Calvin College Summer Workouts

Monday, June 8, 2015

Aerobic Endurance

Warmup, work out the kinks,

Main Set

1 X 300 Pull @ 3:30...

2 X 200 FRIM @ 2:45-3:15

3 X 100 Kick @ 1:30-45

12 X 25 stroke or IMO @ :30

8 X 50 FR @ 40-50

12 X 25 stroke or IMO @ :30

3 X 100 Kick @ 2:45-3:15

2 X 200 FRIM @ 2:45-3:15

1 X 300 Pull Strong!

Notes: FRIM is an IM with FR instead of FL, keep the HR steady around 25, work hard throughout, and keep the rest interval to about :10-15 all day.

Thursday, June 4, 2015

Friday, June 5, 2015

Challenge Day

Warmup for a great Friday swim!

Main Set

1 X 50 @ 1:30

1 X 75 @ 1:30

1 X 100 @ 1:30

1 X 125 @ 1:30

1 X 150 @ 1:30

1 X 125 @ 1:30

1 X 100 @ 1:30

1 X 75 @ 1:30

1 X 50 @ 1:30

Notes: all best effort, there may be a little strategy in the middle, how fast can you start, and still make it through the middle, After getting throught the middle, what kind of spead do you still have?

Thursday, June 4, 2015

Aerobic Endurance

Warmup for a good swim

Main Set

3 X 300 FR @ 3:30-4

2 X 400 IM @ 5:30-6

1 X 500 Kick @ 7

2 X 400 IM @ 5:30-6

3 X 300 FR @ 3:30-4

Notes: Using some longer repeats today, stay strong and consistent.

Wednesday, June 3, 2015

Legs!

Warmup the legs!

Main Set:

9 rounds of 3 minutes followed by 1 minute recovery

Round 1 - 3:00 kick for distance

Round 2 - 4 X 25 @ 45 underwater best effort

Round 3 - 6 X 50 K/S, S/K @ 45

Round 4 - Vertical Kick :06 streamline blast on the 60, 3 shooters from bottom on the 30

Round 5 - 3:00 Kick w/ fins for distance

Round 6 - sames as 4

Round 7 - same as 3

Round 8 - same as 2

Round 9 - same as 1 - go at least 1 yard/meter further

Notes: Execute each round with your best effort and technique. Use one minute in between rounds to change equipment, get ready, or swim an ez 50.

Tuesday, June 2, 2015

High Velocity

Warmup to get some short, intense, high velocity swimming. We want to take the right type of stroke today.

Main Set

40 X 50 @ 60

#1 - Running start to 15M

#2 - From Block to 15M

#3 - 2nd 25 from wall to 15M

#4 - 2nd 25, last 12 1/2 to wall

#5 - EZ

Notes: Swim at your highest speeds for selected distances above. Each sprint lasts for no more than :08 seconds, take the right type of stroke at the right tempo, look like your best for short amounts of time today. Feel free to add paddles and fins or other equipment to mix it up.

Monday, June 1, 2015

Aerobic Endurance

Warmup and get the kinks out from the weekend, look at the set and do what you need to set yourself up for a good swim.

Main Set:

3 X 200 FR @ 2:20-45

3 X 100 Kick @ 1:30-45

5 X 100 IM @ 1:30-45

5 X 50 Kick @ 50-60

2 X 200 FR @ 2:20-45

2 X 100 Kick @ 1:30-45

3 X 100 IM @ 1:30-45

3 X 50 Kick @ 50-60

1 X 200 FR @ 2:20-45

1 X 100 Kick @ 1:30-45

1 X 50 Kick - Finish with BEST!

Notes: Pretty simple pattern, Get into a groove, keep HR at 25 or better, and keep the rest to :15 or less.

Thursday, May 28, 2015

Legs

Warmup your legs

Main Set:

6 Minute Kick (30 strong/15EZ)

4 X 25 Kick @ :30 descend 1-4 (know your best time)

4 Minute Kick (15 Vertical Board/15EZ)

1 X 25 Kick @ 30 Match best time from above

1 X 50 swim EZ @ 1:00

1 X 50 Kick @ 60 Double your best Kick time from above

1 X 50 swim EZ @ 1:00

1 X 75 Kick @ 90 Triple your best Kick time from above

100 EZ Swim @ 2:00

8 X 25 @ 45 ALL Out through 15M, feel free to add a couple strokes if you are not adding a board

*GO Big, your velocity should be faster during this set than any other time during set

100 EZ Swim @ 2:00

1 X 25 Kick @ 30 Match best time from above

1 X 50 swim EZ @ 1:00

1 X 50 Kick @ 60 Double your best Kick time from above

1 X 50 swim EZ @ 1:00

1 X 75 Kick @ 90 Triple your best Kick time from above

50 EZ swim @ 1:00

4 Minute Kick (Vertical 15 streamline/15 hands on shoulders)

4 X 25 Kick @ :30 descend 1-4 (match or exceed best time from above)

6 Minute Kick (30 strong/15EZ)

Notes: This workout includes a lot, make sure you read through and know what is coming up, there should not be a lot of breaks once you get started. On the 6 minute and 4 minute kicks, make sure you are kicking the right way, Do you know how many kicks you take in 6 seconds?