Calvin College Summer Workouts

Tuesday, April 9, 2019

Spring Training Block

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

Main Set

5 X 100 Kick @ 1:20-40 (strong effort w/ :10R)

*BR - do 12 1/2 Flutter, 12 1/2 BR throughout

*use flip turns w/ boards

20 X 25 under bungy

8 @ 45, 6 @ 40, 4 @ 35, 2 @ 30

*BR tie bungy to block and go from MP to far wall on same sendoff's

5 X 100 @ 1:45 Desc. 1-5 to big finish

Notes: Good Leg day, 1st 5 100's are strong with short rest, then transition to some underwater swimming and then finish with a big descend.

Monday, April 8, 2019

Spring Training Block

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

Main Set

4 X 75 alt. Fl-BK-BR, BK-BR-FR @ 1:15

4 X 100 K/S @ 1:30

4 X 125 desc. 1-4 @ 2:00

Double Up's

3 X [25 + 50] @ 40/1:00

2 X [50 + 100] @ 50/1:30

1 X [100 + 200] @ 2/--

Notes: First part of the set is some general conditioning with some strokes, kick/swims, and descending swims. When you get to the double ups, the goal is to go the same speed on the 25's as the 50's, for example if you go 13 on the 25, you go 26 on the 50,.... A little speed control, hold the fastest you can.

Friday, April 5, 2019

Spring Training Block

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

Main Set

SHORT EVENTS

6 X 50-75-100 @ 5:00

*same distance for all 6 swims

LONG EVENTS

6 X 100-200-300 @ 5:00

*same distance for all 6 swims

Notes: Put some big swims in today and enjoy the recovery over the weekend!

Thursday, April 4, 2019

Spring Training Block

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

Main Set

SPRINT - High Velocity

20 Swim @ 90

5 from wall to far flags

5 from flags to wall (20 yards, no wall takeoff)

5 full 25's w/ fins & paddles

5 from block to far flags

MID-LONG DISTANCE - Rainbow, descending efforts

6 X 50 @ 50 desc. P200+5,+4,+3,+2,+1,+0

4 X 50 Kick @ 1:15 Desc. 1-4 to max. effort

3 X 100 @ 1:30 desc. P500 +6, +3, +0

4 X 50 Kick @ 1:15 Desc. 1-4 to max. effort

12 X 25 @ 25 Desc. P100+3,+2,+1,+0

Notes: You have two options so you can be event specific today, the SPRINT option only works if you accumulate take the type of strokes you take in your 50/100, you should be swimming at your highest velocities for short amounts of time. The second option is a nice descending effort set in witch you will bring it down to one swim at P200, P500, and P100. Both sets take 30 minutes to complete, so if you do both, you have a nice hour of very purposeful practice.

Wednesday, April 3, 2019

Spring Training Block

Warmup as you need: 10 minutes on land, 15-20 minute in the the water

Main Set

20 X 100 as follows

1 FAST - 1 EZ @ 1:15

2 FAST - 2 EZ @ 1:20

3 FAST - 3 EZ @ 1:40

4 FAST - 4 EZ @ 2:00

Notes: Good Threshold Set, equal parts work to rest, you may swim stroke, IM, or Kick on the fast 100's if you wish.

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.