Calvin College Summer Workouts

Tuesday, May 26, 2026

Summer Training Block

Warmup

250 + 2 X 150 + 250 @ own Sendoff

Kick Middle 50's

12 X 25 @ own Sendoff

alt. single leg side kick + side FL + uh2o (8-10 kicks from wall)

Main Set

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

4 X 25 uh2o @ 45

[3 X 100 Kick @ 1:35] @ 6

[3 X 25 uh2o @ 30] @ 2

3 X 100 Kick @ 1:30] @ 6

[2 X 25 uh2o @ two breaths on wall] @ 2

4 X 25 @ 30

6 X 25 @ 40

8 X 25 @ 45

*all 25's are uh2o to 15M plus stroke of choice

Notes: work through some board kicking and transition into some good 25 repeats from the wall

Thursday, May 21, 2026

Spring Training Block

Warmup

2 X 200 + 3 X 100 K-S + 12 X 25 Variable Sprint @ own interval

12 X 25 turn progression @ own sendoff

#1 - wall kick + 45 degree plunge

#2 - 3 touch turn + 45 degree plunge

#3 - 3 touch turn + kick out to 3 touch breakout

#4 - MP dolphin dive to 3 touch finish

Main Set

18 High Velocity Swims @ 1:30

#1 - no wall start (under flags) to 3 touch flip to 3 touch flip

#2 - MP no wall start to 3 touch turn (on wall) to 3 touch flip (no wall)

#3 - 25 build to 3 touch turn (on wall) to 3 touch breakout

D-Crew version

3 X [3 X 50 + 75 + 2 X 100] @ 1:30

Notes: Hit your highest speeds today, main group is incorporating some some spinning with and without walls.

Tuesday, May 19, 2026

Spring Training Block

Warmup

250 S-K-S-K-S + 150 Kick + 250 S-K-S-K-S @ own sendoff

*Stretch

12 X 25 @ own Sendoff

Rotate Side FL - 8-10 uh2o from wall

Main Set

6 X 150 @ :15R (choose your interval)

*50 Board Kick Flutter + 50 FL on BK + 50 uh2o to side kick (15M)

6 X [3 X 25 @ 30] @ 2:00 uh2o

6 X 50 @ 1:30 uh2o to 15M both ways

Notes: get the legs working today!

Monday, May 18, 2026

Spring Training Block

Warmup

15 X 50 + 15 X 25 @ own sendoff

5 Stretch + 5 Scull-Drill + 5 E-F-F-E-F

Main Set

15 X 75 FR @ 1:00 smooth and steady

15 X 50 @ 1:00 E-F-E-E-F-F-E-E-F-F-F-E-E-E-F

15 X 25 @ 1:00 FAST!

Notes: get into your groove early on then get some F-E repeats and then crank it on all the 25's. Feel free to mix in strokes or kick on the 50's and 25's

Friday, May 15, 2026

Spring Training Block

Warmup

100 + 200 K-S + 300 Pull + 200 K-S + 100 @ own sendoff

*stretch

18 X 25 @ own sendoff

6 sculling progression + 6 favorite drills + 6 great streamlines and 6 big touches

Friday Fifteen

10 X 100 @ 1:30

4 @ 80%, 3 @ 90%, 2 @ 95%, 1 @ 100%

*how low can you go! and how good can you make your descend!

Notes: how well can you execute a descend, feel free to do it kick or stroke and adjust the interval, but make the descend a good one.

Thursday, May 14, 2026

Spring Training Block

Warmup

100 + 25 + 125 + 25 + 150 + 25 + 125 + 25 + 100 @ own sendoff

stretch it out on the 100-150's; build or Desc. the 25's

? X 25's and floating working on body position (reverse hallow body hold)

*both hands on board, one hand on board, toes on gutter, use other props as needed

Main Set

18 X High Velocity Swims @ 1:30

6 Flags to 5 touches starting facing opposite direction (spin either direction)

6 Flags to Flags facing same direction (dolphin dive start)

6 wall to wall with fins and paddles

D-Crew

4 X 50 + 2 X 75 + 3 X 50 + 3 X 75 + 2 X 50 + 4 X 75 @ 1:30

*FAST!!

Notes: hit your fastest speeds and paces!

Wednesday, May 13, 2026

Spring Training Block

Warmup

200 + 3 X 100 FRIM + 12 X 25 IMO @ own sendoff - Stretch it out

16 X 25 400 IMO 2 Kick, 1 drill, 1 swim @ own sendoff

mix in your favorite kicking and stroke drills as you like

Main Set

2-3 X's

4 X 150 BK-BR-FR @ 2:15

12 X 25 FL @ 25-35

Notes: keeping it simple this week, keep the effort steady and strong from start to finish, no huge efforts.