Calvin College Summer Workouts: 2026

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.

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.

Tuesday, April 21, 2026

Spring Training Block

Warmup

150 + 8 X 50 K/S-S/K + 150 @ :30R-60-:30R Stretch and Loosen

12 X 25 @ 40

#1 - single side kick; #2 - side FL; #3 - 6 big uh2o kicks; #4 - superman surface build OR uh2o slow to fast

Main Set

8 X 25/50 @ 1:30

25's = uh2o for FL-BK-BR FAST

50's = superman kick with snorkel FAST

*choose which applies to your events

4 X [100 + 75] @ 1:30 all Board Kick, Best Avg.

8 X 50 @ 1:30

*uh2o to 15M both ways

*D-Crew do 75's maintaining best kick count and breathing technique of ALL walls

Notes: leg day, start with some short, FAST stingers, then hit it strong in the middle with a good best avg. short rest progression and finish adding the arms and stroke to the equation.

Monday, April 20, 2026

Spring Training Block

Warmup

3 X 300 @ :30R Stretch

#1 - Swim-Kick-Swim; #2 - Pull; #3 - K-S by 50

12 X 25 @ 40

Rotate through sculling positions

Main Set

3 X [150 + 2 X 75] + 150 @ 2-1:10-3 Fins, Paddles, and Snorks

*Slow and Quiet, extra 150 at the end with some extra time to transition

8 X 100 @ 1:30 Odd - K/S; Even - IM stronger effort

EXTRA 1:00

2 X 75 + 2 X 50 + 2 X 25 + 100 @ 1:30 FAST

Notes: start slow, quiet, and pretty, then build through the middle 100's and finish with some FAST repeats!

Thursday, April 16, 2026

Friday, April 17, 2026

Spring Training Block

Warmup

400 + 300 Pull + 200 Kick + 100 IM @ :30R Stretch

3 X [3 X 50 D1-3 @ 50] @ 4:00

Rd. 1 = FR; Rd. 2 = Kick; Rd. 3 = stroke

Friday Fifteen

20 X 50 @ 45

Desc. 1-4 in groups of 5 (1st 4 are slowest, last 4 are the fastest)

6 X 100 @ 2:30 D1-6

*how linear can you make it drop :01 per 100

Notes: The challenge is how well can you descend. Take the 50's down in groups of 4 so that the last 4 are the fastest, or do some longer repeats and take a little more rest to get it right. Do it right the first time and go into the weekend feeling happy about yourself!

Thursday, April 16, 2026

Spring Training Block

Warmup

3 X 150 middle 50 Kick @ :30R Stretch

12 X 25 @ ?

#1 = Body Position (hollow body hold) Kick; #2 = drill; #3 = 3-6 big touches

3 X 50 @ 1:30 P200+4,+3,+2 checking speeds w/ big touches

Main Set

18 High Velocity Swims @ 1:30

Rotate through (3 X's):

1 X Dive to far flags

1 X KICK BLAST to far flags (uh2o or surface)

2 X Flags to far wall w/ D.D to uh2o start (no wall start)

2 X full 25 w/ fins from push

D-Crew Version

3 X [125 FAST + 100 EZ + 100 FAST + 100 EZ + 75 FAST + 100 EZ] @ 1:30

Notes: Set yourself up for hitting some good speeds today. Rotate through the progression 3 times as you carry speed from dive, walls, and no walls. D-Crew gets some FAST 125-100-75's w/ some active recovery.

Wednesday, April 15, 2026

Spring Training Block

Warmup

3 X 200 FRIM @ :30R Stretch

4 X [2 X 25 + 3 X 25] @ 30-40

2 X 25's Kick + 3 X 25 Drill-Drill-Build (do IMO by round)

Main Set

12 X 25 FL @ 30 (use fins if needed)

12 X 75 @ 1:10 (alt. 50BK-25FR; 25FR-50BBR)

12 X 75 @ 1:10 (alt. FL-BK-BR; BK-BR-FR)

1:00 Rest

3 X 100 FL @ 2:00

Notes: strong, steady, conditioning day using all the strokes.

