Calvin College Summer Workouts

Thursday, July 9, 2026

Friday, July 10, 2026

Summer Training Block

Warmup

2 X 300 Fins & Paddles + 300 Kick + 2 X 300 Pull @ own sendoff

*stretch it out

12-18 X 25's @ own sendoff

6 sculling pattern, 6 favorite skills, 6 F-E

Friday Fifteen

20 X 50 @ 45

BRING IT! on Even's: #2 = FAST 1st 25; #4 = FAST full 50

D-Crew

8 Best avg. + 4 active Recovery + 8 Best Avg.

Notes: Execute the game plan, make it count!

Thursday, July 9, 2026

Summer Training Block

Warmup

12 X 100 @ own sendoff

3 loosen, 3 K-S, 3 FRIM, FRIM, IM, 3 FAST 1st 25-50-last 25

Main Set

13 High Velocity Swims @ 1:30

9 wall to far flags - last 3 w/ FINS & paddles

4 X 37 1/2's @ 3 from dive (through turn to 1st 3 touches from wall)

D-Crew

9 X 75-50-75-50.... @ 1:30

4 X 100 @ 3:00

* FAST!

Notes: Get right to it today and get after some high end speeds!

Wednesday, July 8, 2026

Summer Training Block

Warmup

250 FR-BK-FR-BK-FR + 350 alt. FR-BR + 250 BK-FR.... @ own sendoff

*stretch it out

24 X 25 @ own sendoff

IMO - 6 each stroke - 2 Kick + 2 Drills + 2 swim

Main Set

12 X 50 @ 50 alt. FR-FL, FL-BK

6 X 100 @ 1:40 alt. BK, BK-BR

4 X 200 @ 3 IM D1-4

Notes: loosen up and work your stroke connections, then work through the IM pattern so that you can finish with a nice Descend 1-4

Tuesday, July 7, 2026

Summer Training Block

Warmup

250 S-K-S-K-S + 6 X 50 (25 FL on BK or side + :05 + 25 6-10 uh2o kicks) + 250 K-S-K-S-K @ own sendoff - stretch it out

12 X 25 @ own sendoff

alt. side FL - open up spine, big kicks, paint brush

and uh2o kicks build slow to fast OR superman flutter kick

Main Set

7 X [75 + 50 + 25] @ 1:15-45-1:00 Board Kick, best sustained effort

300 EZ at talking speed @ 10:00

7 X [75 Swim + 2 X 25 uh2o] @ 60-30-90

75 is strong, 25's are FAST uh2o

Notes: Two 21 minute sets to test your kicking skills, Part I is with a board, hold best effort, Part II you start with a strong 75 swim, then dig deep for two uh2o FAST 25's.

Monday, July 6, 2026

Summer Training Block

Warmup

300 S-K-S + 600 Pull sculling every 5th + 300 K-S-K @ own sendoff

*Stretch it Out

12-18 X 25 @ own sendoff

6 working on single arm connections (FR/BK)

6 double arm connections (FL/BR)

*work your favorite connection drills

Main Set

3 X [6 X 50 + 50 EZ] @ 40-2

*get into your groove

2 X [100 + 75 + 100 + 75 + 50 EZ] @ 1:15-2

*75's are strokes or FL-BK-BR

6 X 75 + 50 EZ @ 60-2

EXTRA 1:00

6 X 50 @ 40 BIG FINISH

Notes: take your time during warmup, stretch it out and sharpen your connections. Then we are working some good efforts for 4-5-6-4 minutes at a time with some 50's on 2 to give yourself some time in between efforts.

Wednesday, July 1, 2026

Thursday, July 2, 2026

Summer Training Block

Warmup

16 X 50 @ own Sendoff

4 stretch; 4 K-S; 4 IMO-FR; 4 F-E; E-F

Main Set

12 High Velocity Swims @ 2

4 Dives to far flags

4 Dives to wall to 3 touches coming home

4 build to full speed by far flags and then full send last 3 touches and last 25

*plenty of time to get some high quality work in

D-Crew

3 X [50 + 75 + 50 + 100] @ 2

*throw down some low numbers, use the 50's to always hit your highest speeds, extend it with the 75 and 100.

Notes: Hit some high end speeds with a bang before the holiday Weekend

Take Friday off!

Tuesday, June 30, 2026

Wednesday, July 1, 2026

Summer Training Block

Warmup

200 FRIM + 16 X 25 IMO drills + 8 X 25 IMO @ own sendoff

Main Set

16 X 25 FL @ 30 build strong butterfly muscles

8 X [50 FR + 25 BK] @ 40-30 (hit the tempo on the Backstroke while keeping HR up

8 X [3 X 25 BR @ 30] @ 2

#1 - uh2o BR swim; #2 - Tarzan w/ flutter kick and high tempo; #3 - Swim

16 X 25 3 FR - 1 FL @ 30

*keep uh2o kicks to at least MP and hit the tempo on the FL

Notes: Great IM set with some details to figure out to get the most out of the set.