Calvin College Summer Workouts

Monday, April 27, 2026

Spring Training Block

Warmup

150 S-K-S + 250 K-K-S-K-K + 150 S-K-S @ :30R Stretch

3 X 300 Pull (25Skull+50Swim) @ :30R

8 X 25 @ 45 favorite drills and skills

*shake the rust off from the weekend

Main Set

3 X [125 + 100 + 75 + 50] @ 1:30-20-10-1:00

*focus on keeping it long, low stroke count

2 X [100 + 75 + 50 + 25] @ 1:30-20-10-1:00

D1-4 by repeat (100 is Fast,.....25 is FASTEST)

1 X [25 + 50 + 75 + 100] @ 1:30

FAST!!!!

Notes: Shake the rust off from the weekend during the warmup, then start the main set very much in control, then start picking up the effort and tempo in the middle and finish with 4 repeats that get a little longer each time.

Friday, April 24, 2026

Spring Training Block

Warmup

100 + 150 Middle 50 kick + 100 IM + 150 middle 50 kick + 4 X 25 variable sprint @ own sendoff

12 X 25 @ 45 Odd - sculling positions; Even - drills/connections

Friday Fifteen

5 X [50 + 75 + 2 X 25] @ 60-60-30

*Best Avg./Effort - Finish with 15 minutes of great repeats!

D-Crew can get in on this one as well

Thursday, April 23, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

6 X 50 K/S-S/K @ 55 Stretch

3 X 100 FRIM, FRIM, IM @ 1:40

10 X 25 @ 45

E-F-E-F-F-E-E-F-E-F

Main Set

18 High Velocity Swims @ 1:30

6 :05 wall kick BLASTS + uh2o BLAST past MP

6 Flags to Far wall using D.D. start

6 full 25's 2 w/ Fins, 2 w/o Fins, 2 w/ Fins

D-Crew

9 X [125 + 25] @ 1:30

*125 as easy as you can make sendoff, 25 is BLAST

Notes: hit your top end speeds through some skills or in ways that make sense to your events.

Wednesday, April 22, 2026

Spring Training Block

Warmup

400 FRIM + 200IM Kick + 16 X 25 4IMO @ :10-30R stretch

Main Set

24 X 25 FL @ 30

12 X 50 BK @ 55 uh2o to 15M both ways

6 X 100 BR @ 1:40 hold stroke count

3 X 200 IM @ 3 D1-3

Notes: good conditioning set, work all the strokes and all the muscles. Get some good overload on the FL-BK-BR muscles and then, Descend to a nice IM on the last repeat.

Tuesday, April 21, 2026

Spring Training Block

Warmup

150 + 8 X 50 K/S-S/K + 150 @ :30R-60-:30R Stretch and Loosen

12 X 25 @ 40

#1 - single side kick; #2 - side FL; #3 - 6 big uh2o kicks; #4 - superman surface build OR uh2o slow to fast

Main Set

8 X 25/50 @ 1:30

25's = uh2o for FL-BK-BR FAST

50's = superman kick with snorkel FAST

*choose which applies to your events

4 X [100 + 75] @ 1:30 all Board Kick, Best Avg.

8 X 50 @ 1:30

*uh2o to 15M both ways

*D-Crew do 75's maintaining best kick count and breathing technique of ALL walls

Notes: leg day, start with some short, FAST stingers, then hit it strong in the middle with a good best avg. short rest progression and finish adding the arms and stroke to the equation.

Monday, April 20, 2026

Spring Training Block

Warmup

3 X 300 @ :30R Stretch

#1 - Swim-Kick-Swim; #2 - Pull; #3 - K-S by 50

12 X 25 @ 40

Rotate through sculling positions

Main Set

3 X [150 + 2 X 75] + 150 @ 2-1:10-3 Fins, Paddles, and Snorks

*Slow and Quiet, extra 150 at the end with some extra time to transition

8 X 100 @ 1:30 Odd - K/S; Even - IM stronger effort

EXTRA 1:00

2 X 75 + 2 X 50 + 2 X 25 + 100 @ 1:30 FAST

Notes: start slow, quiet, and pretty, then build through the middle 100's and finish with some FAST repeats!

Thursday, April 16, 2026

Friday, April 17, 2026

Spring Training Block

Warmup

400 + 300 Pull + 200 Kick + 100 IM @ :30R Stretch

3 X [3 X 50 D1-3 @ 50] @ 4:00

Rd. 1 = FR; Rd. 2 = Kick; Rd. 3 = stroke

Friday Fifteen

20 X 50 @ 45

Desc. 1-4 in groups of 5 (1st 4 are slowest, last 4 are the fastest)

6 X 100 @ 2:30 D1-6

*how linear can you make it drop :01 per 100

Notes: The challenge is how well can you descend. Take the 50's down in groups of 4 so that the last 4 are the fastest, or do some longer repeats and take a little more rest to get it right. Do it right the first time and go into the weekend feeling happy about yourself!