Calvin College Summer Workouts: June 2026

Tuesday, June 30, 2026

Wednesday, July 1, 2026

Summer Training Block

Warmup

200 FRIM + 16 X 25 IMO drills + 8 X 25 IMO @ own sendoff

Main Set

16 X 25 FL @ 30 build strong butterfly muscles

8 X [50 FR + 25 BK] @ 40-30 (hit the tempo on the Backstroke while keeping HR up

8 X [3 X 25 BR @ 30] @ 2

#1 - uh2o BR swim; #2 - Tarzan w/ flutter kick and high tempo; #3 - Swim

16 X 25 3 FR - 1 FL @ 30

*keep uh2o kicks to at least MP and hit the tempo on the FL

Notes: Great IM set with some details to figure out to get the most out of the set.

Monday, June 29, 2026

Tuesday, June 30, 2026

Summer Training Block

Warmup

300 S-K-S + 12 X 50 K-S; S-K + 300 S-K-S @ own sendoff

*loosen up

16 X 25 @ own sendoff

2 X's through:

2 - single leg side kick (slow)

2 - side fly (exaggerate)

2 - superman kick

2 - 6-10 uh2o kicks

*work on the kicking skills

Main Set

3 X [4 X 75 FAST Board Kick + 4 X 25 Swim lowest stroke count] @ 1:15-30

3 X [4 X 25 uh2o FAST + 4 X 75 Swim (at least to MP off every wall] @ 45-1:30

Notes: tricky leg set to get right, dial in the specifics to get the most out of this set

Sunday, June 28, 2026

Monday, June 29, 2026

Summer Training Block

Warmup

200 + 400 Pull w/ Fins, Paddle, Snorkle + 200 Kick @ own sendoff

*stretch

24 X 25 @ own sendoff

Rotate - sculling + drill + lowest stroke count

Main Set

24 X 150 @ 1:50-2:30 (keep rest interval to 10-15 seconds)

6 FREE - steady, only going as fast as you can hold stroke count

6 - 25 FL-50BK-50BR-25FR - or single stroke pattern, keep effort steady

6 - Odd - S-K-S; Even - K-S-K on same sendoff, Even's should be slightly stronger

6 - E-F-E-E-F-E (two big efforts to close it out)

Notes: keep it steady and strong today, rest interval should be short, but no huge matches to burn. Two bigger efforts at the end to close it out, but under control

Thursday, June 25, 2026

Friday, June 26, 2026

Summer Training Block

Warmup

Any equipment you want:

150 + 2 X 175 + 200 + 2 X 175 + 150

*stretch it out

8 X 25 @ own sendoff

*sculling pattern

12 X 25 @ own sendoff

*stroke skills (single and double arm patterns)

8 X 25 @ own Sendoff

Odd - wall out to 3 touch spin w/ no wall

Even - MP to 3 touch turn + 45 degree plunge

Friday Fifteen

20 X 50 @ 45

Every 4th AS FAST AS POSSIBLE!

Wednesday, June 24, 2026

Thursday, June 25, 2026

Summer Training Block

Warmup

3 X [150 stretch + 6 X 25] @ own sendoff

*use 25's for some drill, kick, and rev up's to get ready for some fast speeds

Main Set

18 X High Velocity Swims @ 1:30

6 MP build to 3 touch turn + FAST to the far flags

6 full 25's w/ fins

6 dive to far flags w/ no flags

D-Crew

5 X [3 X 75 + 75 EZ] @ 1:10-1:30

Notes: Hit your highest speeds and paces

Monday, June 22, 2026

Tuesday, June 23, 2026

Summer Training Block

Warmup

300 S-K-S + 3 X [2 X 50 + 2 X 25] + 300 K-S-K @ own sendoff

50's in middle are with Board, 25's are on side or BK

12 X 25 @ own sendoff

rotate - single leg side kick; :20-30 vert. kick; Side FL; uh2o slow to fast tempo

Main Set

2 X's:

2 X 50 + 100 EZ @ 45-2:30

2 X 75 + 100 EZ @ 1:15-2:30

2 X 100 + 100 EZ @ 1:30-3

*all Board Kick, go get the 50-100's

300+ of ez swimming to get some blood back in the upper body

8 X [2 X 25 uh2o + 50 EZ] @ 30-2

Notes: Hit the legs hard today!

