Calvin College Summer Workouts

Friday, May 9, 2014

Challenge Day

Warmup: 400 + 4 X 100 alt. K/S, D/S, 4 X 50 variable Sprints

Main Set:

15 X 25-75 @ 1:00 Best Avg.

Notes: Great 15 minute challenge on a Friday afternoon. 15 Minutes of your best. Choose 25, 50, or 75's, depending on what you choose, will determine the energy system being used. Any route you take is good and very valuable!

Thursday, May 8, 2014

Aerobic Endurance

Warmup: 400choice-300pull-200Kick-100IM

Main Set:

3 rounds of:

1 X 50 + 1 X 100 + 1 X 150 @ 40/1:20/2:00

1 X 400 Kick @ 7

2 rounds of:

1 X 50 + 1 X 100 + 1 X 150 @ 40/120/2:00

1 X 200 Kick @ 4

1 round of:

1 X 50 + 1 X 100 + 1 X 150 @ 40/120/2:00

1 X 100 Kick

Notes: Consistent, hard work throughout, adjust strokes and sendoff's to fit event lineup. Rest has to be short to work on endurance.

Wednesday, May 7, 2014

Legs

Warmup: 200 + 12 X 50 alt. K/S, S/K @ 55

Main Set

900 K/S w/ fins

50 K - 50 S

100 K - 50 S

150 K - 50 S

100 K - 50 S

50 K - 50 S

*Kick is on back or side, swim is with 6 beat kick

6 X 150 K/S @ short rest interval

*50K/100S or alt/ 100K/50S w/ 50S/100K

9 Minute Kick As follows:

:10 Fast - :50 EZ

:20 Fast - :40 EZ

:40 Fast - :20 EZ

Notes: 1st two sections should be done with steady, consistent hard work. The last 9 minutes should be very fast. Start with :10 seconds and extend yor speed to :20 and :40 seconds. Recommendation for BR on this set, is to do eggbeater as most BR kickers don't get the HR up.

Tuesday, May 6, 2014

Fast-EZ

Warmup: 400choice-300pull-200Kick-100IM

Main Set

24 X 100 @ 1:45-2:00

Even - all EZ

Odd as follows:

#1 - fast through 33 Meters

#3 - fast through 66 Meters

#5 - Fast

Notes: Our pool is set up in Long Course this week, so if you are following along from a 25 yard pool, adjust the progression to 50-75-100 or something along those lines.

* swimming fast has to be incorporated in your weekly plan. Rest and Recovery are an essential part of this workout. Remember Swimming Fast is much different than swimming Far!

Monday, May 5, 2014

Aerobic Endurance

Warmup: 400 choice, 4 X 100 alt. K/S, D/S, 4 X 50 variable sprints

Main Set

3 X 50 @ :40...

3 X 150 @ 1:50...

3 X 250 @ 3:00...

2 X 50

2 X 150

2 X 250

1 X 50

1 X 150

1 X 250

Notes: Remember the key to building aerobic endurance is sustained effort, short rest. If you make the sendoff's too fast, you get outside the aerobic zone, if there is too much rest and stops, your HR will drop and you will not receive the desired results. Feel free to add a stroke pattern that works for your event list, or a Kick/Swim pattern that fits, but keep the effort strong, and the rest low.

Friday, May 2, 2014

Challenge Day

Warmup: 300choice, 300 FR (K/D/S), 300 pull, 300 IM (K/D/S), 12 X 25 variable sprints

Main Set

5 X 50-300 @ 4:00

Notes: 5 Great swims today! Everything is on 4:00 no matter what distance or stroke you choose. Make it the best 20 minutes of the week!

Thursday, May 1, 2014

Aerobic Endurance

Warmup

400choice-300pull-200kick-100IM

Main Set

55 X 50's done as follows:

10 FR @ 50

9 Kick/swim @ 50

8 FR @ 45

7 Stroke @ 55

6 FR @ 40

5 scull/swim @ 60

4 FR @ 35

3 FL - BK - BR @ 65

2 FR @ 30

1 EZ

Notes: No stopping, swim strong throughout, don't start off lazy just because the rest is in your favor. Use the rest to maintain strong swimming, not to swim slow. Be smart down the stretch to make the sendoff's.