Calvin College Summer Workouts

Thursday, June 9, 2016

Rainbow - Build

Warmup (HR below 22 per:10)

300 loosen

12 X 25 skills & drills

4 X 125 Pull @ :15R

Main Set

2 X 300 Kick @ 5:00

*2nd, :15 faster than 1st, bring HR up to 25 per :10

3 X 200 IM @ 3:00-30 HR 25-28 per :10

6 X 100 FR @ 1:30 (HR 30+)

Notes: work on controlling your energy output, timing, and effort as you slowly build throughout the set and finish with your best.

Wednesday, June 8, 2016

High Velocity

Warmup

300 loosen

4 X 100 IM or mixed strokes, moderate effort

12 X 25 variable sprints

Main Set

8 X 50 @ 60

*full speed last 12 1/2, no more than one breath

8 X full speed sprint to far flags, use wall or blocks @ 60+

8 X full 25 w/ fins & paddles @ 90 faster than race pace

Notes: you have to practice taking strokes at race tempo and your body moves differently at high velocities, no better way to do that than short chunks. Rest has to be availble, otherwise it just becomes "try hard" mode.

Tuesday, June 7, 2016

Legs/Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

6 X 25 w/ good take off's and underwaters

Main Set

5 X {3 X 25 Kick @ 30} @ 2:00

*max. amount of underwater kicking

5 X 25 sprint swim @ 30

*good wall, underwater, breakout and swimming velocity

1:00 break

4 X {3 X 25 Kick @ 30} @ 2:00

4 X 25 sprint swim @ 30

1:00 break

3 X {3 X 25 Kick @ 30} @ 2:00

3 X 25 sprint swim @ 30

Monday, June 6, 2016

Aerobic Endurance

Warmup

300 loosen

4 X 75

push 1st 25-50 on 1st 2, then sprint last 25 on last 2

Main Set

35 X 50 as follows

5 Kick @ 50

4 IMO @ 50

3 sprint 1st 25 @ 50

2 @ 40 FAST

1 EZ @ 60

5 Kick @ 50

1 EZ @ 60

2 @ 40 FAST

3 sprint last 25 @ 50

4 IMO

5 Kick @ 50

Notes: good pattern, a few changes in speed and strokes will keep you honest!

Thursday, June 2, 2016

Friday, June 3, 2016

Fast Friday

Warmup

300 loosen

4 X 75 desc. 1-4

12 X 25 variable sprints

Main Set

4 X "X" @ 1:00

4 X "Y" @ 1:30

4 X "Z" @ 2:00

X = 25-100

Y = 50-150

Z = 75-200

Notes: 18 minutes of high intensity swimming. Choose your distance. if you stay on the short side, you will create a very nice sprint set, as you add distance to your variables, it becomes quite the high intensity endurance effort, and if you stick with something in the middle it is a nice "blue" set as we call it. You can't go wrong, pick a distance and swim fast!

Thursday, June 2, 2016

Rainbow Set (build)

Warmup

300 loosen

200 Kick

100 IM

300-200-100 Pull @ :15R

*quiet, slow, long swimming

Main Set

3 X 300 K/S @ 4:30 (HR around 25)

kick first 100-150-200

3 X 200 IM @ 2:45-3:15 (HR 25-28)

4 X 100 FR @ 1:10-20 (HR 30+)

Notes: the set actually starts with the Warmup, starting slow, quiet, and then picking up the intensity, effort, and HR as the set goes, practice timing, you want to finish with your best.

Wednesday, June 1, 2016

Legs/Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

Main Set

1 X 300 Kick @ 5:00 (best, sustained effort)

2 X :30 vert. Kick BLAST @ 60

1 X 200 Kick @ 4:00 (best, sustained effort)

4 X 3 shooters @ :30 (from bottom of pool)

1 X 100 Kick @ 2:00 (best)

8 X underwater @ 45 from running dive

1 X 100 Kick @ 2:00 (best)

4 X 300 shooters @ :30 (from bottom of pool)

1 X 200 Kick @ 4:00 (best, sustained effort)

2 X :30 vert. Kick BLAST @ 60

1 X 300 Kick best!

Notes: best efforts on the 3-2-1 kIcks with board or on back, then keep moving through all the other skills and challanges. shooters are streamlines from the bottom of the pool (8ft.), and the 8 underwaters are streamlines from a running dive.