Calvin College Summer Workouts

Tuesday, May 12, 2026

Spring Training Block

Warmup

600 Kick every 3rd 50 Stretch it out

12 X 25 alt. Single leg side kick; side FL, and 8-10 uh2o kicks on own sendoff

Main Set

10 X 100 Board Kick @ 1:45-2:00

*3-6-9 FAST, others keep moving

10 X 25 uh2o @ own sendoff

3 no fins, 4 FINS, 3 no fins

*All FAST

D-Crew

instead of 25's

12 X 75 K-S @ 1:10 alt. 1st/last 50 Kick,

*25 swim is w/ BIG 6 beat overkick, big tall strokes

Notes: good leg day, pretty simple equation to solve

Sunday, May 10, 2026

Monday, May 11, 2026

Summer Training

Warmup

4 X [3 X 75 + 3 X 25] @ own sendoff

*stretch it out, use the 25's to polish off your streamlines and longest strokes

2 X [2 X 100 Board Kick + 4 X 25 uh2o] @ own sendoff

*get some blood flowing in those leg muscles

12 X 25 @ own sendoff

*alt. scull-drill

Main Set

4 X [5 X 50 @ 40] @ 4

3 X [3 X 75 @ 60] @ 4

2 X [2 X 125 @ 1:30] @ 4

4 X 100 @ 2:00

Notes: Nice set to work on your ez speed, strategy and control. The goal is to execute some 5 of a kinds on the 50's, 3 of a kind on the 75's, 2 of a kinds on the 125's and 4 of a kind on the 100's. That means all the same time, for example, 5 26's on the 50's..... You get rewarded with a little extra rest between each round. Great challenge for all training groups to get the week rolling.

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.