Wednesday, June 24, 2026

Summer Training Block

Warmup

400 FRIM + 16 X 25 IMO + 400 FRIM @ own sendoff

*any equipment allowed, and may add drills

Main Set

12 X 100 IM @ 1:40

4 X 25 IMO @ 45 FAST

8 X 100 BK-BR @ 1:30

8 X 25 IMO @ 45 FAST

6 X 100 BR-FR @ 1:20

12 X 25 IMO @ 45 FAST

4 X 100 FL @ 2

16 X 25 IMO @ 30 FAST

Notes: All the strokes and muscles getting worked in the middle of the week

Monday, June 22, 2026

Summer Training Block

Warmup

3 X 100 Swim + 3 X 150 K-S-K + 3 X 100 Pull @ own Sendoff

*stretch

8 X 25 @ own sendoff

*sculling pattern

12 X 25 @ own sendoff

Stroke drills (single and double arm pulling patterns)

8 X 25 @ own sendoff

Odd - from wall go out to 3 touch turn w/ no wall

Even - From MP, set up for 3 touch turn to 45 degree plunge from wall

Main Set

5 X [75 + 50 + 75] @ 60

*steady, hold same stroke count, smooth throughout

3 X [75 + 125 + 75] @ 1:30

*hold same stroke count as above for 75's, make a strong push on the 125's, how few strokes can you add?

75 X 100 Kick + 75 + 100 Kick + 75 + 100 Kick + 75 @ 1:15-2:00

*w/ FINS & Paddles, 75's really stretch it out, 100's 25 side FL, 25 FL on BK, 25 Side FL, 25 superman flutter

4 X [[3 X 25 @ 25] @ 2]

*put together some short repeats together that pass the quality test

Notes: Nice way to start the week, should have plenty to think about, and keep yourself engaged.

Friday, June 19, 2026

Summer Training Block

Warmup

4 X 225 @ own sendoff w/ Fins and Paddles and Snorkles

4 X 75 Kick @ own sendoff loosen up

20 X 25 @ 30

4 EZ - 1 F

3 EZ - 2 F

2 EZ - 3 F

1 EZ - 4 F

F = stronger, move well

Friday Fifteen

[3 X 50 @ 40] @ 3

[2 X 75 @ 60] @ 3

[3 X 50 @ 40] @ 3

[2 X 75 @ 60] @ 3

[3 X 50 @ 40] @ 3

3 of a kind and 2 of a kinds!

Notes: Use your best strategy to put together your fastest 3 of a kind and 2 of a kinds!

Thursday, June 18, 2026

Summer Training Block

Warmup

3 X [150 + 6 X 25] @ own sendoff

150 = stretch

25's = Kick, drill, rev it up

Main Set

18 X High Velocity Swims @ 1:30

#1 - Dive to far flags; #2 - Flags to far wall; #3 - rest

*keep it simple today, and take a little extra rest

D-Crew

2 X 75 + 50 EZ @ 1:30

2 X 100 + 50 EZ @ 1:30

2 X 125 + 50 EZ @ 1:30

2 X 50 + 50 EZ @ 1:30

2 X 75 + 50 EZ @ 1:30

2 X 100 + 50 EZ @ 1:30

Notes: Get up to your highest speeds and beyone!

Wednesday, June 17, 2026

Summer Training Block

Warmup

9 X 100 @ own sendoff

3 FR, 3 FRIM, 3 IM

16 X 25 @ own sendoff

2 Kick, 1 drill, 1 swim IMO

Main Set

12 X 75 FL-FR @ 1:20

4 last 25 FL, 4 1st 50 FL, 4 Last 50 FL

12 BK-BR @ 1:20

4 25BK-50BR, 4 50BK-25BR, 4 alt. BK-BR by 75

12 IM Pattern @ 1:20

4 IMO, 4 alt. FL-BK-BR; BK-BR-FR, 4 IMO

2:00 Rest

200 IM to Finish

Notes: Some general conditioning using all the stroke muscles and all the muscle patterns.

Tuesday, June 16, 2026

Summer Training Block

Warmup

500 + 300 + 100 @ own sendoff

Kick every 5th, 3rd, every 25, stretch it out!

