Calvin College Summer Workouts

Friday, April 10, 2026

Spring Training Block

Warmup

200 + 100 Kick + 8 X 25 Reverse IMO @ own sendoff STRETCH

12 X 75 @ 1:20? Pull (scull 1st 25, rotate through positions)

12 X 25 @ 40-45 8 favorite drills/progressions, 4 variable sprint

FRIDAY FIFTEEN

3 X 200 @ 5:00 D1-3 how low can you go?

OR
3 X [4 X 25 @ 20-25] @ 5:00 How FAST can you hold?

5 X [150 + 75] @ 2-1 PICK One to be FAST, the other to be smooth active recovery, what can you hold

Notes: Finish Friday with a bang! pick one, do it well and finish the week with an exclamation point!!!!

Thursday, April 9, 2026

Spring Training Block

Warmup

24 X 50 @ 50-1:00

6 Stretch, 6 K-S;S-K, 6 IMO-FR, 6 2 Fast to far flags, 2 Fast 3in-out of wall, 2 Build last 25

Main Set

18 High Velocity Swims @ 1:10-30

6 Full 25's w/ FINS

6 :10 second BLAST board kick

6 Flags to far wall

D-Crew Version

6 X [25 + 50 + 75] @ 1:30

Notes: hit your highest speeds Today

Wednesday, April 8, 2026

Spring Training Block

Warmup

250 FR + 250 BK-BR-BK-BR-BK + 250 FR-FL-FR-FL-FR @ :30R stretch

12 X 25 @ 45 Reverse IMO Kick-Drill-Swim

Main Set

5 X 200 FRIM @ 2:45-3

8 X 75 BK @ 1:15

12 X 50 BR @ 50

20 X 25 @ 30

Odd - FL; Even uh2o to side FL at 15M

Notes: Use all the strokes to improve and maintain aerobic conditioning. Strong, consistent effort should be maintained throughout.

Tuesday, April 7, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

12 X 25 @ 40 rotate scull-drill-swim

12 X 25 @ 40

E-F-E-F-F-E-E-F-F-E-F-E

Main Set

4 X [3 X 25 Board Kick + 50 EZ] @ 30-90

4 X [125 + 50 EZ] @ 90 (or 100 stroke)

4 X [2 X 25 uh2o + 50 EZ] @ 30-2:00

Notes: Fast-EZ, threshold kind of day, equal work to rest ratio, with a little extra rest when you get to the uh2o's. Get some good repeats in today.

Monday, April 6, 2026

Spring Training Block

Warmup

150 + 250 K-S-K-S-K + 150 @ :30R Stretch

500 + 300 + 500 @ :30R Pull, w/ sculling every 5th-3rd-5th 25

Main Set

4 X [150 + 2 X 100 + 3 X 50] @ 1:45-1:30-1:15

150 = FR, make it as EZ as possible

100's = Kick 1st 50

50's = choice of stroke, same stroke per round, D1-3

Finish

300 Kick + 300 Pull (scull every 5th) + 12 X 25 @ 30 holding same stroke count

Notes: overall some general conditioning with some Descending efforts during the main set that will raise the HR a little. Start the week feeling good about your conditioning.

Thursday, April 2, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

4 X 125 Indy IM's w/ middle 25 Kick @ :30R

Fl-BK-BR-FR-FL, BK-BR-FR-FL-BK,.... etc......

Main Set

8 X 125 middle 25 BR @ 2? w/ fins & Paddles

6 X 150 FL-BK-BR; BK-BR-FR @ 2:15

4 X [3 X 25 IMO + 100 IM @ 30-1:30]

Notes: simple IM conditioning set, work all the muscles by swimming all the strokes, keep the effort steady and strong

HAVE a GREAT Good Friday and Easter!

Tuesday, March 31, 2026

Wednesday, March 31, 2026

Spring Training Block

Warmup

2 X 75 + 2 X 125 middle 25 Kick + 2 X 75 @ :30R Stretch

2 X's:

6 X 25 @ 50 Best Streamlines and Biggest Strokes

4 X 25 @ 45 Variable Sprints

Main Set

18 High Velocity Swims @ 1:10+

6 Flags to Far wall (dolphin dive, no wall start)

6 3 touch turn + 15M uh2o to 3 touch finish

4 X full 25 w/ FINS & Paddles

Extra 2:00

1 X 50

D-Crew Version

3 X [50+75 + 2 X 50 + 75 + 25] @ 1:10

*P200 or under

Notes: Be FAST today! practice your skills at your highest speeds and tempo's.