Calvin College Summer Workouts

Thursday, April 23, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

6 X 50 K/S-S/K @ 55 Stretch

3 X 100 FRIM, FRIM, IM @ 1:40

10 X 25 @ 45

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

Main Set

18 High Velocity Swims @ 1:30

6 :05 wall kick BLASTS + uh2o BLAST past MP

6 Flags to Far wall using D.D. start

6 full 25's 2 w/ Fins, 2 w/o Fins, 2 w/ Fins

D-Crew

9 X [125 + 25] @ 1:30

*125 as easy as you can make sendoff, 25 is BLAST

Notes: hit your top end speeds through some skills or in ways that make sense to your events.

Wednesday, April 22, 2026

Spring Training Block

Warmup

400 FRIM + 200IM Kick + 16 X 25 4IMO @ :10-30R stretch

Main Set

24 X 25 FL @ 30

12 X 50 BK @ 55 uh2o to 15M both ways

6 X 100 BR @ 1:40 hold stroke count

3 X 200 IM @ 3 D1-3

Notes: good conditioning set, work all the strokes and all the muscles. Get some good overload on the FL-BK-BR muscles and then, Descend to a nice IM on the last repeat.

Tuesday, April 21, 2026

Spring Training Block

Warmup

150 + 8 X 50 K/S-S/K + 150 @ :30R-60-:30R Stretch and Loosen

12 X 25 @ 40

#1 - single side kick; #2 - side FL; #3 - 6 big uh2o kicks; #4 - superman surface build OR uh2o slow to fast

Main Set

8 X 25/50 @ 1:30

25's = uh2o for FL-BK-BR FAST

50's = superman kick with snorkel FAST

*choose which applies to your events

4 X [100 + 75] @ 1:30 all Board Kick, Best Avg.

8 X 50 @ 1:30

*uh2o to 15M both ways

*D-Crew do 75's maintaining best kick count and breathing technique of ALL walls

Notes: leg day, start with some short, FAST stingers, then hit it strong in the middle with a good best avg. short rest progression and finish adding the arms and stroke to the equation.

Monday, April 20, 2026

Spring Training Block

Warmup

3 X 300 @ :30R Stretch

#1 - Swim-Kick-Swim; #2 - Pull; #3 - K-S by 50

12 X 25 @ 40

Rotate through sculling positions

Main Set

3 X [150 + 2 X 75] + 150 @ 2-1:10-3 Fins, Paddles, and Snorks

*Slow and Quiet, extra 150 at the end with some extra time to transition

8 X 100 @ 1:30 Odd - K/S; Even - IM stronger effort

EXTRA 1:00

2 X 75 + 2 X 50 + 2 X 25 + 100 @ 1:30 FAST

Notes: start slow, quiet, and pretty, then build through the middle 100's and finish with some FAST repeats!

Thursday, April 16, 2026

Friday, April 17, 2026

Spring Training Block

Warmup

400 + 300 Pull + 200 Kick + 100 IM @ :30R Stretch

3 X [3 X 50 D1-3 @ 50] @ 4:00

Rd. 1 = FR; Rd. 2 = Kick; Rd. 3 = stroke

Friday Fifteen

20 X 50 @ 45

Desc. 1-4 in groups of 5 (1st 4 are slowest, last 4 are the fastest)

6 X 100 @ 2:30 D1-6

*how linear can you make it drop :01 per 100

Notes: The challenge is how well can you descend. Take the 50's down in groups of 4 so that the last 4 are the fastest, or do some longer repeats and take a little more rest to get it right. Do it right the first time and go into the weekend feeling happy about yourself!

Thursday, April 16, 2026

Spring Training Block

Warmup

3 X 150 middle 50 Kick @ :30R Stretch

12 X 25 @ ?

#1 = Body Position (hollow body hold) Kick; #2 = drill; #3 = 3-6 big touches

3 X 50 @ 1:30 P200+4,+3,+2 checking speeds w/ big touches

Main Set

18 High Velocity Swims @ 1:30

Rotate through (3 X's):

1 X Dive to far flags

1 X KICK BLAST to far flags (uh2o or surface)

2 X Flags to far wall w/ D.D to uh2o start (no wall start)

2 X full 25 w/ fins from push

D-Crew Version

3 X [125 FAST + 100 EZ + 100 FAST + 100 EZ + 75 FAST + 100 EZ] @ 1:30

Notes: Set yourself up for hitting some good speeds today. Rotate through the progression 3 times as you carry speed from dive, walls, and no walls. D-Crew gets some FAST 125-100-75's w/ some active recovery.

Wednesday, April 15, 2026

Spring Training Block

Warmup

3 X 200 FRIM @ :30R Stretch

4 X [2 X 25 + 3 X 25] @ 30-40

2 X 25's Kick + 3 X 25 Drill-Drill-Build (do IMO by round)

Main Set

12 X 25 FL @ 30 (use fins if needed)

12 X 75 @ 1:10 (alt. 50BK-25FR; 25FR-50BBR)

12 X 75 @ 1:10 (alt. FL-BK-BR; BK-BR-FR)

1:00 Rest

3 X 100 FL @ 2:00

Notes: strong, steady, conditioning day using all the strokes.