Calvin College Summer Workouts

Wednesday, August 19, 2026

Summer Training Block

Warmup

5 X 300 @ own sendoff

#1 = every 3rd backstroke

#2 = every other 50 breastroke

#3 - IM Kick, FL and BK w/o Board, BR and FR w/ Board

#4 = IM K-D-S

#5 = done as 12 X 25 @ :10R as IM

Main Set

3 X [2 X 50 + 2 X 25 + 50] @ 45-25-1:40

3 X 200 BK-BR @ 3 Smooth

2 X [2 X 50 + 2 X 25 + 50] @ 45-25-1:40

2 X 200 BR-VR @ 3 Smooth

1 X [2 X 50 + 2 X 25 + 50] @ 45-25-1:40

200 EZ @ 5

1 X 200 Go For it!

The Broken Swim Pattern is as follows: 1st 50 is FL FAST, 2nd 50 is FL-BK, working high tempo on the backstroke, both 25's are BR, short rest, big pullouts, and last 50 is FR as fast or faster than 1st 50 FL

Notes: Good IM set that gives you some racing strategy involved that will keep you challenged. See if you can finish by putting it all together on the last 200.

Tuesday, August 18, 2026

Summer Training Block

Warmup

300 EZ + 3 X :30 vert. Kick + 4 X 25 uh2o kicking + 200 Board Kick + 3 X :30 vert. Kick + 4 X 25 uh2o kicking + 6 X 25 w/ uh2o's to 15M @ own sendoff

*use the vert. kick to loosen up the spine, think cat/cow stretch, go for 8+ uh2o kicks on the 25's with really good takeoff's the wall and streamline position.

Main Set

3 X [75 + 100 + 125 @ 1:30] @ 6 Board Kick

*hold best effort throughout. Start FAST with the 75 and then hold on to the speed as you increase the length of the repeat. Going under 1:30 for a 125 is challenging, but you got some extra time between rounds if you don't quiet make it.

4 X [3 X 25 + 50 + 2 X 25 + 75] @ 30-45-45-90

25's are all full 25's uh2o

50 and 75 are uh2o to MP-15M (same off all walls) for full swim

Notes: Two good sets to build your leg strength, underwaters, and streamline strength

Monday, August 17, 2026

Summer Training Block

Warmup

500 Kick every 5th

400 IM/Stroke every 4th

300 Kick every 5th

200 IM/Stroke every other

4 X 25 streamlines and longest strokes

@ all on own sendoff, stretch it out

Main Set

4 X [125 + 100 + 75] @ 1:30-1:20-1:10

*keep it steady, consistent (speed and stroke count)

8 X [75 + 50] @ 1:15

75's = Smooth FR; 50's = Step it up, nice push, odd = kick; even = swim

8 X 100 @ 1:30 Odd = Smooth FR; Even D1-4 to best swim of session

Notes: Mostly aerobic/general conditioning day with some though on holding stroke count and a few punchy 50's and a good Descend to close things out

Thursday, August 13, 2026

Summer Training Block

Warmup

12 X 50 + 12 X 25 + 12 X 50 @ own sendoff

4 stretch it out, 4 K-S or Kick, 4 variable sprint (F-E, E-F, E, F)

Main Set

18 X high velocity swims @ 1:30+

6 full 25's w/ FINs, 6 wall to far flags w/o fins, 6 dive to far flags from dive

D-Crew

3 X [50 + 75 + 2 X 25 + 75 + 50] @ 1:30

FAST!

Notes: BE FAST!

Wednesday, August 12, 2026

Summer Training Block

Warmup

2 X 300 every 3rd BK + 2 X 300 every other 50 BR + 3 X 100 IM @ own sendoff

*stretch out

Main Set

6 X [3 X 75 Last 25 FL + 2 X 75 Last 50 FL + 75 FL] @ 1:10-1:20-1:30

*do 2 FL, 2 BK, 2 BR with the above pattern

12 X [25 FAST IMO + 50 FR] @ 30-45

Notes: Good conditioning day using all the strokes!

Tuesday, August 11, 2026

Summer Training Block

Warmup

4 X's through:

100 Swim + 100 Board Kick + :30-60 vert. kick (hands on shoulders) + 2 X 25 uh2o kicking for distance @ own interval

Main Set

4 X [2 X 25 + 25 EZ + 3 X 25 + 25 EZ] @ 30-60-25-1:45

*25's are uh2o as FAST as possible

4 X [3 X 100 Kick Board Kick @ 1:40] @ 6

Desc. by round 1-4

Notes: Part I puts you underwater and in the streamline position, and then Part II allows you to finish with a good descend with the kick board.

Monday, August 10, 2026

Summer Training Block

Warmup

250 + 3 X 150 + 250 @ own sendoff

*kick middle 50 throughout

*stretch

18 X 25 @ own sendoff

alt. sculling and drills

Main Set

8 X [25 + 100 EZ] @ 30-1:30

6 X [2 X 25 + 100 EZ] @ 30-1:30

4 X [3 X 25 + 100 EZ] @ 30-1:30

Notes: I nice aerobic set designed to keep the quality at a high level and keep you moving through the recovery as well. Use the 25's to get some good short pushes with good walls, higher tempo's and decent speed. This isn't meant to be a pedal to the medal sprint set, rather, use the 25's to accumulate some good controlled efforts while the 100's are meant to give you a chance to keep it long, while keeping the rest on the shorter side. Feel free to put some kicking and strokes in the mix.