Calvin College Summer Workouts

Wednesday, September 13, 2017

Pre-Season

Warmup

400 Loosen

200 Buddy Kick

3 X 100 @ 1:45 (Fast 1st 25-50-75)

Main Set

30 X 75

1st 6 FAST 1st 25 @ 1:15

2nd 6 desc. 1-3, 4-6 @ 1:05

3rd 6 FAST middle 25 @ 1:15

4th 6 desc. 1-3, 4-6 @ 1:05

Last 6 FAST last 25 @ 1:15

Notes: A little speed for the middle of the week, should be a very managable abount of fast swimming. Feel free to mix it up into strokes or kicks.

Tuesday, September 12, 2017

Pre-Season

Warmup

200-400 loosen

12 X 50 @ 55 alt. K/S, S/K

Main Set

3 X 50 Kick @ 50

1 X 200 @ 3

4 X 50 Kick @ 50

4 X 25 FAST @ 30

5 X 50 Kick @ 50

1 X 400 @ 6

6 X 50 Kick @ 50

1 X 400 @ 6

5 X 50 Kick @ 50

4 X 25 FAST @ 30

4 X 50 Kick @ 50

1 X 200 @ 3

3 X 50 Kick @ 50 LAST ONE FAST

Notes: Another steady, strong, aerobic day. Hold a nice stroke effort on the kicks as you accumulate some work with your legs. There are few longer swims to stretch it out, but the sendoff's are not hard, so keep the stroke count down, there are a handfull of fast 25's and a big 50 kick at the end to get it moving.

Monday, September 11, 2017

Pre-Season

Warmup

300 Loosen

12 X 75 @ 1:10

1st 8 are pull, fewest strokes

Last 4 are as follows:

1 - 1st 25 Fast

2 - last 25 Fast

3 - 1st 50 Fast

4 - last 50 Fast

Main Set

18 X 125

6 FR @ 1:30-45

6 @ 1:45-2:00 alt. 1st/last 50 kick

6 @ 1:45-2:00 Indy IM, stroke pattern, Fins/paddles

Notes: Steady, Strong, Monday swim. HR should not go above 25ish very much. The main set is to give you about 10 minutes of Freestyle, 10 minutes of K/S, and 10 minutes of IM/Stroke/Equipment. You can always add more reps if you want to extend the lenght of the workout.

Friday, September 8, 2017

Warmup

300 loosen

3 X 100 Pull @ 1:40 (fewest strokes)

6 X 50 @ 50 desc. 1-3, 4-6

Main Set

Option 1 (SPEED)

30 X 25 @ 60

1st 10 = Kick, 2nd 10 = Swim, 3rd 10 add Fins/Paddles

Option 2 (VOLUME)

3 X 50 @ 50

3 X 150 @ 2:10

3 X 250 @ 3:30

2 X 50

2 X 150

2 X 250

1 X 50

1 X 150

1 X 250

Notes: Take your pick as you head into the weekend or do one today and one on Saturday. Option one is your chance to get your velocity and tempo up. Feel free to up do a variation of this sit by doing 50's or 75's, holding your best avg. By doing that, you turn it into a different type of set, and your done at the same time. Option 2 is meant to increase the length of your swim session, it should be done slow, steady and strong. If you want to add even more length start at 4's and go down to 1's.

Thursday, September 7, 2017

Warmup

300 Loosen

8 X 75 Indy IM @ :15R

*these are K/D/S, and done as FL/BK/BR, FR/FL/BK, BR/FR/FL, BK/BR/FR

Main Set

12 X 25 stroke @ 35

4 X 50 FR @ 45

12 X 25 Stroke @ 35

2 X 100 FR @ 1:30

12 X 25 Stroke @ 35

1 X 200 FR

Notes: working on accumulating good strokes in doable doses. Should be plenty of rest and short enough repeats to do stroke the right way and at meaningful speeds. Work the FR as hard as you want.

Wednesday, September 6, 2017

Warmup

300 Loosen

200 Buddy Kick

3 X 100 @ :30R

*strong Kick on 1st 25-50-75 of each 100

Main Set

4 X 100 Kick @ 1:45 (talking pace)

4 X 25 @ 45 (underwater/sprints)

8 X 100 Kick/Swim @ 1:30 (smooth/steady)

8 X 25 @ 45 (underwater/sprints)

4 X 100 Kick @ 1:45 best avg., go for it

4 X 25 @ 45 sprint swim w/ good underwaters

Notes: Obviously working on the legs today, with some slower steady kicking, some crucial underwater sprint kicking, and just a little bit of uncomfortable kicking with the last 4 100's.

Tuesday, September 5, 2017

Pre-Season

Warmup

300-500 loosen

12 X 50 @ :55 alt. K/S, Stroke/FR (stroke is IMO)

Main Set

3 X 300 Pull @ :15R

4 X 250 @ :30R Kick Progression

*kick 1st 50-100-150-200

6 X 75 FR @ 1:10

Notes: Slow, steady, quiet, long swimming, kicking should be at a conversation effort, HR should stay below 25