Calvin College Summer Workouts

Thursday, August 6, 2026

Friday, August 7, 2026

Summer Training Block

Warmup

2 X 150 + 4 X 225 Pull + 2 X 150 S-K-S @ own sendoff

*stretch, slow and quiet

18-24 X 25 @ own sendoff

*alternate sculling and stroke drills

Friday Fifteen

[2 X 50 @ 40] @ 3:00

[3 X 50 @ 40] @ 3:00

150 @ 3:00

[3 X 50 @ 40] @ 3:00

[4 X 50 @ 45] @ 3:00

*hold your best 2, 3, 4 of kind with one longer repeat in the middle to take you out of your 50 groove.

Thursday, August 6, 2026

Summer Training Block

Warmup

24 X 50 @ own sendoff

6 EZ, 6 K-S;S-K, 6 IMO-FR, 6 D1-3, E-F-E

Main Set

18 X High Velocity Swims @ 1:30+

3 X :10 Vert. Kick BLAST in streamline position

3 X Vert. Board from flags to mid pool (no wall start) or :10 seconds

3 X :10 second kick at surface or uh2o w/ FINS from wall to wall

3 X wall to far flags

3 X MP to wall to 3 touches (carry speed through the turn)

3 X full 25's from dive or wall to wall with FINS

D-Crew

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

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

6 X 25 + 2 X 100 + 6 X 25 @ 40-1:15-40

Notes: Great Day to swim FAST

Wednesday, August 5, 2026

Summer Training Block

Warmup

400 FRIM + 400IM Kick + 16 X 25 Drill/Swim IMO @ own sendoff

Main Set

4 X [50 + 3 X 25] @ 50-30-30-40 FLY

4 X [2 X 75 + 50] @ 1:10 BACK

4 X [50 BR + 2 X 75 BR-FR] @ 1:10

4 X 250 IM @ 3:30

*25FL-50BK-75BR-100FR

*D1-4

Notes: working all the stroke muscles today

Tuesday, August 4, 2026

Summer Training Block

Warmup

300 S-K-S + 500 Pull Skulling every 5th + 300 K-S-K @ own sendoff

*stretch it out

12-18 X 25's @ own sendoff

rotate side fly, :15 of vert. kicking, and uh2o kicking (8-10 kicks)

Main Set

5 X [2 X 25 uh2o @ 30] @ 2:00

2 X [200 Board Kick + 3 X 50 FL on side or BK + 200 Board Kick] @ 3:15-50-3:45

5 X [3 X 25 uh2o w/ Fins @ 25] @ 3:00

Notes: work the legs and streamlines today!

Monday, August 3, 2026

Summer Training Block

Warmup

2 X 150 + 3 X 75 + 3 X 25 @ own sendoff, stretch

18-24 X 25's @ own sendoff

sculling, connection drills, and builds

Main Set

2 X [3 X 75 + 3 X 50 + 3 X 75 + 50] @ 1:00

FREE - keep it smooth, push the last 50 a little more to prove you are in control

3 X 75 + 3 X 50 + 3 X 75 + 3 X 50 + 3 X 75 @ 1:20

75's = board kick, D1-3

50's = swim, uh2o same distance both ways, minimum to MP

4 X [5 X 25 Stroke + 3 X 50 FR] @ 30-50

25's = strong and consistent, 50's are middle 50 FASTER

Notes: main set is a perfect hour, keep it steady, stay under control, a couple of pushes in there to show you are in control, but no huge efforts.

Thursday, July 30, 2026

Friday, July 31, 2026

Summer Training Block

Warmup

2 X 300 S-K-S + 4 X 200 Pull + 2 X 300 K-S-K @ own Sendoff

*keep it low and slow

Friday Fifteen

3 X 75 FAST + 3 X 150 smooth, active recovery + 3 X 75 FAST @ 1:40

Notes: Bring it on the first 3 75's, how well can you recover while keeping it moving, and then Bring it again to the finish line.

Thursday, July 30, 2026

Summer Training Block

Warmup

4 X 75 Stretch + 6 X 50 K-S;S-K + 12 X 25 IMO + 4 X 25 Fast to far flags @ own sendoff

Main Set

18 X High Velocity Efforts @ 1:30+

6 MP start Vert. Board Kick Blast to flags

*use snorkel to keep neck and head in line

6 uh2o 25 BLAST's with FINS

6 alt. wall to far flags w/ flags (no wall start) to far wall

D-Crew

6 X 50 + 2 X 75 + 2 X 100 + 2 X 75 + 6 X 50 @ 1:30

*hold best avg. possible, extend the speed through the middle

Notes: Hit your highest speeds, tempo's.