Tuesday, April 14, 2026

Spring Training Block

Warmup

150 + 250 K-S-K-S-K + 6 X 25 alt. side FL; uh2o DPK @ :30R Stretch

*use the 25's to loosen up the spine with some big dynamic kicks

12 X 25 @ 40 Kicking Progression

#1 - single leg side kick; #2 - uh2o to MP + side FL; #3 - Strong V.B to MP

Main Set

3 X 500 @ ? :30R

75 Board Kick + 50 no board going MP or beyond uh2o finishing with kick on side or back

*keep it steady and strong throughout

*D-Crew = 500 FR + 400IM + 500 FR + 400IM @ :30R 2nd 2 FASTER

*use board, IM's BK no board

4 X 25 uh2o @ 45

[3 X 25 uh2o @ 40] @ 3

2 X [2 X 25 uh2o @ 30] @ 2

*D-Crew can skip the uh2o's

8 X 50 @ 1:30

*FL/BK = uh2o to 15M BOTH WAYS

BR = 25 FR + flip turn + 1-2 stroke 25 BR

FR = best avg. w/ snorkle and paddles

D-Crew = same as FR or 75's Desc. in 2's 1-4

Notes: Leg Day! the 500's are meant to get some steady aerobic endurance, then get some good uh2o repeats and 50 repeats.

Sunday, April 12, 2026

Monday, April 13, 2026

Spring Training Block

Warmup

4 X 75 + 4 X 125 Middle 25 Kick + 4 X 75 Pull @ :15R Stretch

18 X 25 @ 45

6 sculling pattern; 6 single pull drills; 6 double pull drills

Main Set

8 X 125 Pull @ 2:00 slow and quiet

4 X [75 Kick + 3 X 25 Stroke @ 1:45-35] Strong Consistent Effort

75 + 50 + 75 + 100 + 75 + 50 + 75 @ 1:30 BEST Effort, choice of stroke

Notes: Build into the set today, after warmup, start with a slow, quiet pull, then pick it up as you rotate back and forth with the legs and the strokes, and then finish the last 12 minutes with your best repeats.

Friday, April 10, 2026

Spring Training Block

Warmup

200 + 100 Kick + 8 X 25 Reverse IMO @ own sendoff STRETCH

12 X 75 @ 1:20? Pull (scull 1st 25, rotate through positions)

12 X 25 @ 40-45 8 favorite drills/progressions, 4 variable sprint

FRIDAY FIFTEEN

3 X 200 @ 5:00 D1-3 how low can you go?

OR
3 X [4 X 25 @ 20-25] @ 5:00 How FAST can you hold?

5 X [150 + 75] @ 2-1 PICK One to be FAST, the other to be smooth active recovery, what can you hold

Notes: Finish Friday with a bang! pick one, do it well and finish the week with an exclamation point!!!!

Thursday, April 9, 2026

Spring Training Block

Warmup

24 X 50 @ 50-1:00

6 Stretch, 6 K-S;S-K, 6 IMO-FR, 6 2 Fast to far flags, 2 Fast 3in-out of wall, 2 Build last 25

Main Set

18 High Velocity Swims @ 1:10-30

6 Full 25's w/ FINS

6 :10 second BLAST board kick

6 Flags to far wall

D-Crew Version

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

Notes: hit your highest speeds Today

Wednesday, April 8, 2026

Spring Training Block

Warmup

250 FR + 250 BK-BR-BK-BR-BK + 250 FR-FL-FR-FL-FR @ :30R stretch

12 X 25 @ 45 Reverse IMO Kick-Drill-Swim

Main Set

5 X 200 FRIM @ 2:45-3

8 X 75 BK @ 1:15

12 X 50 BR @ 50

20 X 25 @ 30

Odd - FL; Even uh2o to side FL at 15M

Notes: Use all the strokes to improve and maintain aerobic conditioning. Strong, consistent effort should be maintained throughout.

