Calvin College Summer Workouts: May 2026

Thursday, May 28, 2026

Friday, May 29, 2026

Summer Training Block

Warmup

300 + 250 S-K-S-K-S + 300 Pull + 250 K-S-K-S-K + 300 Pull @ own sendoff

*stretch

12-18 X 25's sculling and drilling @ own sendoff

Friday 15

[3 X 100 @ 1:20] @ 5

[3 X 50 Kick @ 1:20] @ 5

3 X 100-125-150 @ 1:40 (add a 25 by round)

Notes: get loosened up for a short and sweet Friday Finisher. Get out to a great start with the first 3 100's, then cut it loose on the legs in the middle and then it's firework time as you go 100 to 125 to 150 to the finish line.

Thursday, May 28, 2026

Summer Training Block

*sorry for missing a couple this week, will be back in country next week!

Warmup

24 X 75 @ own Sendoff

6 loosen + 6 Kick (side-side FL-Board w/ V.B from MP to flags) + 6 IM pattern + 6 alt. 1st/last 25 FASTER

Main Set

18 X High Velocity Swims @ 1:30

6 as 1 shooter + wall to MP uh2o

6 wall to far flags with spin under flags

6 25's wall to wall with fins

D-Crew

3 X [125 + 100 + 75 + 50 + 2 X 25] @ 1:30

*As FAST as possible

Notes: hit your best skills at your highest speeds

Tuesday, May 26, 2026

Summer Training Block

Warmup

250 + 2 X 150 + 250 @ own Sendoff

Kick Middle 50's

12 X 25 @ own Sendoff

alt. single leg side kick + side FL + uh2o (8-10 kicks from wall)

Main Set

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

4 X 25 uh2o @ 45

[3 X 100 Kick @ 1:35] @ 6

[3 X 25 uh2o @ 30] @ 2

3 X 100 Kick @ 1:30] @ 6

[2 X 25 uh2o @ two breaths on wall] @ 2

4 X 25 @ 30

6 X 25 @ 40

8 X 25 @ 45

*all 25's are uh2o to 15M plus stroke of choice

Notes: work through some board kicking and transition into some good 25 repeats from the wall

Thursday, May 21, 2026

Spring Training Block

Warmup

2 X 200 + 3 X 100 K-S + 12 X 25 Variable Sprint @ own interval

12 X 25 turn progression @ own sendoff

#1 - wall kick + 45 degree plunge

#2 - 3 touch turn + 45 degree plunge

#3 - 3 touch turn + kick out to 3 touch breakout

#4 - MP dolphin dive to 3 touch finish

Main Set

18 High Velocity Swims @ 1:30

#1 - no wall start (under flags) to 3 touch flip to 3 touch flip

#2 - MP no wall start to 3 touch turn (on wall) to 3 touch flip (no wall)

#3 - 25 build to 3 touch turn (on wall) to 3 touch breakout

D-Crew version

3 X [3 X 50 + 75 + 2 X 100] @ 1:30

Notes: Hit your highest speeds today, main group is incorporating some some spinning with and without walls.

Tuesday, May 19, 2026

Spring Training Block

Warmup

250 S-K-S-K-S + 150 Kick + 250 S-K-S-K-S @ own sendoff

*Stretch

12 X 25 @ own Sendoff

Rotate Side FL - 8-10 uh2o from wall

Main Set

6 X 150 @ :15R (choose your interval)

*50 Board Kick Flutter + 50 FL on BK + 50 uh2o to side kick (15M)

6 X [3 X 25 @ 30] @ 2:00 uh2o

6 X 50 @ 1:30 uh2o to 15M both ways

Notes: get the legs working today!

Monday, May 18, 2026

Spring Training Block

Warmup

15 X 50 + 15 X 25 @ own sendoff

5 Stretch + 5 Scull-Drill + 5 E-F-F-E-F

Main Set

15 X 75 FR @ 1:00 smooth and steady

15 X 50 @ 1:00 E-F-E-E-F-F-E-E-F-F-F-E-E-E-F

15 X 25 @ 1:00 FAST!

Notes: get into your groove early on then get some F-E repeats and then crank it on all the 25's. Feel free to mix in strokes or kick on the 50's and 25's

Friday, May 15, 2026

Spring Training Block

Warmup

100 + 200 K-S + 300 Pull + 200 K-S + 100 @ own sendoff

*stretch

18 X 25 @ own sendoff

6 sculling progression + 6 favorite drills + 6 great streamlines and 6 big touches

Friday Fifteen

10 X 100 @ 1:30

4 @ 80%, 3 @ 90%, 2 @ 95%, 1 @ 100%

*how low can you go! and how good can you make your descend!

Notes: how well can you execute a descend, feel free to do it kick or stroke and adjust the interval, but make the descend a good one.

Thursday, May 14, 2026

Spring Training Block

Warmup

100 + 25 + 125 + 25 + 150 + 25 + 125 + 25 + 100 @ own sendoff

stretch it out on the 100-150's; build or Desc. the 25's

? X 25's and floating working on body position (reverse hallow body hold)

*both hands on board, one hand on board, toes on gutter, use other props as needed

Main Set

18 X High Velocity Swims @ 1:30

6 Flags to 5 touches starting facing opposite direction (spin either direction)

6 Flags to Flags facing same direction (dolphin dive start)

6 wall to wall with fins and paddles

D-Crew

4 X 50 + 2 X 75 + 3 X 50 + 3 X 75 + 2 X 50 + 4 X 75 @ 1:30

*FAST!!

Notes: hit your fastest speeds and paces!

Wednesday, May 13, 2026

Spring Training Block

Warmup

200 + 3 X 100 FRIM + 12 X 25 IMO @ own sendoff - Stretch it out

16 X 25 400 IMO 2 Kick, 1 drill, 1 swim @ own sendoff

mix in your favorite kicking and stroke drills as you like

Main Set

2-3 X's

4 X 150 BK-BR-FR @ 2:15

12 X 25 FL @ 25-35

Notes: keeping it simple this week, keep the effort steady and strong from start to finish, no huge efforts.

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.

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.