Calvin College Summer Workouts

Monday, August 6, 2018

Endurance

Warmup

10 minutes of dry, dynamic warmup

300 loosen

6 X 75 Pull @ 15R fewest strokes

6 X 75 @ 15R rotate 1st-2nd-3rd 25 fast

Main Set

2 X's Kick:

1 X 100 @ 1:30

1 X 150 @ 2:30

1 X 200 @ 3:30

*hold best avg.

Swim:

3 X 25 @ 25

1 X 50 @ 45

2 X 25 @ 25

2 X 50 @ 50

1 X 25 @ 25

3 X 50 @ 55

3 X 75 @ 60

1 X 25 @ 40

2 X 75 @ 60

2 X 25 @ 30

1 X 75 @ 60

3 X 25 @ 20

*hold best avg.

Pull:

4 X 100 @ 1:15

3 X 150 @ 2:15

2 X 200 @ 3:15

*hold best avg.

Notes: 3 parts, take minimum rest between sets and keep it moving, nothing is meant to be crazy fast, just keep the HR around 25.

Monday, July 30, 2018

July 30 - Aug 3

I will be on vacation, go back and use some old workouts for the week. These workouts will pickup again on Aug. 6th

Friday, July 27, 2018

Mixed Endurance

Warmup

10 minute dynamic warmup

300 loosen

6 X 150 @ :15R

3 Pull w/ fewest strokes

3 Push 1st 75-100-125, choice of stroke

Main Set

12 X 100 Pull @ 1:20 Smooth

6 X 50 Swim @ 40 Strong, start getting it moving

1:00 Rest

3 X 100 @ 1:40 Last 25 FAST

4 X 75 @ 1:15 Last 50 FAST

5 X 50 @ 2:00 FAST

Notes: 1st 1500 starts slow and quiet with the pulling, use the 50's start start moving. Take a short break and then get up to top speeds for the last 850 with some fast 25's and 50's. We are thinking P200 or better.

Thursday, July 26, 2018

High Velocity

Warmup

10 minute, dry, dynamic warmup

300 loosen

4 X 75 Pull @ :15R

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

12 X 25 @ 30 variable sprint pattern, each 4 gets faster

Main Set

24 X "High velocity Swim" @ 90

6 from Flags to wall (20 yards)

6 from mid pool, facing opposite direction, start with flip

6 swim to mid-pool flip and SPRINT back to wall

6 full 25's w/ fins & paddles

Notes: this pattern uses your own body to simulate some resistance, starting with no wall, then facing the opposite direction and flipping and then creating some momentum in the opposite direction from your swim out to the mid-pool. The last 6 you get to use the wall and equipment!

Distance Option

24 @ 100

6 @ 1:15 FAST 1st 25

6 @ 1:30 FAST 1st 50

6 @ 1:45 FAST 1st 75

6 @ 2:00 FAST

FAST = P400/500 or better

Wednesday, July 25, 2018

Legs

Warmup

10 minutes of dry, dynamic warmup

300 loosen

12 X 50 @ 55 alt. kick/swim, swim/kick

Main Set

8 X 50 Kick @ 1:00

*1st 25 w/ vertical board

8 X 100 K/S @ 1:20-30 (kick 1st 50, hold best avg.)

8 X [50 + 2 X 25 + 50] @ 50/40/1:30

*1st 50 = Kick FAST w/ board, 25's = underwater, last 50 is swim with kickouts to 15M FAST~

300 EZ Kick at talking speeds

1 X 300 Kick for time!

Tuesday, July 24, 2018

Fast/EZ - Race Pace

Warmup

10 minutes of dry, dynamic stretching

300 loosen

8 X [50 + 2 X 25] @ 50/30/40

50's = desc. by 4's

1st 25 = fewest strokes, no breath

2nd 25 = ez double arm back

Main Set

4 X [100 + 2 X 75] @ 1:30/1:15

100's = desc. 1-4

1st 75 = FAST, 2nd 75 EZ

4 X [2 X 75 + 100] @ 1:15/1:30

75's = FAST

100 = FAST 1st 25-50-75-100 by round

12 X 25 @ 30 w/ fins & paddles

2 FAST, 2 EZ

Notes: Nice Pattern to accumulate some fast swims!

Monday, July 23, 2018

Mixed Endurance

Main Set

10 minutes of dry, dynamic warmups

300 Loosen

3 X 200 Pull @ :15R w/ fewest strokes!

Main Set

9 X 75 @ 1:10

3 best avg., 3 FAST middle 25, 3 best avg.

9 X 150

3 Kick @ 2:30, 3 IM, no FREE @ 2:15, 3 Kick @ 2:30

9 X 75 @ 1:10

Odd - Best Avg. Even - FAST 1st 25

Notes: Be in control of your effort throughout, enough so that you can put together a few FAST 25's and a small amount of stroke.