Calvin College Summer Workouts

Monday, June 15, 2026

Summer Training Block

Warmup

250 + 350 + 250 Kick middle 50's @ own sendoff

*stretch it out

12 X 25 Plunge progression @ own sendoff

3 - 45 degree plunge from wall (strong, penetrating)

3 - Plunge for distance (hold horizontal body position)

3 - Plunge for 2 seconds + 3 dolphin kicks + plunge for distance

3 - Plunge for 2 seconds + dolphin kicks to surface + single pull + side kick

*feel free to do 16-20 by doing 4-5 of each round

Main Set

2 X [200 + 3 X 100 + 200 + 2 X 100 + 200 + 100] @ 2:20-1:40-2:30-1:30-2:40-1:20

2 X 100 + 2 X 25 + 2 X 100 + 2 X 25 + 2 X 100 @ 1:40-40-1:40-40-1:40

*100's = Good old' fashion board kick

*25's = No Board, Fly on side or back

1:00 to add FIN's and Paddle's

16 X 50 @ 45

Odd = 25 superman kick + 25 swim w/ overkick

Even = 25 Side FL + 25 swim FL

Notes: Bigger Monday to get some volume in early in the week. Keep the sendoff short, keep the effort study, no huge efforts today, just stay on schedule and stay in the right zone. Adding the fins and paddles to bring in some tired legs to the finish line.

Friday, June 12, 2026

Summer Training Block

Warmup

6 X 150 @ own sendoff middle 50 BK or BR

6 X 150 @ own sendoff Pull

6 X 150 @ own sendoff middle 50 Kick

*keep it slow, stack up some slow, quiet, long strokes

Friday Fifteen

13 X 50 @ 45 what can you hold (time and stroke count)

100 EZ @ 3:15

200 FAST

Notes: don't skimp on the warmup, it is longer, but it will do you good, then put together a good set of 50's. The main set is designed to put up 10 minutes of 50's, followed by an active recovery, followed by a 2:00ish effort to see how close you can get to your 50 average.

Thursday, June 11, 2026

Summer Training Block

Warmup

4 X 250 @ :30R

STRETCH + K-S-K-S-K + Pull + K-S-K-S-K

12 X 25 @ own sendoff

4 variable sprints to rev it up

4 variable sprint kick to rev up legs

4 Flags to wall to 3 touches - rev it up through the turns

Main Set

18 X High Velocity Swims @ 1:30

6 build to MP + flip + 4-6 dolphin kicks + High Velocity to the Wall

*this is out to MP and back the direction you came from

6 Flags to wall to MP (3+ touches) (through turn)

6 Dive to Far Flags

D-Crew

3 X [100 + 75 + 150 + 75 + 100] @ 1:30-1:30-3:00-1:30-1:30

*Hold Best Avg.

Notes: Hit your highest speeds for your shortest events!

Wednesday, June 10, 2026

Summer Training Block

Warmup

150 + 2 X 75 + 6 X 25 @ own sendoff

*stretch

Paddles + snorkle w/ buoy or fins

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :15R

*slow and quiet, lowest stroke count

Main Set

12 X 75 @ 1:15 alt. 1st/last 50 BK

12 X 25 FL @ 35

12 X 75 @ 1:15 alt. 1st/last 50 BR

12 X 25 FL @ 30

12 X 75 @ 1:15 Odd - BK-BR-FR; Even alt. BK and BR

12 X 25 FL @ 25

5:00 Rest

200 IM putting it all together, execute a uh2o strategy, tempo, and race strategy

Notes: Using all the muscle groups today as we hit all the strokes and build some stroke endurance. Challenge yourself to put together a well swum 200 IM to finish it out!

Tuesday, June 9, 2026

Tuesday, July 9, 2026

Summer Training Block

Warmup

100 + 3 X 50 IMO-FR + 200 Kick + 3 X 50 IMO-FR + 100 @ own sendoff

*stretch

6 X 25 @ own sendoff side fly (loosen spine, exaggerate kick)

6 X :30 vert. Kick @ :30R (use both sides of legs)

6 X 25 Build to Vert. Board from MP to flags @ own sendoff

6 X 25 paddle and snorkle hallow body hold kick @ own sendoff

Main Set

400 IM Kick @ 8:00

FL - on side; BK - on Back; BR - w/ board; FR - w/ board

6 X 25 uh2o @ 50

[5 X 100 Kick @ 1:30-45] @ 9

6 X 25 uh2o @ 40

3 X 100 Kick @ 3:00

3 X [2 X 25 @ 3 breaths at wall] @ 1:30

3:00 of EZ kicking and Swimming

100 swum going MP to 15M off every wall

Notes: Legs and uh2o work!

Monday, June 8, 2026

Summer Training Block

Warmup

150 + 250 K-S-K-S-K + 350 Pull + 250 K-S-K-S-K + 150 @ own sendoff

*Stretch

18-24 X 25 @ own sendoff

mix sculling and drills of all sculling positions and stroke drills

Main Set

3 X [75 + 50 + 75 + 50 + 75] @ 60-60-70-80-90

FR - Hold good pace, with stroke count and uh2o kicks from wall

*Don't go any Faster than you can hold stroke count throughout

2 X 125 + 100 Kick + 2 X 125 + 100 Kick + 2 X 125 + 100 Kick @ 1:30-2:00-1:30-2:00-1:30-2

*best pair on the 125's and Descend the 100's Kick 1-3

3 X's [5 X 50 + :40 Rest + 4 X 50 + 1:00 Rest + 3 X 50 + :30 Rest] @ 40-45-50

*hold best avg., may mix in stroke or IM pattern

Notes: Great Challenge today! Be specific, total set is about an hour. Start with holding your stroke count, there is some rest built in there to do that, then double up on some 125's while working some legs into the mix (D1-3!!), then finish with some groups of 50's with some space in between to keep the short repeats high quality.

Friday, June 5, 2026

Summer Training Block

Warmup

2000 Minimum warmup on the house

*any way you want to do it, stretch it out, work on some skills, and build up the HR to be ready for the Friday Fifteen

Friday Fifteen

12 X 50 @ 45 (2 EZ, 1 FAST)

6 X 50 @ 60 (1 EZ, 2 FAST)

*what can you hold on the FAST 50's? Go for it!

Notes: Pretty doable way to finish the work week with a BANG! Get after those fast 50's!!!