Calvin College Summer Workouts

Wednesday, August 12, 2026

Summer Training Block

Warmup

2 X 300 every 3rd BK + 2 X 300 every other 50 BR + 3 X 100 IM @ own sendoff

*stretch out

Main Set

6 X [3 X 75 Last 25 FL + 2 X 75 Last 50 FL + 75 FL] @ 1:10-1:20-1:30

*do 2 FL, 2 BK, 2 BR with the above pattern

12 X [25 FAST IMO + 50 FR] @ 30-45

Notes: Good conditioning day using all the strokes!

Tuesday, August 11, 2026

Summer Training Block

Warmup

4 X's through:

100 Swim + 100 Board Kick + :30-60 vert. kick (hands on shoulders) + 2 X 25 uh2o kicking for distance @ own interval

Main Set

4 X [2 X 25 + 25 EZ + 3 X 25 + 25 EZ] @ 30-60-25-1:45

*25's are uh2o as FAST as possible

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

Desc. by round 1-4

Notes: Part I puts you underwater and in the streamline position, and then Part II allows you to finish with a good descend with the kick board.

Monday, August 10, 2026

Summer Training Block

Warmup

250 + 3 X 150 + 250 @ own sendoff

*kick middle 50 throughout

*stretch

18 X 25 @ own sendoff

alt. sculling and drills

Main Set

8 X [25 + 100 EZ] @ 30-1:30

6 X [2 X 25 + 100 EZ] @ 30-1:30

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

Notes: I nice aerobic set designed to keep the quality at a high level and keep you moving through the recovery as well. Use the 25's to get some good short pushes with good walls, higher tempo's and decent speed. This isn't meant to be a pedal to the medal sprint set, rather, use the 25's to accumulate some good controlled efforts while the 100's are meant to give you a chance to keep it long, while keeping the rest on the shorter side. Feel free to put some kicking and strokes in the mix.

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!