Calvin College Summer Workouts

Monday, July 13, 2026

Tuesday, July 14, 2026

Summer Training Block

Warmup

4 X [150 + 3 X :30 second vert. kick + 6 X 25 uh2o to side kick at 15M] @ own sendoff

Main Set

5 X [3 X 25 + 75 + 2 X 100 + 150] @ 40-1:30-2-3

*25's are uh2o FAST, 75 is swim with uh2o to MP-15M off every wall, 100's are best 2 board kick's you got, make it a pair, 150 is also swim, going to MP-15M off EVERY wall

Notes: the 25's underwater and the 100's are easy to get the effort up, the true test of this set is if you can do the 75 and 150 the right way, carrying your un2o's off of every wall.

Sunday, July 12, 2026

Monday, July 13, 2026

Summer Training Block

Warmup

3 X 600 @ :30R

#1 - Kick every 5th; #2 - Pull, scull every 5th; #3 - 75 Swim + 50 Kick

12 X 25 @ own sendoff

*6 single arm drills (FR/BK)

*6 double arm drills (BR/FL)

Main Set

2 X 150 + 2 X 200 + 2 X 250 @ 2-2:30-3

50 EZ @ 3:00

6 X 150 @ 2:20 (Odd - S-K-S; Even - K-S-K)

50 EZ @ 3:00

6 X [5 X 25 @ 25] @ 3:00

*use short repeats for good strokes, tempo and walls

Notes: 3 parts of the main workout, part I works a little overdistance, especially for non-distance folks, but don't be afraid to train your weekness, middle section gets the legs involved, and then we get to the finish line using some short repeats to get the quality up with strokes, tempo, and uh2o's.

Thursday, July 9, 2026

Friday, July 10, 2026

Summer Training Block

Warmup

2 X 300 Fins & Paddles + 300 Kick + 2 X 300 Pull @ own sendoff

*stretch it out

12-18 X 25's @ own sendoff

6 sculling pattern, 6 favorite skills, 6 F-E

Friday Fifteen

20 X 50 @ 45

BRING IT! on Even's: #2 = FAST 1st 25; #4 = FAST full 50

D-Crew

8 Best avg. + 4 active Recovery + 8 Best Avg.

Notes: Execute the game plan, make it count!

Thursday, July 9, 2026

Summer Training Block

Warmup

12 X 100 @ own sendoff

3 loosen, 3 K-S, 3 FRIM, FRIM, IM, 3 FAST 1st 25-50-last 25

Main Set

13 High Velocity Swims @ 1:30

9 wall to far flags - last 3 w/ FINS & paddles

4 X 37 1/2's @ 3 from dive (through turn to 1st 3 touches from wall)

D-Crew

9 X 75-50-75-50.... @ 1:30

4 X 100 @ 3:00

* FAST!

Notes: Get right to it today and get after some high end speeds!

Wednesday, July 8, 2026

Summer Training Block

Warmup

250 FR-BK-FR-BK-FR + 350 alt. FR-BR + 250 BK-FR.... @ own sendoff

*stretch it out

24 X 25 @ own sendoff

IMO - 6 each stroke - 2 Kick + 2 Drills + 2 swim

Main Set

12 X 50 @ 50 alt. FR-FL, FL-BK

6 X 100 @ 1:40 alt. BK, BK-BR

4 X 200 @ 3 IM D1-4

Notes: loosen up and work your stroke connections, then work through the IM pattern so that you can finish with a nice Descend 1-4

Tuesday, July 7, 2026

Summer Training Block

Warmup

250 S-K-S-K-S + 6 X 50 (25 FL on BK or side + :05 + 25 6-10 uh2o kicks) + 250 K-S-K-S-K @ own sendoff - stretch it out

12 X 25 @ own sendoff

alt. side FL - open up spine, big kicks, paint brush

and uh2o kicks build slow to fast OR superman flutter kick

Main Set

7 X [75 + 50 + 25] @ 1:15-45-1:00 Board Kick, best sustained effort

300 EZ at talking speed @ 10:00

7 X [75 Swim + 2 X 25 uh2o] @ 60-30-90

75 is strong, 25's are FAST uh2o

Notes: Two 21 minute sets to test your kicking skills, Part I is with a board, hold best effort, Part II you start with a strong 75 swim, then dig deep for two uh2o FAST 25's.

Monday, July 6, 2026

Summer Training Block

Warmup

300 S-K-S + 600 Pull sculling every 5th + 300 K-S-K @ own sendoff

*Stretch it Out

12-18 X 25 @ own sendoff

6 working on single arm connections (FR/BK)

6 double arm connections (FL/BR)

*work your favorite connection drills

Main Set

3 X [6 X 50 + 50 EZ] @ 40-2

*get into your groove

2 X [100 + 75 + 100 + 75 + 50 EZ] @ 1:15-2

*75's are strokes or FL-BK-BR

6 X 75 + 50 EZ @ 60-2

EXTRA 1:00

6 X 50 @ 40 BIG FINISH

Notes: take your time during warmup, stretch it out and sharpen your connections. Then we are working some good efforts for 4-5-6-4 minutes at a time with some 50's on 2 to give yourself some time in between efforts.