Calvin College Summer Workouts

Monday, August 11, 2014

Tuesday, August 12, 2014

Fast-EZ

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

Main Set:

6 X 25 @ 30 FAST

1 X 150 EZ @ 2:30

3 X 50 @ 40 FAST

1 X 150 EZ @ 2:30

2 X 75 @ 60 FAST

1 X 300 EZ @ 5:00

1 X 150 @ 2:00 FAST

1 X 300 EZ @ 5:00

2 X 75 @ 60 FAST

1 X 150 EZ @ 2:30

3 X 50 @ 40 FAST

1 X 150 EZ @ 2:30

6 X 25 @ 30 FAST

Notes: classic pyramid pattern, make the Fast, very Fast, HR 30+, make the EZ, very EZ, make a note of how far your HR comes down. The more fit you are the more it will come down. Ideally, you want it coming down beloww 22.

Monday, August 11, 2014

Monday, August, 11, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 kick + 100 IM

Main Set:

6 X 75 @ 60 FR

3 X 100 @ 1:30 (1EZ, 1 build to all out, 1 EZ)

6 X 75 @ 65 (alt. FL-BK-BR and BK-BR-FR)

3 X 100 @ 1:30 (1EZ, 1 build to all out, 1 EZ)

6 X 75 K/S @ 70

3 X 100 @ 1:30 (1EZ, 1 build to all out, 1 EZ)

6 X 75 FR @ 60

Notes: swim strong and consistent on all the 75's, getting 10-15 seconds of rest. Do not take any breaks throughout the set. The first 100 is EZ, execute a great build to an all out, powerful, last 25, and then take the last 100 EZ, then go right into the next round of 75's.

Friday, August 8, 2014

Challenge Set

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

Main Set:

30 X 25 @ 30

Notes: BE FAST! Get momentum going right from the wall, work the underwaters. What can you hold?

Thursday, August 7, 2014

Aerobic Endurance

Warmup: 400+ 300 pull + 200 Kick + 100 IM

Main Set:

30 X 75 @ 1:10-20

10 Kick

10 Stroke

10 FR

Notes: Pretty simple, don't try to hold the fastest sendoff, rather hold the best pace, and put yourself on a sendoff that gives you 15-20 seconds rest which studies have shown to be the ideal rest to get the best results. 15-20 seconds of rest allows enough time to get oxygen and evaluate your swim while it is not enough time to allow your HR to come down significantly which allows your body to continue to adapt to the parameters being put on your body.

If you feel the need to go further, do 100's, same concept.

Wednesday, August 6, 2014

Legs

Warmup: 400 + 12 X 50 alt. K/S, S/K

Main Set:

1 X 100 Kick @ 1:30

8 X 25 Fast @ 45

1 X 200 Kick @ 3

8 X 50 EZ/Fast

1 X 300 Kick @ 4:30

8 X 75 Fast/EZ/Fast

1 X 400 Kick @ 6

8 X 25 Fast @ 60

Notes: The 100-400 Kicks are done very strong working on maintaining a solid rythm and tempo from start to finish. The 25's are done very fast, the extra time on the walls is meant to allow you to get a good take off from the wall and work your 1st 15M underwater and carry your speed into the swimming. The 50's do the 2nd 25 just like the 25's except you will be going in from a ez swim and turn. The 75's are the same theme, first and last 25 are explosive from the walls and underwater.

Tuesday, August 5, 2014

Fast - EZ

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

Main Set:

10 rounds of 3 minutes:

1st Minute: 10 seconds all out vertical kick (streamline), take :05 to get to wall, 50 all out swim, take :05 (no more) and finish with best underwater effort to 15M

2nd Minute: EZ swimming (maybe a little longer, which would cut into your 3rd minute)

3rd Minute: Rest

Notes: This is a little different way of thinking of a swim set. At the end of the day, it's 30 minutes of swimming very fast swimming and recovering in between.

Monday, August 4, 2014

Aerobic Endurance

Warmup: 400 + 300 pull + 200 Kick + 100IM

Main Set:

3 X 100 FR @ 1:10....

4 X 200

1 EZ @ 3:00, 3 K/S, IM, or stroke/FR @ 3:00

3 X 100 FR @ 1:10....

3 X 200

1 EZ @ 3:00, 2 K/S, IM, or Stroke/FR @ 3:00

3 X 100 FR @ 1:10...

2 X 200

1 EZ @ 3:00, 1 K/S, IM, or Stroke/FR @ 3:00

3 X 100 FR @ 1:10....

1 X 200 EZ @ 3:00

3 X 100 FR @ 1:10....

Notes: You will do 5 rounds of 3 100's, done really well (HR 25+) on a sendoff that gives you less than :15R. You will then get a round of 200's in which the first one is always ez, then doing the rest 100K/100S, IM, or 100stroke/100FR, whatever you prefer, just work hard. The emphasis is on the 100's.