Calvin College Summer Workouts

Tuesday, May 12, 2015

Fast/EZ

Warmup for some high intensity efforts:

Main Set

3 X 75 Kick @ 1:15 ALL Out

3 X 25 Swim @ :20 All Out

1 X 300 EZ @ 5:00

3 X 50 kick @ 50 All Out

3 X 50 Swim @ 40 All Out

1 X 300 EZ @ 5:00

3 X 25 kick @ 50 All Out

3 X 75 Swim @ 60 All Out

1 X 300 EZ @ 5:00

Notes: Each round starts with a Kick, feel free to use a board or go on your back, The swim is FR, we want to work the energy system more than the stroke today.

Monday, May 11, 2015

Aerobic Endurance

Do what you need to do to warmup for the following:

Main Set

1 X 400 @ 5

2 X 50 Kick @ 50

1 X 300 @ 4

2 X 50 stroke @ 50

1 X 200 @ 3

2 X 50 Kick @ 50

1 X 100 @ 2

2 X 50 Fast @ 40

1 X 100 @ 2

2 X 50 Kick @ 50

1 X 200 @ 3

2 X 50 stroke @ 50

1 X 300 @ 4

2 X 50 kick @ 50

1 X 400 @ 5

*finsh with your best

Notes: Most of the set is swum strong, steady, and in control as you move through different types of swimming. Put in two really good 50's in the middle, but don't flop on the next 100, keep it strong, and then you owe it to yourself to finish with a really strong 400,

Thursday, May 7, 2015

Warmup for a good 45 minute sustained effort

Main Set

12 X 75 @ 60/65 w/ paddles and fins

1st 25 Head up Flutter Kick, use paddles as board

2nd 25 FL Kick on your back

3rd 25 FR w/ 6 beat kick

12 X 100 Pull @ 1:20

1st 4, few breaths, breat 5-7+

2nd 4 opp. paddle/fin

last 4 switch

12 X 75 @ 60/65 w/ paddles and fins

*same as above

Notes: using equipment on the hands and feet today.

Wednesday, May 6, 2015

Legs

Warmup your legs on land and in the water.

Main Set

6 X 25 Kick @ 30 Sprint to mid pool

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 30 sprint to mid pool

3:00 Kick build effort by :45 chunks, last :45 is moving! Note how far you get

6 X 25 Kick @ 45 last half against vertical board

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 45 last half against vertical board

3:00 Kick, neg. split, last 90 seconds moving! Note how far you get

6 X 25 Kick @ 30 sprint, hold best avg.

2 X 100 Kick/Swim @ 1:30

6 X 25 Kick @ 30 sprint, hold best avg.

3:00 Kick, go for 3 Minute personal best, how far can you get?

Notes: this is divided into 3 12 minute sets. The last part of each set is a 3 minute kick, note how far you can kick in 3:00, which is a little different than a particular distance for time.

Tuesday, May 5, 2015

Fast/EZ

Warmup for some good intensity swims

Main Set

3+ Rounds of:

3 under-over swims to mid-pool/15M mark @ 30

1 X 50 Fast @ 60

2 X 25 underwater kick @ 45

1 X 75 fast @ 60

1 X :45 second vertical kick build by :15 @ 60

1 X 100 Fast @ 60

300 EZ @ 5:00

Notes:

under-over swim = from wall sprint out to mid-pool or 15M mark, flip and sprint back on top of water

:45 vertical kick - build each :15 second by starting with hands on shoulders, then hands on head, then hands in streamline, pick up kick tempo each :15 also, take :15 and go right into your 100

Monday, May 4, 2015

Aerobic Endurance

Warmup for a sustained effort

Main Set

3 X 50 Kick @ 50

3 X 25 Stroke @ 30

3 X 50 Kick, no board @ 50

3 X 75 FR @ 60

3 X 100 Kick @ 1:40

3 X 50 stroke @ 50

3 X 100 Kick no board @ 1:40

3 X 150 FR @ 1:50-2

3 X 200 Kick @ 3:30

3 X 100 Stroke @ 1:30

3 X 200 Kick no board @ 3:30

3 X 250 FR @ 3:30

Notes: A good 50 minute swim, stay consistent and steady, no breaks even though I put a space between the groups, don't take a break, that is just so you can visually see the pattern of the set better.

Friday, May 1, 2015

Challenge

Warmup for a big time swim to end the week

Main Set

3 Rounds of

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

200 EZ @ 4

2 Rounds of

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

200 EZ @ 4

1 Round of

1 X 25 @ 60

1 X 50 @ 60

1 X 75 @ 60

Notes: All swims as fast as possible, finish the week swimming FAST! add equipment if you wish!