Calvin College Summer Workouts

Tuesday, August 4, 2026

Summer Training Block

Warmup

300 S-K-S + 500 Pull Skulling every 5th + 300 K-S-K @ own sendoff

*stretch it out

12-18 X 25's @ own sendoff

rotate side fly, :15 of vert. kicking, and uh2o kicking (8-10 kicks)

Main Set

5 X [2 X 25 uh2o @ 30] @ 2:00

2 X [200 Board Kick + 3 X 50 FL on side or BK + 200 Board Kick] @ 3:15-50-3:45

5 X [3 X 25 uh2o w/ Fins @ 25] @ 3:00

Notes: work the legs and streamlines today!

Monday, August 3, 2026

Summer Training Block

Warmup

2 X 150 + 3 X 75 + 3 X 25 @ own sendoff, stretch

18-24 X 25's @ own sendoff

sculling, connection drills, and builds

Main Set

2 X [3 X 75 + 3 X 50 + 3 X 75 + 50] @ 1:00

FREE - keep it smooth, push the last 50 a little more to prove you are in control

3 X 75 + 3 X 50 + 3 X 75 + 3 X 50 + 3 X 75 @ 1:20

75's = board kick, D1-3

50's = swim, uh2o same distance both ways, minimum to MP

4 X [5 X 25 Stroke + 3 X 50 FR] @ 30-50

25's = strong and consistent, 50's are middle 50 FASTER

Notes: main set is a perfect hour, keep it steady, stay under control, a couple of pushes in there to show you are in control, but no huge efforts.

Thursday, July 30, 2026

Friday, July 31, 2026

Summer Training Block

Warmup

2 X 300 S-K-S + 4 X 200 Pull + 2 X 300 K-S-K @ own Sendoff

*keep it low and slow

Friday Fifteen

3 X 75 FAST + 3 X 150 smooth, active recovery + 3 X 75 FAST @ 1:40

Notes: Bring it on the first 3 75's, how well can you recover while keeping it moving, and then Bring it again to the finish line.

Thursday, July 30, 2026

Summer Training Block

Warmup

4 X 75 Stretch + 6 X 50 K-S;S-K + 12 X 25 IMO + 4 X 25 Fast to far flags @ own sendoff

Main Set

18 X High Velocity Efforts @ 1:30+

6 MP start Vert. Board Kick Blast to flags

*use snorkel to keep neck and head in line

6 uh2o 25 BLAST's with FINS

6 alt. wall to far flags w/ flags (no wall start) to far wall

D-Crew

6 X 50 + 2 X 75 + 2 X 100 + 2 X 75 + 6 X 50 @ 1:30

*hold best avg. possible, extend the speed through the middle

Notes: Hit your highest speeds, tempo's.

Wednesday, July 29, 2026

Summer Training Block

Warmup

3 X 400 + 16 X 25 4IMO @ own interval

#1 - as you wish; #2 - K-S (kick is IMO); #3 - K-S IMO, 25's are a broken 400IM

*keep it slow and pretty

Main Set

8 X 75 FL @ 1:45

8 X 100 FR-BK @ 1:45

Odd - last 25 BK; Even - last 50 BK

*stronger efforts on BK working on maximizing Distance uh2o and Tempo

8 X 100 FR-BR @ 1:45

Odd - last 50 BR; Even - last 75 BR

*stronger efforts on BR, maximize distance of pullouts

8 X [3 X 25 FL @ 25] @ 1:45

Notes: Get some conditioning using all the strokes and all the muscles.

Tuesday, July 28, 2026

Summer Training Block

Warmup

3 X 500 @ own sendoff

Odd - 75 Swim-50 Kick

Even - Pull sculling every 5th

18 X 25 @ own sendoff

rotate some vert. board builds, single leg side kick, side fly and uh2o kicking

Main Set

24 X 50 Board Kick @ 50

8 E-E-E-F

8 E-F-E-F

8 E-F-F-E-E-F-F-E

*change speeds, short rest, active recovery

24 X 25 @ 50

Rotate 2 uh2o Distance per kick, 2 X 3 shooters, 2 uh2o FAST

6 X 50 @ 1:30

*uh2o to 15M both ways as fast as possible

Notes: Good mix of legs!

Monday, July 27, 2026

Summer Training Block

Warmup

9 X 150 @ own sendoff

3 S-K-S, 3 Pull, 3 K-S-K

Stretch

18-24 X 25 @ own Sendoff

rotate sculling positions with stroke skills

Main Set

4 X [3 X 75 @ 55] @ 3:30

*hold nice strong average throughout

4 X [9 X 25 @ 25] @ 5:00

*strokes or IM pattern, hold nice strong average throughout

3 X 200 @ 4:00 D1-3

Notes: stretch it out for a bit, then refresh your sculling and stroke skills. Main set gives you an opportunity to put together some good averages over 225 yards, while giving you a few gaps to help keep the average low, then put together 3 good 200's with a good descend.