Calvin College Summer Workouts

Tuesday, April 12, 2016

Legs/EZ-Fast

Warmup

900 as follows:

100FR - 50K - 50 mixed strokes - 100 K (3 X's)

Main Set

3 X 25 Kick @ 25 FAST

1 X 50 EZ Swim @ 1:15

4 X 25 Kick @ 25 FAST

1 X 50 EZ Swim @ 1:15

5 X 25 Kick @ 25 FAST

1 X 50 EZ Swim

3 X 50 FR @ 40 FAST

1 X 100 EZ @ 2:00

4 X 50 FR @ 45 FAST

1 X 100 EZ @ 2:00

5 X 50 FR @ 50 FAST

1 X 100 EZ

2 X's:

1 X 100 Kick @ 1:30 FAST

1 X 50 EZ @ 1:00

1 X 50 FR @ 45 FAST

1 X 100 Kick/Swim EZ @ 1:45

Notes: Round 1 accumulate some really fast 25's Kick; Round 2 accumulate some really fast 50's FR; Round 3 integrate some fast 100's K w/ some fast 50's swim.

Monday, April 11, 2016

Aerobic Enurance

Warmup

300 loosen

200 kick, descend effort by 50's

300 Pull sculling every 3rd 25

Main Set

8 X 50 FR @ 45

4 X 100 Kick @ 1:30-45

2 X 200 IM @ 3-3:30

1 X 300 choice @ :30R

2 X 200 FR @ 2:30-3

4 X 100 Kick @ 1:30-45

8 X 50 IMO @ 45

Notes: 35-45 minutes - steady effort - no stopping between lines, keep the HR up the entire set, otherwise it changes the results you get.

Thursday, April 7, 2016

Aerobic Endurance - Mixed Strokes

Warmup

300 loosen

6 X 100 @ :15r

Alt. Frim w/ IM

Main Set

12 X 50 @ 50 alt. Fl/FR, FR/fl

6 X 100 bk/br @ 1:40

3 X 200 @ 3

1-IM, 2-FRIM, 3-FR

Notes: 30 minutes, hold strong effort, see if you can get after the 200's

Wednesday, April 6, 2016

High velocity

Warmup

300 loosen

3 X 100 @ :15 r 1st 50, 2nd 50, 1st 75 strong

8 X 25 variable sprints

Sprint:

8 minute vert. Kick

:06 streamline blast on tops, 2 shooters from bottom on bottoms

8 X 25 underwater with fins @ 45

8 X 15m bucket sprint @ 60

8 X sprint to far flags @ 60

Notes: 30 minutes, start vertical with some explosive kicks, then take it horizontal with a bigger engine, fins, add some resistance, than get up to full speed to far flags

Distance high velocity

9 minute kick

20/40, 30/30, 40/20 fast/ez

18 X 25 @ 30 holding best avg

9 X 50 @ 60 fast/ez, ez/fast, all fast

Notes: 27 minutes, all fast swimming and kicking should be as close to p200 as possible, accumulate some good lengths today

Tuesday, April 5, 2016

Legs

Warmup

100 loosen

200 buddy kick

3x100@:15R, kick 1st 25, middle 50, last 75

Main Set

3 X's through

1 X 25 underwater @ 30

3 X 50 @ 50, best avg

3 X 75 @ 1:20, sprint kick 1st 25, 50 ez swim

1 X 100 kick at best @ 1:30

2:00 to do an ez 50 and get kick board to other end

Notes: starts with an underwater kick, feel free to do from a dive, hold best avg. on the 50's, then shift to some explosive 25's with some ez swimming to recover, followed by a 100 in which you should go for it

Monday, April 4, 2016

April 4, 2016

Monday, April 4, 2016

Aerobic Endurance

Warmup

300 loosen

3 X 25 @ 10r, descend 1-3

3 X 50@ 10R descend 1-3 kick

3 X 75 @ 10r descend 1-3

Main Set

10 X 200 @ 3

1-4 are kick swim start with 50 kick add 50 until number 4 is all kick

5 is ez and use to catch up if you don't make the last 200 under 3

Last 5 hold strong effort throughout, HR 25+

Notes: straight forward, 30 minutes of good effort

Friday, April 1, 2016

FAST FRIDAY!

Warmup

300 loosen

3 X 150 Pull @ :15R

3 X 100 @ :30R push last 25, 50, then 75

3 X 50 @ :60R, highest velocity on 1st 25

Main Set

3 X "X" @ 3:00

2 X "Y" @ 3:00

1 X "Z" @ 3:00

X = 25-100 (choose your distance)

Y = 50-200 (choose your distance)

Z = 75-300 (choose your distance)

Notes: 18 minutes - depending on your variablies the set changes quite a bit. If you stay with the shortest option, it becomes 25's, 50's, and a 75 done extremely fast. On the long end it is 100's, 200's and a 300 which is entirely different ball game. Of course you can choose anything in between to fit your fitness level, your mental level or a stroke/event that you are working toward.

*this is a variable of the Dave Salo X-Y-Z Set, so I can't take credit for the idea.