall to 3 touches (carry speed through the turn)

3 X full 25's from dive or wall to wall with FINS

D-Crew

2 X 50 + 2 X 75 + 2 X 50 @ 1:30

2 X 75 + 2 X 50 + 2 X 75 @ 1:30

6 X 25 + 2 X 100 + 6 X 25 @ 40-1:15-40

Notes: Great Day to swim FAST

Wednesday, August 5, 2026

Summer Training Block

Warmup

400 FRIM + 400IM Kick + 16 X 25 Drill/Swim IMO @ own sendoff

Main Set

4 X [50 + 3 X 25] @ 50-30-30-40 FLY

4 X [2 X 75 + 50] @ 1:10 BACK

4 X [50 BR + 2 X 75 BR-FR] @ 1:10

4 X 250 IM @ 3:30

*25FL-50BK-75BR-100FR

*D1-4

Notes: working all the stroke muscles today

Tuesday, August 4, 2026

Summer Training Block

Warmup

300 S-K-S + 500 Pull Skulling every 5th + 300 K-S-K @ own sendoff

*stretch it out

12-18 X 25's @ own sendoff

rotate side fly, :15 of vert. kicking, and uh2o kicking (8-10 kicks)

Main Set

5 X [2 X 25 uh2o @ 30] @ 2:00

2 X [200 Board Kick + 3 X 50 FL on side or BK + 200 Board Kick] @ 3:15-50-3:45

5 X [3 X 25 uh2o w/ Fins @ 25] @ 3:00

Notes: work the legs and streamlines today!

Monday, August 3, 2026

Summer Training Block

Warmup

2 X 150 + 3 X 75 + 3 X 25 @ own sendoff, stretch

18-24 X 25's @ own sendoff

sculling, connection drills, and builds

Main Set

2 X [3 X 75 + 3 X 50 + 3 X 75 + 50] @ 1:00

FREE - keep it smooth, push the last 50 a little more to prove you are in control

3 X 75 + 3 X 50 + 3 X 75 + 3 X 50 + 3 X 75 @ 1:20

75's = board kick, D1-3

50's = swim, uh2o same distance both ways, minimum to MP

4 X [5 X 25 Stroke + 3 X 50 FR] @ 30-50

25's = strong and consistent, 50's are middle 50 FASTER

Notes: main set is a perfect hour, keep it steady, stay under control, a couple of pushes in there to show you are in control, but no huge efforts.

Thursday, July 30, 2026

Friday, July 31, 2026

Summer Training Block

Warmup

2 X 300 S-K-S + 4 X 200 Pull + 2 X 300 K-S-K @ own Sendoff

*keep it low and slow

Friday Fifteen

3 X 75 FAST + 3 X 150 smooth, active recovery + 3 X 75 FAST @ 1:40

Notes: Bring it on the first 3 75's, how well can you recover while keeping it moving, and then Bring it again to the finish line.

Thursday, July 30, 2026

Summer Training Block

Warmup

4 X 75 Stretch + 6 X 50 K-S;S-K + 12 X 25 IMO + 4 X 25 Fast to far flags @ own sendoff

Main Set

18 X High Velocity Efforts @ 1:30+

6 MP start Vert. Board Kick Blast to flags

*use snorkel to keep neck and head in line

6 uh2o 25 BLAST's with FINS

6 alt. wall to far flags w/ flags (no wall start) to far wall

D-Crew

6 X 50 + 2 X 75 + 2 X 100 + 2 X 75 + 6 X 50 @ 1:30

*hold best avg. possible, extend the speed through the middle

Notes: Hit your highest speeds, tempo's.