Calvin College Summer Workouts

Friday, August 22, 2014

Challenge

Warmup: 400 + 4 X 100 alt. k/s, d/s + 4 X 50 variable sprints

Main Set

15 Minutes

30 X 25 @ 30 or 15 X 50/75 @ 60

Notes: How well can you put it together for 15 minutes. Choose 25's, 50's, or 75's, each one changes the difficulty in different ways. If you stick with the 25's, they better be rocket fast.

Thursday, August 21, 2014

Aerobic Endurance

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

Main Set

1 X 400 Pull @ 5:30

4 X 75 FR @ 60

1 X 400 Pull @ 5:30

4 X 75 stroke, IMO, or IM with no FR @ 70

1 X 400 Pull @ 5:30

4 X 75 Kick @ 80

Notes: Swim the 400's slow, quiet, smooth, with a breathing pattern of 4-6's or use a snorkel. Keep the neck long, head down, use your eyes to watch the formarms and make sure they get an early vertical forearm. Pick up the effort on the 75's. If you want to make the set longer, add some reps to the 75's or some length to the pulls.

Wednesday, August 20, 2014

Legs

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

Main Set

4 Rounds

16 X 25 Kick @ 30 Odd - Fast, Even - EZ

200 swim ez

10 X 50 Kick @ 2 Fast, 2 EZ,....

200 swim EZ

5 X 100 Kick @ 1:45 2 Fast, 1 EZ, 2 Fast

200 swim EZ

1 X 400 Kick for Time!

200 swim EZ

Notes: A progression that starts with short, managable efforts, and time to recover. Make sure you start fast and aggressive with the 25's. The set slowly extends the length of the kick and takes away your time to recover. Fight through it and put up some good kick times.

Tuesday, August 19, 2014

Fast-EZ

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

Main Set

2 rounds:

2 X 25 Kick @ 30 Fast

2 X 25 EZ @ 30

2 X 25 Kick @ 30 Fast

1 X 50 Kick @ 50 Fast

4 X 25 EZ @ 30

2 X 25 Kick @ 30 Fast

1 X 50 Kick @ 50 FAst

4 X 25 IMO @ 30 FAST

8 X 25 EZ @ 45

2 X 25 Kick @ 30 Fast

1 X 50 Kick @ 50 Fast

4 X 25 IMO @ 30 FAST

2 X 50 FR @ 40 FAST

1 X 300 EZ Swim

Notes: you will build up to 300 yards of fast swimming. The fast swimming has a variation of kick/stroke/fr on purpose. Trying to force some change and getting the body to respond to it. The FAST is FAST, not just trying hard, big difference!

Monday, August 18, 2014

Aerobic Endurance

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

Main Set:

4 X 75 FR @ 60

3 X 200 IM @ 3:00

4 X 75 FR @ 60

9 X 100 K/S @ 1:30

4 X 75 FR @ 60

3 X 200 IM @ 3:00

4 X 75 FR @ 60

Notes: Pretty simple pattern, stay steady, strong, and consistent throught entire set. HR 22-25

Thursday, August 14, 2014

Aerobic Endurance

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

Main Set:

1 X 100 IM @ 1:30...

1 X 200 IM @ 3:00

1 X 300 IM @ 4:30

20 X 100 as follows:

4 FR @ 1:10...

4 Kick @ 1:40...

4 IMO @ 1:30...

4 Kick @ 1:30...

4 FR @ 1:10...

1 X 300 IM @ 4:30

1 X 200 IM @ 3:00

1 X 100 IM @ 1:30

Notes: last long set of the week, as Friday is always short and sweet. Find a sendoff that gives you 10-20 rest, HR between 25-28, and maintain the effort throughout the entire set. No extra rest.

Wednesday, August 13, 2014

Legs

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

Main Set:

5 X 50 @ 1:00

*Sprint the first :10 seconds of every swim, ez the rest of the way

9 Minute Kick following this pattern: Odd minutes - strong and steady, good effort and tempo (HR 22-25), Even Minutes - build :30 at 80%, :20 at 90%, :10 at 100% (HR 30+)

18 X 50 Kick @ 1:00

1 EZ - 1 Fast

1 EZ - 2 Fast

1 EZ - 3 Fast

3 EZ - 1 Fast

2 EZ - 1 Fast

1 EZ - 1 Fast

9 minute Kick same as above, this round with fins

5 X 50 @ 1:00

*same as above

Notes: all the explanation you need should be in there, work hard!