Calvin College Summer Workouts

Wednesday, April 29, 2026

Thursday, April 30, 2026

Spring Training Block

Warmup

300 + 200 Kick + 12 X 25 long strokes and streamlines @ :15-30R Stretch

12 X 25 @ own sendoff

4 plunge for distance and stay horizontal all the way until surface touch

4 plunge-kick-plunge (add 2-3 kicks and return to plunge)

4 spirals (2-3 kicks on stomach, right side, back, left side, then plunge)

*play with body shape and position underwater

8 X 25 Variable Sprints @ 45

Main Set

18 high velocity swims @ 1:30

2 X's

3 Vert. Kick BLASTS for :10 hands in streamline

3 uh2o BLASTS from wall thru 15M (don't worry about breakout)

3 wall to far flags (good transition to swimming at 15M)

*2nd time through from dive on last 6

D-Crew

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

*50 is board kick

25 and 75 is FAST as possible

Notes: hit your highest speeds, work on some uh2o body shapes and positions during warmup.

Wednesday, April 29, 2026

Spring Training Block

Warmup

200 + 12 X 25 RIVO + 200 Kick @ :15-30R Stretch

8 X 25 @ 45 alt. FR/BK side-stack-send

8 X 25 @ 45 alt. BR/FL work on two hand connection to chin and to head.

Main Set

12 X 75 @ 1:10-20

4 alt. 1st/last 25 FL

4 alt. 1st/last 50 FL

4 FL

12 X 75 @ 1:10-20

4 50BK-25BR

4 25BK-50BR

4 50BR-25FR

12 X 75 @ 1:10-20

alt. FL-BK-BR; BK-BR-FR

*3rd 25 is always FAST!! Big BR and FR split!

Notes: Good stroke day, build the FL muscles to begin with and then rotate through with some fast last 25's to close things out.

Tuesday, April 28, 2026

Spring Training Block

Warmup

3 X 150 @ :30R Stretch

S; S-K-S; K-S-K

16 X 25 @ 45

4 Side FL (exaggerate)

4 Superman Kick - Deep Kick (hands on kickboard, hollow body hold)

4 uh2o - 8 big kicks for distance

4 uh2o to side kick at 15M D1-4

Main Set

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

[2 X 100 Board Kick @ 1:30] @ 5

100 Board Kick @ 4

*Best Avg.

25 uh2o @ 1:00

[2 X 25 uh2o @ 45] @ 2

[3 X 25 uh2o @ 30] @ 3

[4 X 25 uh2o @ 25] @ 4

[3 X 25 uh2o @ 30] @ 3

[2 X 25 uh2o @ 45] @ 2

25 uh2o

3 X 50 @ 1:30

*uh2o to 15M both ways

Notes: leg day

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.