Calvin College Summer Workouts

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.

Thursday, July 23, 2026

Friday, July 24, 2026

Friday, July 26, 2026

Summer Training Block

Warmup

300 S-K-S + 2 X 600 Pull skulling every 5th + 300 K-S-K

@ own sendoff

Main Set

Friday Fifteen!

3 X [3 X 100 D1-3 @ 1:30] @ 5

Notes: Go for it, 3 chances to bring it down the right way.

Wednesday, July 22, 2026

Thursday, July 23, 2026

Summer Training Block

Warmup

24 X 75 @ own sendoff

6 EZ, 6 Kick 1st/last 50, 6 IM pattern, 6 D1-3, 4-6

Main Set

18 High Velocity Swims @ 1:30

6 wall to far flags w/ fins

6 MP to wall and out to 3 touches (speed through turn)

6 full 25's w/ fins

D-Crew

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

Notes: Hit your fastest speeds and paces

Wednesday, July 22, 2026

Summer Training Block

Warmup

150 + 6 X 25 sculling

150 + 6 X 25 kicking drills

150 + 6 X 25 stroke drills

150 + 6 X 25 F-E

*all on own sendoff

Main Set

20 X 25 @ 30 (3FL-2FR OR 4FL-1FR)

6 X [3 X 25 BK + 50 EZ FR] @ 30-45 (short repeats to keep uh2o and tempo competitive)

6 X [3 X 25 BK-BR-BR + 50 EZ FR] @ 30-45 (short repeats for BK tempo and big pullouts)

20 X 25 @ 30 (3FL-2FR OR 4FL-1FR)

Notes: main set should build some butterfly muscles and use short repeats to keep the quality on the high end for the BK and BR

Tuesday, July 21, 2026

Summer Training Block

Warmup

2 X 150 + 2 X 300 Kick + 2 X 150 S-K-S @ own sendoff

*stretch it out

4 X 25 Side FL (exaggerate! open up spine)

4 X 25 single leg side kick, start with the number 4

4 X 25 hallow body hold pressing hands on kick board, snorkle and deep, slow kick

4 X 25 uh2o (8-12 uh2o kicking playing with small and big kicks)

*all on own sendoff

Main Set

[4 X 100 @ 1:30-45] @ 9:00

[4 X 75 @ 1:15] @ 7:00

[4 X 50 @ 45] @ 5:00

[4 X 25 @ 30] @ 3:00

*hold best avg, all board kick

6 X [3 X 25 + 50 + 25 EZ] @ 40-60-90

25's are uh2o, 50 is swim going 15M both ways

*alt. Fins and no Fins by round.

Notes: after a good warmup, hold some good kicking efforts with the kick board to build that leg strength and kicking endurance. Then take it to the underwater skills and combining with the swimming.