Tuesday, April 7, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

12 X 25 @ 40 rotate scull-drill-swim

12 X 25 @ 40

E-F-E-F-F-E-E-F-F-E-F-E

Main Set

4 X [3 X 25 Board Kick + 50 EZ] @ 30-90

4 X [125 + 50 EZ] @ 90 (or 100 stroke)

4 X [2 X 25 uh2o + 50 EZ] @ 30-2:00

Notes: Fast-EZ, threshold kind of day, equal work to rest ratio, with a little extra rest when you get to the uh2o's. Get some good repeats in today.

Monday, April 6, 2026

Spring Training Block

Warmup

150 + 250 K-S-K-S-K + 150 @ :30R Stretch

500 + 300 + 500 @ :30R Pull, w/ sculling every 5th-3rd-5th 25

Main Set

4 X [150 + 2 X 100 + 3 X 50] @ 1:45-1:30-1:15

150 = FR, make it as EZ as possible

100's = Kick 1st 50

50's = choice of stroke, same stroke per round, D1-3

Finish

300 Kick + 300 Pull (scull every 5th) + 12 X 25 @ 30 holding same stroke count

Notes: overall some general conditioning with some Descending efforts during the main set that will raise the HR a little. Start the week feeling good about your conditioning.

Thursday, April 2, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

4 X 125 Indy IM's w/ middle 25 Kick @ :30R

Fl-BK-BR-FR-FL, BK-BR-FR-FL-BK,.... etc......

Main Set

8 X 125 middle 25 BR @ 2? w/ fins & Paddles

6 X 150 FL-BK-BR; BK-BR-FR @ 2:15

4 X [3 X 25 IMO + 100 IM @ 30-1:30]

Notes: simple IM conditioning set, work all the muscles by swimming all the strokes, keep the effort steady and strong

HAVE a GREAT Good Friday and Easter!

Tuesday, March 31, 2026

Wednesday, March 31, 2026

Spring Training Block

Warmup

2 X 75 + 2 X 125 middle 25 Kick + 2 X 75 @ :30R Stretch

2 X's:

6 X 25 @ 50 Best Streamlines and Biggest Strokes

4 X 25 @ 45 Variable Sprints

Main Set

18 High Velocity Swims @ 1:10+

6 Flags to Far wall (dolphin dive, no wall start)

6 3 touch turn + 15M uh2o to 3 touch finish

4 X full 25 w/ FINS & Paddles

Extra 2:00

1 X 50

D-Crew Version

3 X [50+75 + 2 X 50 + 75 + 25] @ 1:10

*P200 or under

Notes: Be FAST today! practice your skills at your highest speeds and tempo's.

Monday, March 30, 2026

Tuesday, March 31, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

4 X 125 Indy IM @ :30R middle 25 Kick

*FL-BK-BR-FR-FL, BK-BR-FR-FL-BK, BR-FR-FL-BK-BR, FR-FL-BK-BR-FR

9 X 50 @ 50

E-F-E-F-E-F-E-F-E

F = D1-4

Main Set

3 X [3 X 50 + 25 EZ @ 40-2] FREE

3 X [150 Kick + 50 EZ @ 2] Kick

3 X [50 + 3 X 25 + 25 EZ @ 50-25-1:55] Stroke

Notes: Threshold Day, using 2 minutes on/2 minutes off pattern. You get three rounds free, 3 rounds kick and 3 rounds stroke, hold best avg., get uncomfortable.

Sunday, March 29, 2026

Monday, March 30, 2026

Spring Training Block

Warmup

3 X 250 @ 30R

Stretch, K-S-K-S-K, Pull

12 X 25 @ 45

Odd - Sculling; Even - favorite strokes/drills

Main Set

10 X 150 @ 2:00

3 X [2 X 100 + 2 X 25] @ 1:40-50

100's = board Kick; 25's = uh2o to side kick at 15M

20 X 25 @ 30

3 FL-2 FR

Notes: 45 minutes of aerobic endurance, start with some steady 150's, then transition into some kicking as you combine some board kicking with some uh2o/side kicking, and then finish it off with some 25's using FLY to build some strength and keep HR up to finish strong. The over all pattern is 20 minutes of 150's, 15 minutes of kicking and 10 minutes of FL-FR.

