Calvin College Summer Workouts

Sunday, June 28, 2026

Monday, June 29, 2026

Summer Training Block

Warmup

200 + 400 Pull w/ Fins, Paddle, Snorkle + 200 Kick @ own sendoff

*stretch

24 X 25 @ own sendoff

Rotate - sculling + drill + lowest stroke count

Main Set

24 X 150 @ 1:50-2:30 (keep rest interval to 10-15 seconds)

6 FREE - steady, only going as fast as you can hold stroke count

6 - 25 FL-50BK-50BR-25FR - or single stroke pattern, keep effort steady

6 - Odd - S-K-S; Even - K-S-K on same sendoff, Even's should be slightly stronger

6 - E-F-E-E-F-E (two big efforts to close it out)

Notes: keep it steady and strong today, rest interval should be short, but no huge matches to burn. Two bigger efforts at the end to close it out, but under control

Thursday, June 25, 2026

Friday, June 26, 2026

Summer Training Block

Warmup

Any equipment you want:

150 + 2 X 175 + 200 + 2 X 175 + 150

*stretch it out

8 X 25 @ own sendoff

*sculling pattern

12 X 25 @ own sendoff

*stroke skills (single and double arm patterns)

8 X 25 @ own Sendoff

Odd - wall out to 3 touch spin w/ no wall

Even - MP to 3 touch turn + 45 degree plunge

Friday Fifteen

20 X 50 @ 45

Every 4th AS FAST AS POSSIBLE!

Wednesday, June 24, 2026

Thursday, June 25, 2026

Summer Training Block

Warmup

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

*use 25's for some drill, kick, and rev up's to get ready for some fast speeds

Main Set

18 X High Velocity Swims @ 1:30

6 MP build to 3 touch turn + FAST to the far flags

6 full 25's w/ fins

6 dive to far flags w/ no flags

D-Crew

5 X [3 X 75 + 75 EZ] @ 1:10-1:30

Notes: Hit your highest speeds and paces

Monday, June 22, 2026

Tuesday, June 23, 2026

Summer Training Block

Warmup

300 S-K-S + 3 X [2 X 50 + 2 X 25] + 300 K-S-K @ own sendoff

50's in middle are with Board, 25's are on side or BK

12 X 25 @ own sendoff

rotate - single leg side kick; :20-30 vert. kick; Side FL; uh2o slow to fast tempo

Main Set

2 X's:

2 X 50 + 100 EZ @ 45-2:30

2 X 75 + 100 EZ @ 1:15-2:30

2 X 100 + 100 EZ @ 1:30-3

*all Board Kick, go get the 50-100's

300+ of ez swimming to get some blood back in the upper body

8 X [2 X 25 uh2o + 50 EZ] @ 30-2

Notes: Hit the legs hard today!

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!