Wednesday, July 29, 2026

Summer Training Block

Warmup

3 X 400 + 16 X 25 4IMO @ own interval

#1 - as you wish; #2 - K-S (kick is IMO); #3 - K-S IMO, 25's are a broken 400IM

*keep it slow and pretty

Main Set

8 X 75 FL @ 1:45

8 X 100 FR-BK @ 1:45

Odd - last 25 BK; Even - last 50 BK

*stronger efforts on BK working on maximizing Distance uh2o and Tempo

8 X 100 FR-BR @ 1:45

Odd - last 50 BR; Even - last 75 BR

*stronger efforts on BR, maximize distance of pullouts

8 X [3 X 25 FL @ 25] @ 1:45

Notes: Get some conditioning using all the strokes and all the muscles.

Tuesday, July 28, 2026

Summer Training Block

Warmup

3 X 500 @ own sendoff

Odd - 75 Swim-50 Kick

Even - Pull sculling every 5th

18 X 25 @ own sendoff

rotate some vert. board builds, single leg side kick, side fly and uh2o kicking

Main Set

24 X 50 Board Kick @ 50

8 E-E-E-F

8 E-F-E-F

8 E-F-F-E-E-F-F-E

*change speeds, short rest, active recovery

24 X 25 @ 50

Rotate 2 uh2o Distance per kick, 2 X 3 shooters, 2 uh2o FAST

6 X 50 @ 1:30

*uh2o to 15M both ways as fast as possible

Notes: Good mix of legs!

Monday, July 27, 2026

Summer Training Block

Warmup

9 X 150 @ own sendoff

3 S-K-S, 3 Pull, 3 K-S-K

Stretch

18-24 X 25 @ own Sendoff

rotate sculling positions with stroke skills

Main Set

4 X [3 X 75 @ 55] @ 3:30

*hold nice strong average throughout

4 X [9 X 25 @ 25] @ 5:00

*strokes or IM pattern, hold nice strong average throughout

3 X 200 @ 4:00 D1-3

Notes: stretch it out for a bit, then refresh your sculling and stroke skills. Main set gives you an opportunity to put together some good averages over 225 yards, while giving you a few gaps to help keep the average low, then put together 3 good 200's with a good descend.

Thursday, July 23, 2026

Friday, July 24, 2026

Friday, July 26, 2026

Summer Training Block

Warmup

300 S-K-S + 2 X 600 Pull skulling every 5th + 300 K-S-K

@ own sendoff

Main Set

Friday Fifteen!

3 X [3 X 100 D1-3 @ 1:30] @ 5

Notes: Go for it, 3 chances to bring it down the right way.

Wednesday, July 22, 2026

Thursday, July 23, 2026

Summer Training Block

Warmup

24 X 75 @ own sendoff

6 EZ, 6 Kick 1st/last 50, 6 IM pattern, 6 D1-3, 4-6

Main Set

18 High Velocity Swims @ 1:30

6 wall to far flags w/ fins

6 MP to wall and out to 3 touches (speed through turn)

6 full 25's w/ fins

D-Crew

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

Notes: Hit your fastest speeds and paces

Wednesday, July 22, 2026

Summer Training Block

Warmup

150 + 6 X 25 sculling

150 + 6 X 25 kicking drills

150 + 6 X 25 stroke drills

150 + 6 X 25 F-E

*all on own sendoff

Main Set

20 X 25 @ 30 (3FL-2FR OR 4FL-1FR)

6 X [3 X 25 BK + 50 EZ FR] @ 30-45 (short repeats to keep uh2o and tempo competitive)

6 X [3 X 25 BK-BR-BR + 50 EZ FR] @ 30-45 (short repeats for BK tempo and big pullouts)

20 X 25 @ 30 (3FL-2FR OR 4FL-1FR)

Notes: main set should build some butterfly muscles and use short repeats to keep the quality on the high end for the BK and BR

Tuesday, July 21, 2026

Summer Training Block

Warmup

2 X 150 + 2 X 300 Kick + 2 X 150 S-K-S @ own sendoff

*stretch it out

4 X 25 Side FL (exaggerate! open up spine)

4 X 25 single leg side kick, start with the number 4

4 X 25 hallow body hold pressing hands on kick board, snorkle and deep, slow kick

4 X 25 uh2o (8-12 uh2o kicking playing with small and big kicks)

*all on own sendoff

Main Set

[4 X 100 @ 1:30-45] @ 9:00

[4 X 75 @ 1:15] @ 7:00

[4 X 50 @ 45] @ 5:00

[4 X 25 @ 30] @ 3:00

*hold best avg, all board kick

6 X [3 X 25 + 50 + 25 EZ] @ 40-60-90

25's are uh2o, 50 is swim going 15M both ways

*alt. Fins and no Fins by round.