12-18 X 25's working on the kicking skills @ own sendoff

3 rounds of :30 vert. kick working on the paint brush movement of kick

3 single leg side kick, get to the number 4 with each leg

3 superman flutter kick with a kick board "press" to help with hallow body hold

3 side FL

3 uh2o for 6-8 kicks

Main Set

15 X 100 @ 1:45

3 Kick + 2 Swim + 4 Kick + 1 Swim + 3 Kick + 2 Swim

*Kicks are with Board, Desc. the 3's 1-3, the 4's are E-F-E-F, the swims are all strong with big kick and consistent uh2o's to same distance off all 4 walls

16 X 25 @ 45-60 uh2o

*Hold speed and kick count

12 X 75 w/ Fins & Paddles @ :10R to get some ez touches and some aerobic swimming in on the back end of a good leg day.

Notes: Work at having a good plan and putting together some good numbers.

Monday, June 15, 2026

Summer Training Block

Warmup

250 + 350 + 250 Kick middle 50's @ own sendoff

*stretch it out

12 X 25 Plunge progression @ own sendoff

3 - 45 degree plunge from wall (strong, penetrating)

3 - Plunge for distance (hold horizontal body position)

3 - Plunge for 2 seconds + 3 dolphin kicks + plunge for distance

3 - Plunge for 2 seconds + dolphin kicks to surface + single pull + side kick

*feel free to do 16-20 by doing 4-5 of each round

Main Set

2 X [200 + 3 X 100 + 200 + 2 X 100 + 200 + 100] @ 2:20-1:40-2:30-1:30-2:40-1:20

2 X 100 + 2 X 25 + 2 X 100 + 2 X 25 + 2 X 100 @ 1:40-40-1:40-40-1:40

*100's = Good old' fashion board kick

*25's = No Board, Fly on side or back

1:00 to add FIN's and Paddle's

16 X 50 @ 45

Odd = 25 superman kick + 25 swim w/ overkick

Even = 25 Side FL + 25 swim FL

Notes: Bigger Monday to get some volume in early in the week. Keep the sendoff short, keep the effort study, no huge efforts today, just stay on schedule and stay in the right zone. Adding the fins and paddles to bring in some tired legs to the finish line.

Friday, June 12, 2026

Summer Training Block

Warmup

6 X 150 @ own sendoff middle 50 BK or BR

6 X 150 @ own sendoff Pull

6 X 150 @ own sendoff middle 50 Kick

*keep it slow, stack up some slow, quiet, long strokes

Friday Fifteen

13 X 50 @ 45 what can you hold (time and stroke count)

100 EZ @ 3:15

200 FAST

Notes: don't skimp on the warmup, it is longer, but it will do you good, then put together a good set of 50's. The main set is designed to put up 10 minutes of 50's, followed by an active recovery, followed by a 2:00ish effort to see how close you can get to your 50 average.

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!

Tuesday, June 2, 2026

Summer Training Block

Warmup

3 X 300 @ own Sendoff

#1 = swim; #2 = S-K-S; #3 = K-S-K stretch out the legs

12-18 X 25 @ own sendoff

*work on kicking skills

#1 - single leg side kick: #2 - side FL;#3 - superman deep kick; #4 - uh2o or BR

Main Set

5 X [2 X 100 @ 1:30] @ 4 (stack some good pairs of 100's together

*Board Kick

16 X 25 @ 1:15

Odd - uh2o DPK; Even - FAST uh2o

10 X 75 @ 2:00 choice of stroke

*maintain same uh2o distance off all 3 walls, MP? 15M

*giving you enough time to have a chance to add up some good uh2o's

Notes: Loosen up, and work on some kicking skills, then you got 20 minutes of some good board kick, plus 20 minutes of uh2o work, then finish it off by putting it in together with the swimming/stroke

Monday, June 1, 2026

Summer Training Block

Warmup

9 X 150 @ own sendoff

3 Swim + 3 K-S-K + 3 Pull (stretch it out)

12-18 X 25's @ own sendoff

alt. sculling and drilling

Main Set

12 X [100 + 75 Kick] @ 1:20 Strong, Consistent, Steady effort

32 X 25 @ 30 (6FL-2FR-6BK-2FR-6BR-2FR-8IMO)

12 X 50 @ 60 alt. Kick/swim

Kick = strong; Swim = P200+2 w/ good form.

Notes: Monday's in the summer will feature some good 1 hour conditioning sets. Start with 30 minutes alternating swimming and kicking, finding a good rhythm, then use some short repeats to move through some strokes, then finish a good round of 50's that look good.