Calvin College Summer Workouts

Friday, May 8, 2026

Spring Training Block

Warmup

3 X 500 @ own sendoff

#1 - kick every 5th 25

#2 - Side FL + 6 uh2o kicks from wall + double arm back + 50 FR (4 X's)

#3 - Pull - scull every 5th 25

12 X 25 @ 30 Rev it up on #3-6-9-12

Friday Fifteen

100 + 125 + 150 @ 5:00

*Can you keep the 1st 100 the same time? and extend the speed/pace?

D-Crew

300 + 350 + 400 @ 5:00

*Can you keep the 1st 300 the same time? and extend the speed/pace?

Notes: Friday's are for a little challenge, have a strategy, and finish the week well.

Thursday, May 7, 2026

Spring Training Block

Warmup

4 X [3 X 75 + 3 X 25] @ 1:20-40

Rd. 1 = stretch

Rd. 2 = K-S and uh2o kicking

Rd. 3 = scull-drill-swim and F-E-F

Rd. 4 = D1-3 and E-F-E

Main Set

18 High Velocity Swims @ 1:30

3 X's:

2 X :10 Board Kick BLAST

2 X flags to far wall (no wall start plus big finish)

2 X wall to far flags (uh2o to 15M plus 3 touch)

D-Crew

2 X 50 + 2 X 25 + 2 X 75 + 2 X 25 + 2 X 100 + 2 X 25 + 2 X 75 + 2 X 25 + 2 X 50

@ 1:30 FAST!!!

Notes: hit your highest speeds today!

Wednesday, May 6, 2026

Spring Training Block

Warmup

150 + 6 X 25 RIMO (no FR) + 150 Kick + 6 X 25 IMO (no FR) + 150 @ own sendoff

*stretch

12 X 25 @ own sendoff

Odd - sculling sequence; Even - stroke sequences

Main Set

15 X 50 BK-BR @ 50

20 X 25 @ 30 every 4th FL

15 X 50 @ 50 Odd BK; Even BR

20 X 25 @ 30 every other FL

15 X 50 @ 50 3 BK; 3 BR

20 X 25 @ 30 2 FR; 3 FL

Notes: Get stretched out and then work through all the strokes and keep the rest shorter. Effort should be steady from start to finish, with the FLY keeping you honest.

Tuesday, May 5, 2026

Spring Training Block

Warmup

3 X 50 + 4 X 50 K-S;S-K + 4 X 25 side FL + 4 X 50 K-S;S-K + 3 X 50 @ own sendoff

*stretch, think cat-cow stretch on side fly (open up the spine)

6 X [3 shooters from bottom + 1 wall to 3 touches at 15M] @ 1:00R

*go vertical, and then take it horizontal

Main Set

6 X [2 X 25 uh2o @ 20-30] @ 2:00

*be FAST, back to back uh2o

6 X [2 X 75 @ 1:15] @ 3:00

*board Kick

*two of a kind, fastest pair of 75's you can hold

3 X 50 @ 90 FAST uh2o to 15M both ways

Notes: solid leg day, work on some really good uh2o repeats, then hammer out some back to back 75's with a good old fashion kick board, and then finish with some 50's going 15M both ways.

Sunday, May 3, 2026

Monday, May 3, 2026

Spring Training Block

Warmup

250 + 3 X 150 S-K-S + 5 X 50 @ own sendoff (stretch)

8 X 25 sculling progression

8 X 25 kicking alt. single leg side kick and side fly

8 X 25 3 touch turns working on taking them out to 15M

*all on own sendoff, take your time

Main Set

8 X 125 Pull @ 1:45 Start slow, long and pretty

2 X 100 Board Kick + 2 X 100 Swim + 2 X [2 X 25 uh2o @ 45] + 2 X 100 Swim + 2 X 100 Board Kick

@1:30

2:00 Extra Rest

[50 + 75 + 25 + 25 + 75 + 50] @ 1:30 FAST

Notes: Take your time stretching it out and working on some sculling, kicking and turn skills to get the momentum going on a Monday. The main set starts with some, slow quiet swimming, then get into some good strong swims in the "middle" row of the set with the kick/swim pattern and then give yourself an extra 2 minutes so that you can get 6 really good repeats to close things out.

Friday, May 1, 2026

Spring Training Block

Warmup

4 X 75 stretch + 4 X 125 Indy IM (middle 25 Kick) + 4 X Kick 1st/last 50 @ own sendoff

12 X 25 @ 45 1st 8 scull-drill, last 4 variable Spring

Friday Fifteen

4 X 75 D1-4 + 10 X 25 FAST + 4 X 75 E-F-E-F @ 1:15-30-1:15

*25's = max speed and hold stroke count and kick count

Notes: After warmup, Start with a nice tight descend with the first group of 75's, then dig in and throw down some great short repeats, then finish with a couple exclamation points with the last 2 75's. give it a go, end the week with some great swimming.

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.