Calvin College Summer Workouts

Tuesday, August 15, 2017

Warmup as needed

Main Set

1 X 150 Kick @ 2:30

3 X 50 Kick @ 45

2 X 150 Kick @ 2:30

2 X 50 Kick @ 45

3 X 150 Kick @ 2:30

1 X 50 Kick

1:00 add Fins

3 X 25 @ 45

1 X 50 @ 1:00

3 X 25 @ 45

1 X 75 @ 1:30

3 X 25 @ 45

1 X 100

Notes: Two part program today. The session starts with some endurance kicking, if you need to adjust the sendoff's, the 50's are intended to be about :05 faster than you want them to be, the 150's should be a doable sendoff that makes you work hard. Take a minute to add fins, the 2nd round is swimming, however, I have given you tame to make sure you can execute 15M underwater off of every wall. Do the 2nd part 2 or 3 times if you want to add some work.

Monday, August 14, 2017

Warmup as needed

Main Set

8 X 25 @ 30 IMO

1 X 300 @ 4:00

6 X 50 FR @ 40

1 X 300 @ 4:00

4 X 75 @ 1:00

1 X 300 @ 4:00

6 X 50 @ 40

1 X 300 @ 4:00

8 X 25 @ 30 IMO

Notes: 36 minutes of steady, sustained effort from start to finish. Get into the week with a nice, steady swim.

Friday, August 11, 2017

Warmup as needed

Main Set

20 X 25 @ 30 Pull w/ Snorkel

12 X 75 @ 1:10 K/S pattern or Stroke/IM pattern

6 X 50-100-150 @ 2:00 Pick your distance

Notes: Nice building set for a big finish to the week. Start with some slow, quiet 25's, if you don't have a snorkle, breath as little as possible as we want your head to stay still. Start getting the blood flowing with the middle 75's as you choose a K/S or Stroke pattern. finish with 6 big swims. Each distance has it's challenges. Be powerful, finish with a bang!

Thursday, August 10, 2017

Thursday, August 10, 2018

Warmup as needed

Main Set

4 X's:

2 X 25 @ 30 (#1 - sprint 1st 15M, #2 - sprint last 12 1/2)

1 X 50 @ 60 (sprint 1st 12 1/2 - 25 - 37 1/2 - 25 each round)

1 X 200 @ 4:00 slow, quiet swimming

3 X's:

2 X 50 @ 50 (#1 - sprint 1st 25, #2 - sprint last 25)

1 X 100 @ 1:40 (sprint 1st 50-75-100 by round)

1 X 200 @ 4:00 slow, quiet swimming

2 X's:

2 X 75 @ 1:15 (#1 - sprint 1st 50, #2 - sprint last 50)

1 X 150 @ 2:30 (Sprint 1st 100 - 150 by round)

Notes: after some volume the first 3 days of the week, here is some fast swimming for the first time this week, enjoy, be fast, take the right type of strokes!

Wednesday, August 9, 2017

Warmup as needed

Main Set

4 X 125 @ 1:45

2 X 75 @ 1:10

3 X 125 @ 1:45

4 X 75 @ 1:10

2 X 125 @ 1:45

6 X 75 @ 1:10

1 X 125 @ 1:45

Notes: Here is the pattern, make it fit to your needs or event list as follows:

* FR - swim straight FR, feel free to adjust sendoff's or do decreasing/increasing sendoff's

*Kick/Swim - Kick the 125's and swim the 75's or vice versa, or do a K/S pattern. adjust sendoff's as needed

*IM - Swim the 125's as 100 IM's with an extra 25 of your worst stroke, Swim the 75's alternating FL/BK/BR and BK/BR/FR

*be creative and make up something on your own?

Tuesday, August 8, 2017

Warmup the legs

Main Set

3 rounds (36 minutes)

3 minutes - Vertical Kick (:10 hands on shoulders/:10 hands in streamline)

3 minutes - alternate 3 shooters from bottom on the tops/:06 streamline blast on the 30's

6 X 25 Kick @ :30 best avg.

1 X 100 Kick For Time @ 3:00

Notes: Nice Kick Progression, start with vertical kick, alternating streamline and hands on the shoulders, then go right into 3 shooters (streamline blast from bottom of pool, fight for kicks at the top) and a short :06 streamline kick BLAST on the 30's. Go right into some 25's continuing the strong effort w/ or w/o a board and then crank out your best 100. Go right into Rd. 2 and 3.

Monday, August 7, 2017

Warmup: as needed

Main Set

4 X 100 @ 1:30 (alt. Kick 1st/last 25)

2 X 25 @ 30

3 X 50 @ 45

4 X 75 @ 60

4 X 100 @ 1:30 (1st 50 Kick)

2 X 75 @ 60

3 X 50 @ 45

4 X 25 @ 30

4 X 100 @ 1:30 (alt. Kick 1st/last 75)

2 X 25 @ 30

3 X 50 @ 45

4 X 75 @ 60

Notes: Good set to sustain a strong effort from start to finish. The 100's add more kick to the progression, while the 25-75's allow you to maintain a strong pace.