Calvin College Summer Workouts

Thursday, June 11, 2026

Summer Training Block

Warmup

4 X 250 @ :30R

STRETCH + K-S-K-S-K + Pull + K-S-K-S-K

12 X 25 @ own sendoff

4 variable sprints to rev it up

4 variable sprint kick to rev up legs

4 Flags to wall to 3 touches - rev it up through the turns

Main Set

18 X High Velocity Swims @ 1:30

6 build to MP + flip + 4-6 dolphin kicks + High Velocity to the Wall

*this is out to MP and back the direction you came from

6 Flags to wall to MP (3+ touches) (through turn)

6 Dive to Far Flags

D-Crew

3 X [100 + 75 + 150 + 75 + 100] @ 1:30-1:30-3:00-1:30-1:30

*Hold Best Avg.

Notes: Hit your highest speeds for your shortest events!

Wednesday, June 10, 2026

Summer Training Block

Warmup

150 + 2 X 75 + 6 X 25 @ own sendoff

*stretch

Paddles + snorkle w/ buoy or fins

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :15R

*slow and quiet, lowest stroke count

Main Set

12 X 75 @ 1:15 alt. 1st/last 50 BK

12 X 25 FL @ 35

12 X 75 @ 1:15 alt. 1st/last 50 BR

12 X 25 FL @ 30

12 X 75 @ 1:15 Odd - BK-BR-FR; Even alt. BK and BR

12 X 25 FL @ 25

5:00 Rest

200 IM putting it all together, execute a uh2o strategy, tempo, and race strategy

Notes: Using all the muscle groups today as we hit all the strokes and build some stroke endurance. Challenge yourself to put together a well swum 200 IM to finish it out!

Tuesday, June 9, 2026

Tuesday, July 9, 2026

Summer Training Block

Warmup

100 + 3 X 50 IMO-FR + 200 Kick + 3 X 50 IMO-FR + 100 @ own sendoff

*stretch

6 X 25 @ own sendoff side fly (loosen spine, exaggerate kick)

6 X :30 vert. Kick @ :30R (use both sides of legs)

6 X 25 Build to Vert. Board from MP to flags @ own sendoff

6 X 25 paddle and snorkle hallow body hold kick @ own sendoff

Main Set

400 IM Kick @ 8:00

FL - on side; BK - on Back; BR - w/ board; FR - w/ board

6 X 25 uh2o @ 50

[5 X 100 Kick @ 1:30-45] @ 9

6 X 25 uh2o @ 40

3 X 100 Kick @ 3:00

3 X [2 X 25 @ 3 breaths at wall] @ 1:30

3:00 of EZ kicking and Swimming

100 swum going MP to 15M off every wall

Notes: Legs and uh2o work!

Monday, June 8, 2026

Summer Training Block

Warmup

150 + 250 K-S-K-S-K + 350 Pull + 250 K-S-K-S-K + 150 @ own sendoff

*Stretch

18-24 X 25 @ own sendoff

mix sculling and drills of all sculling positions and stroke drills

Main Set

3 X [75 + 50 + 75 + 50 + 75] @ 60-60-70-80-90

FR - Hold good pace, with stroke count and uh2o kicks from wall

*Don't go any Faster than you can hold stroke count throughout

2 X 125 + 100 Kick + 2 X 125 + 100 Kick + 2 X 125 + 100 Kick @ 1:30-2:00-1:30-2:00-1:30-2

*best pair on the 125's and Descend the 100's Kick 1-3

3 X's [5 X 50 + :40 Rest + 4 X 50 + 1:00 Rest + 3 X 50 + :30 Rest] @ 40-45-50

*hold best avg., may mix in stroke or IM pattern

Notes: Great Challenge today! Be specific, total set is about an hour. Start with holding your stroke count, there is some rest built in there to do that, then double up on some 125's while working some legs into the mix (D1-3!!), then finish with some groups of 50's with some space in between to keep the short repeats high quality.

Friday, June 5, 2026

Summer Training Block

Warmup

2000 Minimum warmup on the house

*any way you want to do it, stretch it out, work on some skills, and build up the HR to be ready for the Friday Fifteen

Friday Fifteen

12 X 50 @ 45 (2 EZ, 1 FAST)

6 X 50 @ 60 (1 EZ, 2 FAST)

*what can you hold on the FAST 50's? Go for it!

Notes: Pretty doable way to finish the work week with a BANG! Get after those fast 50's!!!

Wednesday, June 3, 2026

Thursday, June 4, 2026

Summer Training Block

Warmup

24 X 50 @ ?

6 loosen, 6 K-S, 6 IMO-FR, 6 Strong first 6-8 touches off 1st 25

Main Set

18 X High Velocity Swims @ 1:30

6 Kick from flags to far wall (no wall start), use board or paddles and snorkle

6 wall to far flags

6 full 25's w/ fins and paddles

D-Crew

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

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

Notes: A popular day, hit your highest speeds, D-Crew gets some short repeats to set yourselves up for some good 50's and 75's.

Wednesday, June 3, 2026

Summer Training Block

Warmup

250 Loosen, middle 50 Kick

4 X 125 + 6 X 75 + 8 X 25 @ own sendoff

*Pull w/ fins - slow/quiet, good connections

16 X 25 4IMO @ own Sendoff

#1 - scull, #2-3 - drills, #4 - Swim

Main Set

3 X [3 X 100 IM @ 1:20] @ 5

*Descend by round 1-3, last round avg. is fastest avg.

2 X 200 IM @ 4:00

16 X 25 @ 30

2 X 200 IM @ 4:00

3 X [3 X 100 @ 1:20] @ 5

Rd. 1 = FL-BK-BR by 100; Rd. 2 = FL-BK by 50; Rd. 3 = BR-FR

*hold best avg./effort

Notes: great IM set to work through all the strokes and use all the muscles today. The set starts and ends with some rounds of 3 X 100's, in the middle there are some 200IM's on a generous interval for quality control mixed with some short repeats, again for quality control. This workout will up your fitness for sure!