Calvin College Summer Workouts

Monday, June 1, 2026

Summer Training Block

Warmup

9 X 150 @ own sendoff

3 Swim + 3 K-S-K + 3 Pull (stretch it out)

12-18 X 25's @ own sendoff

alt. sculling and drilling

Main Set

12 X [100 + 75 Kick] @ 1:20 Strong, Consistent, Steady effort

32 X 25 @ 30 (6FL-2FR-6BK-2FR-6BR-2FR-8IMO)

12 X 50 @ 60 alt. Kick/swim

Kick = strong; Swim = P200+2 w/ good form.

Notes: Monday's in the summer will feature some good 1 hour conditioning sets. Start with 30 minutes alternating swimming and kicking, finding a good rhythm, then use some short repeats to move through some strokes, then finish a good round of 50's that look good.

Thursday, May 28, 2026

Friday, May 29, 2026

Summer Training Block

Warmup

300 + 250 S-K-S-K-S + 300 Pull + 250 K-S-K-S-K + 300 Pull @ own sendoff

*stretch

12-18 X 25's sculling and drilling @ own sendoff

Friday 15

[3 X 100 @ 1:20] @ 5

[3 X 50 Kick @ 1:20] @ 5

3 X 100-125-150 @ 1:40 (add a 25 by round)

Notes: get loosened up for a short and sweet Friday Finisher. Get out to a great start with the first 3 100's, then cut it loose on the legs in the middle and then it's firework time as you go 100 to 125 to 150 to the finish line.

Thursday, May 28, 2026

Summer Training Block

*sorry for missing a couple this week, will be back in country next week!

Warmup

24 X 75 @ own Sendoff

6 loosen + 6 Kick (side-side FL-Board w/ V.B from MP to flags) + 6 IM pattern + 6 alt. 1st/last 25 FASTER

Main Set

18 X High Velocity Swims @ 1:30

6 as 1 shooter + wall to MP uh2o

6 wall to far flags with spin under flags

6 25's wall to wall with fins

D-Crew

3 X [125 + 100 + 75 + 50 + 2 X 25] @ 1:30

*As FAST as possible

Notes: hit your best skills at your highest speeds

Tuesday, May 26, 2026

Summer Training Block

Warmup

250 + 2 X 150 + 250 @ own Sendoff

Kick Middle 50's

12 X 25 @ own Sendoff

alt. single leg side kick + side FL + uh2o (8-10 kicks from wall)

Main Set

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

4 X 25 uh2o @ 45

[3 X 100 Kick @ 1:35] @ 6

[3 X 25 uh2o @ 30] @ 2

3 X 100 Kick @ 1:30] @ 6

[2 X 25 uh2o @ two breaths on wall] @ 2

4 X 25 @ 30

6 X 25 @ 40

8 X 25 @ 45

*all 25's are uh2o to 15M plus stroke of choice

Notes: work through some board kicking and transition into some good 25 repeats from the wall

Thursday, May 21, 2026

Spring Training Block

Warmup

2 X 200 + 3 X 100 K-S + 12 X 25 Variable Sprint @ own interval

12 X 25 turn progression @ own sendoff

#1 - wall kick + 45 degree plunge

#2 - 3 touch turn + 45 degree plunge

#3 - 3 touch turn + kick out to 3 touch breakout

#4 - MP dolphin dive to 3 touch finish

Main Set

18 High Velocity Swims @ 1:30

#1 - no wall start (under flags) to 3 touch flip to 3 touch flip

#2 - MP no wall start to 3 touch turn (on wall) to 3 touch flip (no wall)

#3 - 25 build to 3 touch turn (on wall) to 3 touch breakout

D-Crew version

3 X [3 X 50 + 75 + 2 X 100] @ 1:30

Notes: Hit your highest speeds today, main group is incorporating some some spinning with and without walls.

Tuesday, May 19, 2026

Spring Training Block

Warmup

250 S-K-S-K-S + 150 Kick + 250 S-K-S-K-S @ own sendoff

*Stretch

12 X 25 @ own Sendoff

Rotate Side FL - 8-10 uh2o from wall

Main Set

6 X 150 @ :15R (choose your interval)

*50 Board Kick Flutter + 50 FL on BK + 50 uh2o to side kick (15M)

6 X [3 X 25 @ 30] @ 2:00 uh2o

6 X 50 @ 1:30 uh2o to 15M both ways

Notes: get the legs working today!

Monday, May 18, 2026

Spring Training Block

Warmup

15 X 50 + 15 X 25 @ own sendoff

5 Stretch + 5 Scull-Drill + 5 E-F-F-E-F

Main Set

15 X 75 FR @ 1:00 smooth and steady

15 X 50 @ 1:00 E-F-E-E-F-F-E-E-F-F-F-E-E-E-F

15 X 25 @ 1:00 FAST!

Notes: get into your groove early on then get some F-E repeats and then crank it on all the 25's. Feel free to mix in strokes or kick on the 50's and 25's