Calvin College Summer Workouts

Wednesday, June 3, 2026

Summer Training Block

Warmup

250 Loosen, middle 50 Kick

4 X 125 + 6 X 75 + 8 X 25 @ own sendoff

*Pull w/ fins - slow/quiet, good connections

16 X 25 4IMO @ own Sendoff

#1 - scull, #2-3 - drills, #4 - Swim

Main Set

3 X [3 X 100 IM @ 1:20] @ 5

*Descend by round 1-3, last round avg. is fastest avg.

2 X 200 IM @ 4:00

16 X 25 @ 30

2 X 200 IM @ 4:00

3 X [3 X 100 @ 1:20] @ 5

Rd. 1 = FL-BK-BR by 100; Rd. 2 = FL-BK by 50; Rd. 3 = BR-FR

*hold best avg./effort

Notes: great IM set to work through all the strokes and use all the muscles today. The set starts and ends with some rounds of 3 X 100's, in the middle there are some 200IM's on a generous interval for quality control mixed with some short repeats, again for quality control. This workout will up your fitness for sure!

Tuesday, June 2, 2026

Summer Training Block

Warmup

3 X 300 @ own Sendoff

#1 = swim; #2 = S-K-S; #3 = K-S-K stretch out the legs

12-18 X 25 @ own sendoff

*work on kicking skills

#1 - single leg side kick: #2 - side FL;#3 - superman deep kick; #4 - uh2o or BR

Main Set

5 X [2 X 100 @ 1:30] @ 4 (stack some good pairs of 100's together

*Board Kick

16 X 25 @ 1:15

Odd - uh2o DPK; Even - FAST uh2o

10 X 75 @ 2:00 choice of stroke

*maintain same uh2o distance off all 3 walls, MP? 15M

*giving you enough time to have a chance to add up some good uh2o's

Notes: Loosen up, and work on some kicking skills, then you got 20 minutes of some good board kick, plus 20 minutes of uh2o work, then finish it off by putting it in together with the swimming/stroke

Monday, June 1, 2026

Summer Training Block

Warmup

9 X 150 @ own sendoff

3 Swim + 3 K-S-K + 3 Pull (stretch it out)

12-18 X 25's @ own sendoff

alt. sculling and drilling

Main Set

12 X [100 + 75 Kick] @ 1:20 Strong, Consistent, Steady effort

32 X 25 @ 30 (6FL-2FR-6BK-2FR-6BR-2FR-8IMO)

12 X 50 @ 60 alt. Kick/swim

Kick = strong; Swim = P200+2 w/ good form.

Notes: Monday's in the summer will feature some good 1 hour conditioning sets. Start with 30 minutes alternating swimming and kicking, finding a good rhythm, then use some short repeats to move through some strokes, then finish a good round of 50's that look good.

Thursday, May 28, 2026

Friday, May 29, 2026

Summer Training Block

Warmup

300 + 250 S-K-S-K-S + 300 Pull + 250 K-S-K-S-K + 300 Pull @ own sendoff

*stretch

12-18 X 25's sculling and drilling @ own sendoff

Friday 15

[3 X 100 @ 1:20] @ 5

[3 X 50 Kick @ 1:20] @ 5

3 X 100-125-150 @ 1:40 (add a 25 by round)

Notes: get loosened up for a short and sweet Friday Finisher. Get out to a great start with the first 3 100's, then cut it loose on the legs in the middle and then it's firework time as you go 100 to 125 to 150 to the finish line.

Thursday, May 28, 2026

Summer Training Block

*sorry for missing a couple this week, will be back in country next week!

Warmup

24 X 75 @ own Sendoff

6 loosen + 6 Kick (side-side FL-Board w/ V.B from MP to flags) + 6 IM pattern + 6 alt. 1st/last 25 FASTER

Main Set

18 X High Velocity Swims @ 1:30

6 as 1 shooter + wall to MP uh2o

6 wall to far flags with spin under flags

6 25's wall to wall with fins

D-Crew

3 X [125 + 100 + 75 + 50 + 2 X 25] @ 1:30

*As FAST as possible

Notes: hit your best skills at your highest speeds

Tuesday, May 26, 2026

Summer Training Block

Warmup

250 + 2 X 150 + 250 @ own Sendoff

Kick Middle 50's

12 X 25 @ own Sendoff

alt. single leg side kick + side FL + uh2o (8-10 kicks from wall)

Main Set

[3 X 100 Kick @ 1:40] @ 6

4 X 25 uh2o @ 45

[3 X 100 Kick @ 1:35] @ 6

[3 X 25 uh2o @ 30] @ 2

3 X 100 Kick @ 1:30] @ 6

[2 X 25 uh2o @ two breaths on wall] @ 2

4 X 25 @ 30

6 X 25 @ 40

8 X 25 @ 45

*all 25's are uh2o to 15M plus stroke of choice

Notes: work through some board kicking and transition into some good 25 repeats from the wall

Thursday, May 21, 2026

Spring Training Block

Warmup

2 X 200 + 3 X 100 K-S + 12 X 25 Variable Sprint @ own interval

12 X 25 turn progression @ own sendoff

#1 - wall kick + 45 degree plunge

#2 - 3 touch turn + 45 degree plunge

#3 - 3 touch turn + kick out to 3 touch breakout

#4 - MP dolphin dive to 3 touch finish

Main Set

18 High Velocity Swims @ 1:30

#1 - no wall start (under flags) to 3 touch flip to 3 touch flip

#2 - MP no wall start to 3 touch turn (on wall) to 3 touch flip (no wall)

#3 - 25 build to 3 touch turn (on wall) to 3 touch breakout

D-Crew version

3 X [3 X 50 + 75 + 2 X 100] @ 1:30

Notes: Hit your highest speeds today, main group is incorporating some some spinning with and without walls.