Calvin College Summer Workouts

Monday, June 22, 2026

Wednesday, June 24, 2026

Summer Training Block

Warmup

400 FRIM + 16 X 25 IMO + 400 FRIM @ own sendoff

*any equipment allowed, and may add drills

Main Set

12 X 100 IM @ 1:40

4 X 25 IMO @ 45 FAST

8 X 100 BK-BR @ 1:30

8 X 25 IMO @ 45 FAST

6 X 100 BR-FR @ 1:20

12 X 25 IMO @ 45 FAST

4 X 100 FL @ 2

16 X 25 IMO @ 30 FAST

Notes: All the strokes and muscles getting worked in the middle of the week

Monday, June 22, 2026

Summer Training Block

Warmup

3 X 100 Swim + 3 X 150 K-S-K + 3 X 100 Pull @ own Sendoff

*stretch

8 X 25 @ own sendoff

*sculling pattern

12 X 25 @ own sendoff

Stroke drills (single and double arm pulling patterns)

8 X 25 @ own sendoff

Odd - from wall go out to 3 touch turn w/ no wall

Even - From MP, set up for 3 touch turn to 45 degree plunge from wall

Main Set

5 X [75 + 50 + 75] @ 60

*steady, hold same stroke count, smooth throughout

3 X [75 + 125 + 75] @ 1:30

*hold same stroke count as above for 75's, make a strong push on the 125's, how few strokes can you add?

75 X 100 Kick + 75 + 100 Kick + 75 + 100 Kick + 75 @ 1:15-2:00

*w/ FINS & Paddles, 75's really stretch it out, 100's 25 side FL, 25 FL on BK, 25 Side FL, 25 superman flutter

4 X [[3 X 25 @ 25] @ 2]

*put together some short repeats together that pass the quality test

Notes: Nice way to start the week, should have plenty to think about, and keep yourself engaged.

Friday, June 19, 2026

Summer Training Block

Warmup

4 X 225 @ own sendoff w/ Fins and Paddles and Snorkles

4 X 75 Kick @ own sendoff loosen up

20 X 25 @ 30

4 EZ - 1 F

3 EZ - 2 F

2 EZ - 3 F

1 EZ - 4 F

F = stronger, move well

Friday Fifteen

[3 X 50 @ 40] @ 3

[2 X 75 @ 60] @ 3

[3 X 50 @ 40] @ 3

[2 X 75 @ 60] @ 3

[3 X 50 @ 40] @ 3

3 of a kind and 2 of a kinds!

Notes: Use your best strategy to put together your fastest 3 of a kind and 2 of a kinds!

Thursday, June 18, 2026

Summer Training Block

Warmup

3 X [150 + 6 X 25] @ own sendoff

150 = stretch

25's = Kick, drill, rev it up

Main Set

18 X High Velocity Swims @ 1:30

#1 - Dive to far flags; #2 - Flags to far wall; #3 - rest

*keep it simple today, and take a little extra rest

D-Crew

2 X 75 + 50 EZ @ 1:30

2 X 100 + 50 EZ @ 1:30

2 X 125 + 50 EZ @ 1:30

2 X 50 + 50 EZ @ 1:30

2 X 75 + 50 EZ @ 1:30

2 X 100 + 50 EZ @ 1:30

Notes: Get up to your highest speeds and beyone!

Wednesday, June 17, 2026

Summer Training Block

Warmup

9 X 100 @ own sendoff

3 FR, 3 FRIM, 3 IM

16 X 25 @ own sendoff

2 Kick, 1 drill, 1 swim IMO

Main Set

12 X 75 FL-FR @ 1:20

4 last 25 FL, 4 1st 50 FL, 4 Last 50 FL

12 BK-BR @ 1:20

4 25BK-50BR, 4 50BK-25BR, 4 alt. BK-BR by 75

12 IM Pattern @ 1:20

4 IMO, 4 alt. FL-BK-BR; BK-BR-FR, 4 IMO

2:00 Rest

200 IM to Finish

Notes: Some general conditioning using all the stroke muscles and all the muscle patterns.

Tuesday, June 16, 2026

Summer Training Block

Warmup

500 + 300 + 100 @ own sendoff

Kick every 5th, 3rd, every 25, stretch it out!

12-18 X 25's working on the kicking skills @ own sendoff

3 rounds of :30 vert. kick working on the paint brush movement of kick

3 single leg side kick, get to the number 4 with each leg

3 superman flutter kick with a kick board "press" to help with hallow body hold

3 side FL

3 uh2o for 6-8 kicks

Main Set

15 X 100 @ 1:45

3 Kick + 2 Swim + 4 Kick + 1 Swim + 3 Kick + 2 Swim

*Kicks are with Board, Desc. the 3's 1-3, the 4's are E-F-E-F, the swims are all strong with big kick and consistent uh2o's to same distance off all 4 walls

16 X 25 @ 45-60 uh2o

*Hold speed and kick count

12 X 75 w/ Fins & Paddles @ :10R to get some ez touches and some aerobic swimming in on the back end of a good leg day.

Notes: Work at having a good plan and putting together some good numbers.

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.