Calvin College Summer Workouts

Tuesday, April 2, 2019

Spring Training Block

Warmup as needed: 10 minutes on land - 15-20 minutes in the water

Main Set:

FOR FLY/BACK

Under the Bungy Cord Set:

3 X's:

2 X 25 @ 60

3 X 25 @ 50

4 X 25 @ 45

6 X 25 @ 40

take and extra 60 before rounds 2-3

Notes: string a bungy cord across lane lines at mid pool (MP), go uh2o past bungy cord on every 25 and maintain best avg., feel free to add fins as needed.

FOR FREE/BREAST

FREE = Kick the above set w/ snorkle, uh2o take off's w/ board, animal Kick style, All Out!!

BREAST = do the same pattern except with a bungy cord tied to the block, you will race to the far flags or to the wall depending on the cord and your body size.

Monday, April 1, 2019

Spring Training Block

Warmup as needed: 10 minutes on land, 15-20 minutes in the water

Main Set

3 X's

100 + 3 X 50 @ 1:20/50

150 + 2 X 50 @ 2:00/50

200 + 1 X 50 @ 2:40/50

Rd. 1 = 100-200 is FREE, 50's are Stroke/FR IMO

Rd. 2 = 100-200 is FREE, 50's are Kick

Rd. 3 = 100-200 is FREE, 50's are 1st 3 Fast/EZ, next 2 are EZ/FAST, last 50 is FAST

Notes: Straight through, no breaks, strong swimming from start to finish, with a little bit of speed at the finish.

Friday, March 29, 2019

Spring Training Block

Warmup as needed: 10 minutes on land, 15-20 minutes in the water

Main Set

Choose one 15 minute High Intensity Pattern:

30 X 25 @ 30 Max Effort

20 X 50 @ 45 Max Effort

15 X 75 @ 1:00 Max Effort

10 X 100 @ 1:30 Max Effort

3 X 300 @ 5:00 Max Effort

Notes: Pick one and finish the week with a Big Time Effort! Record it and use it as a benchmark so you have something to compare.

Thursday, March 28, 2019

Spring Training Block

Warmup as you wish: 10 minutes of dynamic stretching on land + 15-20 minutes in the water

Main Set

300 + 4 X 100 K/S @ 4/1:30

400 + 3 X 100 K/S @ 5:20/1:25

500 + 2 X 100 K/S @ 6:40/1:20

300 @ ---

Notes: Nice Sustained Endurance today with some longer repetitions. Keep it strong throughout with a little extra kick on the last 300!

Wednesday, March 27, 2019

Spring Training Block

Warmup as you wish: 10 minutes dynamic stretch on deck + 15-20 minutes in the water

Main Set

3 rounds of:

3 X [75 + 75 + 100] @ 1:10-20-30

Rd. 1 - Alt. Kick 1st/last 50, desc. 50's kick 1-3

Rd. 2 - Stroke Pattern: see below

Rd. 3 - w/ F+P, 1st 75 = Sprint 1st 25, 2nd 75 - Sprint 1st 50, 100 = Sprint 1st 75

Stroke Patterns:

BREAST = swim BR on last 25-50-75

FL/BK = 1st/last 25's stroke, last 25 uh2o to 15M

IM = 75 50FL/25BK, 75 50BK/25BR, 100 FRIM

FREE = 1st 75 = 1st 12 1/2's shoulder driven, 2nd 75 - all hip driven, 100 = shoulder driven last 12 1/2 of each 50

Notes: General Conditioning, feel free to move sendoff's to 1:20-30-40 if that helps keep the integrity of the workout intact.

Tuesday, March 26, 2019

Spring Training Block

Warmup as you wish (10 minutes of dynamic stretching on land + 15-20 minutes in the water)

Main Set (Legs)

4 X 100 @ 1:30 Kick/Swim by 50

4 X 100 @ 1:30 Kick/Swim by 1st/last 75

4 X 75 @ 1:30 Kick

4 X 50 @ 1:30 Kick

4 X 25 @ 1:30 Kick

Notes: This set should allow you to accumulate some strong kicking throughout. The set will start out fairly comfortable and aerobic. Hold your best avg. from start to finish and your average should get faster the rest increases. Be stroke/event specific. BK/FL should try to maximize time underwater. BR should do 1st 12 1/2 FR, 2nd 12 1/2 BR. FR should do underwater takeoff's with board and flip turns on walls.

Monday, March 25, 2019

Spring Training Block (7 weeks until exams)

Warmup as you wish - 10 minutes on land + 15-20 minutes in the water

Main Set

36 X 50 @ 50 as follows:

3 Kick + 6 Stroke/FR (IMO) + 3 Best AVG. FREE

4 Kick + 4 IMO + 4 Best AVG. FREE

6 Kick + 6 Best Avg. FREE

Notes: 30 minutes of strong, steady swimming. Best Avg. means work hard, hold fastest pace.