Calvin College Summer Workouts

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.

Tuesday, April 14, 2026

Spring Training Block

Warmup

150 + 250 K-S-K-S-K + 6 X 25 alt. side FL; uh2o DPK @ :30R Stretch

*use the 25's to loosen up the spine with some big dynamic kicks

12 X 25 @ 40 Kicking Progression

#1 - single leg side kick; #2 - uh2o to MP + side FL; #3 - Strong V.B to MP

Main Set

3 X 500 @ ? :30R

75 Board Kick + 50 no board going MP or beyond uh2o finishing with kick on side or back

*keep it steady and strong throughout

*D-Crew = 500 FR + 400IM + 500 FR + 400IM @ :30R 2nd 2 FASTER

*use board, IM's BK no board

4 X 25 uh2o @ 45

[3 X 25 uh2o @ 40] @ 3

2 X [2 X 25 uh2o @ 30] @ 2

*D-Crew can skip the uh2o's

8 X 50 @ 1:30

*FL/BK = uh2o to 15M BOTH WAYS

BR = 25 FR + flip turn + 1-2 stroke 25 BR

FR = best avg. w/ snorkle and paddles

D-Crew = same as FR or 75's Desc. in 2's 1-4

Notes: Leg Day! the 500's are meant to get some steady aerobic endurance, then get some good uh2o repeats and 50 repeats.

Sunday, April 12, 2026

Monday, April 13, 2026

Spring Training Block

Warmup

4 X 75 + 4 X 125 Middle 25 Kick + 4 X 75 Pull @ :15R Stretch

18 X 25 @ 45

6 sculling pattern; 6 single pull drills; 6 double pull drills

Main Set

8 X 125 Pull @ 2:00 slow and quiet

4 X [75 Kick + 3 X 25 Stroke @ 1:45-35] Strong Consistent Effort

75 + 50 + 75 + 100 + 75 + 50 + 75 @ 1:30 BEST Effort, choice of stroke

Notes: Build into the set today, after warmup, start with a slow, quiet pull, then pick it up as you rotate back and forth with the legs and the strokes, and then finish the last 12 minutes with your best repeats.

Friday, April 10, 2026

Spring Training Block

Warmup

200 + 100 Kick + 8 X 25 Reverse IMO @ own sendoff STRETCH

12 X 75 @ 1:20? Pull (scull 1st 25, rotate through positions)

12 X 25 @ 40-45 8 favorite drills/progressions, 4 variable sprint

FRIDAY FIFTEEN

3 X 200 @ 5:00 D1-3 how low can you go?

OR
3 X [4 X 25 @ 20-25] @ 5:00 How FAST can you hold?

5 X [150 + 75] @ 2-1 PICK One to be FAST, the other to be smooth active recovery, what can you hold

Notes: Finish Friday with a bang! pick one, do it well and finish the week with an exclamation point!!!!

Thursday, April 9, 2026

Spring Training Block

Warmup

24 X 50 @ 50-1:00

6 Stretch, 6 K-S;S-K, 6 IMO-FR, 6 2 Fast to far flags, 2 Fast 3in-out of wall, 2 Build last 25

Main Set

18 High Velocity Swims @ 1:10-30

6 Full 25's w/ FINS

6 :10 second BLAST board kick

6 Flags to far wall

D-Crew Version

6 X [25 + 50 + 75] @ 1:30

Notes: hit your highest speeds Today

Wednesday, April 8, 2026

Spring Training Block

Warmup

250 FR + 250 BK-BR-BK-BR-BK + 250 FR-FL-FR-FL-FR @ :30R stretch

12 X 25 @ 45 Reverse IMO Kick-Drill-Swim

Main Set

5 X 200 FRIM @ 2:45-3

8 X 75 BK @ 1:15

12 X 50 BR @ 50

20 X 25 @ 30

Odd - FL; Even uh2o to side FL at 15M

Notes: Use all the strokes to improve and maintain aerobic conditioning. Strong, consistent effort should be maintained throughout.

Tuesday, April 7, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

12 X 25 @ 40 rotate scull-drill-swim

12 X 25 @ 40

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

Main Set

4 X [3 X 25 Board Kick + 50 EZ] @ 30-90

4 X [125 + 50 EZ] @ 90 (or 100 stroke)

4 X [2 X 25 uh2o + 50 EZ] @ 30-2:00

Notes: Fast-EZ, threshold kind of day, equal work to rest ratio, with a little extra rest when you get to the uh2o's. Get some good repeats in today.