Friday, March 27, 2026

Spring Training Block

Warmup

2 X 225 + 2 X 125 + 2 X 75 @ :30R w/ Fins & Paddles & Snorkles

Stretch

18 X 25 @ 40-45

6 sculling Patterns + 6 drills and skills + 6 F-E-F-F-E-F

Main Set

Friday Fifteen

5 X 50 @ 3:00

10 X 100 @ 1:30

Notes: Friday's are for some exclamation points. Finish the week the right way and rip some fast 50's or hold a best avg. that you want to brag about going into the weekend.

Wednesday, March 25, 2026

Thursday, March 25, 2026

Spring Training Block

Warmup

6 X 75 stretch + 3 X 100 IM Kick + 12 X 25 RIMO @ 1:20-2:20-40

Main Set

12 X 50 Fl-BK @ 50

300 EZ @ 5

8 X 75 BK-BR-FR @ 1:15

300 EZ @ 5

6 X 100 IM @ 1.40

300 kick IM

Notes: IM pattern for today. IM is great way to build endurance. Effort is good solid hard work for 10 minutes, with a 5 minute active recovery, finish with a strong IM kick, IM kick is where FL-BK is without board, BR-FR is with board

Tuesday, March 24, 2026

Wednesday, March 25, 2026

Spring Training Block

Warmup

18 X 50 @ 50-60

6 Stretch, 6 K-S;S-K, 3 IMO-FR, 3 FAST 1st to far flags on 1st 25

Main Set

18 High Velocity Swims @ 1:15+

6 Wall to Far Flags

6 Flags to Far Wall

6 Dive 25 w/ Fins

D-Crew Option

12 X 50 @ 2:00 Best Avg.

6 X 150 @ :15R swim out

Odd - 1st 3 S-K-S; Last 3 Pull

Notes: Get up to your highest speeds, and then swim it out!

Monday, March 23, 2026

Tuesday, March 24, 2026

Spring Training Block

Warmup

2 X 150 + 3 X 100 kick D1-3 + 12 X 25 F-E-F-F-E-E X’s 2

@ 2:30-2:20-40

Main Set

4 X’s through:

3 X 25 + 25 EZ @ 20-60

60 sec vert kick + 60 rest

75 + 25 EZ @ 60

3 X 25 + 25 EZ @ 20-60(1st 25 uh2o)

300 stretch @ 5

Notes: threshold set where we are working at 60 on, 60 off, where the on is high intensity, you also get 5 minutes of easy swimming between rounds, important to keep it moving during that stretch, main set is a total of 36 minutes, for vert kicking keep hands on shoulders and maintain high tempo with good knee bend and body position

Sunday, March 22, 2026

Monday, March 22, 2026

Spring Training Block - Aerobic Endurance

Warmup

3 X 250 @ :30R Stretch

Swim, K-S-K-S-K, Pull

18 X 25 @ :10R

2 X's: 3 scull, 3 superman-side-kick, 3 Sin wave to chin

Main Set

2 X [3 X 100 + 3 X 75 + 25 FAST] @ 1:20-60-30

9 X 100 Board Kick @ 1:40 (or 12 X 75 @ 1:15)

18 X 50 @ 50 IM Pattern

3 X's: FL-FR; BK-FR; BR-FR; BR; BK; FL

Notes: Building the aerobic system from the ground up today. Effort should be steady, consistent, with short rest. Main set is 45 minutes broken up into 15 minutes of FR, 15 minutes of old fashion board kick, and 15 minutes of IM work which is good for aerobic building. Keep it steady for the entire 45 minutes to get the best results. There are a couple 25's FAST and some butterfly which will keep you honest as they push the HR a touch.