Notes: after a good warmup, hold some good kicking efforts with the kick board to build that leg strength and kicking endurance. Then take it to the underwater skills and combining with the swimming.

Monday, July 20, 2026

Summer Training Block

Warmup

500 (kick middle 100) + 600 Pull (scull every 5th) + 500 Kick 2nd/4th 100

@ own sendoff, stretch it out

12-18 X 25 @ own sendoff

Alt. sculling and connection drills by 25, use any equipment necessary

Main Set

2 X [2 X 125 + 2 X 100 + 2 X 75 + 2 X 50] @ 1:30-1:20-1:10-1:00

FR - keep it smooth

4 X [2 X 25 + 50 + 2 X 25] @ 45

1st 25's = Board Kick going Vert. board from MP to flags

50 = stroke

Last 25's = uh2o kicking

8 X 75 @ 1:30

*strong, tight Descend by 2's

Notes: take your time to stretch it out during warmup. Then get in your groove at the beginning of the main set, keep it steady, then put some power into the legs and get some good short reps with some stroke and uh2o's, then use the 75's to bring it home with a nice tight descend.

Friday, July 17, 2026

Summer Training Block

Warmup

3 X 150 Swim

4 X 125 Kick middle 25

5 X 100 Pull

6 X 75 mixed stroke or IM pattern

@ own sendoff, take it slow

Main Set

Friday Fifteen

30 X 25 @ 30 Odd - FAST!!!; Even - EZ

Notes: what can you hold on the FAST 25's go for it!

Wednesday, July 15, 2026

Thursday, July 16, 2026

Summer Training Block

Warmup

24 X 50 @ 55

6 Loosen, 6 K-S;S-K, 6 IMO-FR, 6 Fast to far flags

Main Set

3 X wall to far flags @ 1:30

1 X 50 @ 3:30

3 X wall to far flags w/ fins @ 1:30

1 X 50 w/ fins @ 3:30

3 X flags to far wall @ 1:30

1 X 50

D-Crew

3 X 50 @ 1:30

1 X 100 @ 3:30

3 X 75 @ 1:30

1 X 150 @ 3:30

3 X 50 @ 1:30

1 X 200

Notes: Good Patterns for some FAST repeats!

Tuesday, July 14, 2026

Wednesday, July 15, 2026

Summer Training Block

Warmup

200 FRIM + 100 IM + 200 FRIM + 100 IM + 200 FRIM @ own Sendoff

*stretch it out

24 X 25 @ own sendoff

6 each stroke, IM order, may add some sculling as well

Main Set

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

24 X 50 @ 50

Rotate FL-FR; FR-BK; BR-FR

*push the stroke, stay quiet on the FR

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

Notes: strong effort throughout, the middle of the set, you should push/surge on the stroke.

Monday, July 13, 2026

Tuesday, July 14, 2026

Summer Training Block

Warmup

4 X [150 + 3 X :30 second vert. kick + 6 X 25 uh2o to side kick at 15M] @ own sendoff

Main Set

5 X [3 X 25 + 75 + 2 X 100 + 150] @ 40-1:30-2-3

*25's are uh2o FAST, 75 is swim with uh2o to MP-15M off every wall, 100's are best 2 board kick's you got, make it a pair, 150 is also swim, going to MP-15M off EVERY wall

Notes: the 25's underwater and the 100's are easy to get the effort up, the true test of this set is if you can do the 75 and 150 the right way, carrying your un2o's off of every wall.

Sunday, July 12, 2026

Monday, July 13, 2026

Summer Training Block

Warmup

3 X 600 @ :30R

#1 - Kick every 5th; #2 - Pull, scull every 5th; #3 - 75 Swim + 50 Kick

12 X 25 @ own sendoff

*6 single arm drills (FR/BK)

*6 double arm drills (BR/FL)

Main Set

2 X 150 + 2 X 200 + 2 X 250 @ 2-2:30-3

50 EZ @ 3:00

6 X 150 @ 2:20 (Odd - S-K-S; Even - K-S-K)

50 EZ @ 3:00

6 X [5 X 25 @ 25] @ 3:00

*use short repeats for good strokes, tempo and walls

Notes: 3 parts of the main workout, part I works a little overdistance, especially for non-distance folks, but don't be afraid to train your weekness, middle section gets the legs involved, and then we get to the finish line using some short repeats to get the quality up with strokes, tempo, and uh2o's.