Calvin College Summer Workouts

Friday, July 20, 2018

Mixed Endurance

Warmup

10 minutes, dry, dynamic stretching

300 loosen

9 X 100 @ :15R

3 K/S, 3 IM, 3 desc. 1-3

Main Set

40 X 75

8 @ 1:10 alt. 1st/last 50 Kick

8 @ 1:00 FR Best Avg.

8 @ 1:10 alt. FL/BK/BR, BK/BR/FR

8 @ 1:00 FR Best Avg.

8 @ 1:10 1st 4 sprint 1st/last 25, 2nd 4 desc. 1-4

Notes: Steady effort throughout set, save enough at the end for a big finish!

Thursday, July 19, 2018

High Velocity

Warmup

10 minute dry, dynamic warmup

300 loosen

24 X 25 @ 35

Alt. 4 fewest strokes, 4 variable sprint pattern

Main Set

Sprint Option

8 X 25 Kick @ 90 BLAST IT

8 X 25 from push w/ Fins & paddles @ 90 BLAST IT

8 X Dive 25 @ 90 BLAST IT

Distance Option

16 X 25 @ 45 w/ t-shirt or resistance shute

8 X 50 @ 90 from push

4 X 100 @ 3:00

*Goal is P200 or better

Notes: Take a lot of meaningful strokes today!

Wednesday, July 18, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

300 Kick at talking pace

12 X 25 @ 40 alt. 2 underwater, 2 with board, desc. in groups of 4

Main Set

3 X 100 + 6 X 25 @ 1:40/40

3 X 150 + 4 X 25 @ 2:30/30

3 X 200 + 2 X 25 @ 3:20/20

*take an extra 60

2 X 25 + 3 X 100 @ 20/1:40

4 X 25 + 3 X 100 @ 30/1:30-35

6 X 25 + 3 X 100 @ 40/1:20-30

Notes: A good day for the legs. the 100-150-200's are all kick with a board with competitive turns holding best avg/effort. The 25's are all done w/o a board and underwater as much as possible. The last 3 rounds of 3 X 100's are best avg. w/ a sendoff pattern that will tighten the screws on the rest as you go. The Legs are the best source of propulsion! You got to be in shape to take advantage of them.

Tuesday, July 17, 2018

Fast/EZ

Warmup

10 minute dry, dynamic warmup

300 loosen

8 X 125 @ :15R

4 - Indy IM w/ middle 25 Kick

4 - Alt. 1st 50 Fast, last 75 build

Main Set

2 X 75 + 2 X 50 + 2 X 75 @ 60 (50's FAST)

2 X 75 + 2 X 50 + 2 X 75 @ 55/60/65 (50's FAST + 1st 75 of last 2 FAST)

2 X 75 + 2 X 50 + 2 X 75 @ 50/60/70 (50's FAST + last 2 75's FAST)

2 X 75 + 2 X 50 + 2 X 75 @ 55/60/65 (all 75's FAST, 50's EZ)

2 X 75 + 2 X 50 + 2 X 75 @ 60 (1st 75-50-75 FAST)

Notes: It's a symmetrical pattern with the sendoff's, the FAST EZ pattern is a little more complicated, but it should be doable and something you can remember. Feel free to take a 50-100 EZ between rounds.

Monday, July 16, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

8 X 75 @ :15R

Odd = Kick/Swim

Even = Desc. 1-4

Main Set

9 X [4 X 100]

Rd. 1,4,7 are Kick @ 1:50-40-30 by round

Rd. 2, 5, 8 are IM or stroke pattern @ 1:20-40

Rd. 3,6, 9 are FR @ 1:15-30-45 by round

Notes: The set should be completed from start to finish with no break. The Kick sendoff's get faster as you go (feel free to adjust), maintain best avg. The IM/stroke sendoff should stay the same on every round, while you maintain your effort and the FR sendoff get's slower so your average can get faster as you go through the set.

Friday, July 13, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 50 @ 50

4 X 100 @ 1:30

3 X 150 @ 2:00

*slowly get moving better throughout progression

Main Set

200 + 2 X 50 @ 2:20/60

200 + 4 X 50 @ 2:30/55

200 + 6 X 50 @ 2:40/50

200 + 8 X 50 @ 2:50/45

200 + 10 X 50 @ 3/40

1:00 Rest

1 X 200!

Notes: The 1st 5 200's are Strong, but not all out, HR around 25, the 50's should be as close to P400/500 or under as possible for Distance Swimmers, P200 + 3 or better for Sprint Swimmers. The last 200 is the big finish, go for it!

Thursday, July 12, 2018

High Velocity

Warmup

10 minutes of dry, dynamic warmup

300 loosen

4 X 100 Pull

4 X 50 Kick

4 X 25 variable sprint

Main Set

24 High Velocity Swims @ 90 seconds

6 from flags to flags (no wall)

6 from flags to flags (start facing opposite direction, flip and then go, no wall)

6 X 25 Kick

6 X 25 Swim

Distance Version (P200 or better)

20 X 50 @ 2:00

8 Kick

8 Swim

4 w/ fins & paddles