Calvin College Summer Workouts

Tuesday, June 11, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

200 EZ/Loosen

18 X 50 @ 50

12 alt. K/S, S/K moderate effort

6 - Odd's SPRINT kick to far flags + 25 EZ swim, Even's EZ swim + 25 build to SPRINT Kick

Main Set

3 X's

3 X 100 FR Kick @ 1:30 (40) Best Avg.

4 X 75 Stroke Kick @ 1:15 (20) Best Avg.

6 X 50 swim @ 1:00 swim w/ uh2o skills (max. distance off wall in both directions)

Notes: Leg days are important. The pattern today starts off with some good FR kick with a board, then you move into some stroke specific kick (see below), and then you finish some 50's swim pushing the 15M mark in both directions.

Stroke Specific Instructions: BK/FL - No Board, FR w/ Board w/ Flip turns and uh2o takeoff's, BR - 12 1/2 FR, 12 1/2 BR

Monday, June 10, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

8 X 150 @ :15R

2 EZ/Loosen

6 Pull - fewest stroke count, quiet swimming

Main Set

6 X 100 @ 1:20 K/S

300 IM @ 4:30

6 X 100 @ 1:20 rotate 1st/last 50 FAST

6 X 75 @ 1:10 K/S (1st/last 50)

200 IM @ 3:00

6 X 75 @ 1:10 rotate 1st-2nd-3rd 25 FAST

6 X 50 @ 1:00 Kick

100 IM @ 1:30

6 X 50 @ 60 rotate 1st/last 25 FAST

Notes: General Conditioning set in which you rotate through some Kick/Swim's, IM's, and changing speed. FAST = P200 or best effort.

Friday, June 7, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

18 X 50 @ 50

3 EZ + 3 build 1st 25

6 K/S, S/K - Build Kick when 2nd 25 is Kick

3 IMO + 3 Desc. 2nd 25, choice of stroke

Main Set

SPRINT OPTION

10 X 50 @ 4:00

MID-DISTANCE OPTION

10 X 100 @ 4:00

DISTANCE OPTION

10 X 300 @ 4:00

Notes: Our traditional way to end the week with some big efforts, finish the week swinging the sledgehammer.

Thursday, June 6, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

32 X 25

8 EZ w/ long uh2o's @ 30

8 Kick @ 35

8 skills/drills @ 40

8 variable sprint pattern @ 45

Main Set

SPRINT HIGH VELOCITY

3 rounds of:

4 X [2 X 25 + 50] @ 30/90

Round 1 = Kick - 1st 25 BLAST to far flags, 2nd 25 build 12 1/2, BLAST 12 1/2, 50 is EZ w/ head down, no snorkle, as few breaths as possible

Round 2 = Swim - 1st 25 BLAST to far flags, 2nd 25 buils 12 1/2, BLAST 12 1/2, 50 is with fewest strokes and fewest breaths

Round 3 = Fins & Paddles, same pattern as round 2

DISTANCE HIGH VELOCITY

4 X [4 X 25 + 100] @ 25/2:20

25's are BLAST!!! 100 is fewest strokes, breathing 5's

4 X [2 X 25 + 50 + 100] @ 25/40/2:20

25's & 50 is BLAST!!! 100 is fewest strokes, breathing 5's

4 X [2 X 50 + 100] @ 40/2:20

50's are BLAST 100 is fewest strokes, breathing 5's

Notes: BLAST = swimming at highest velocity, both groups are getting small doses of swimming at speeds that are as fast or faster than their shortest races. Today you are going to contrast the high velocity swimming with some long strokes.

Wednesday, June 5, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

12 X 100 @ 1:30

3 EZ/loosen + 9 pull w/ fewest strokes and quiet strokes

Main Set

2 X 300 @ 4:00 (low stroke count)

3 X 200 @ 2:40 (desc. 1-3 to HR 25-28)

6 X 100 @ 1:40 FAST HR 28-30

12 X 50 @ 1:20 BEST

Notes: this is a rainbow/build/descending swim today. Overall you want to build your effort and HR from start to finish. How much control you have is important and a sign of being fit. Here are some instructions for strokes:

* Individual strokes: 300 = FR, 200 = alt. stroke/fr by 25, 100's 2nd 50 stroke, 50's all stroke

IM = 300 FRIM's, 200/100's IM, 50's IMO (3FL,3BK....)

Tuesday, June 4, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

200 EZ/Loosen

12 X 50 @ 55

12 K/S, S/K

*steady build when the 2nd 25 is Kick

Main Set

KICK

6 X 50 + 6 X 25 + 100 @ 60/50/2

6 X 50 + 6 X 25 + 200 @ 55/45/4

6 X 50 + 6 X 25 + 300 @ 50/40/6

6 X 50 + 6 X 25 + 400 @ 45/35/--

Notes: Leg Day! the 50's are Kick with a board, using competitive turns (flip) and finishes holding best avg. (BR - FR/BR by 12 1/2). The 25's are uh2o specific skills (see below). 100-400 are Kick w/ a board going for best 100-400 Kick times (IM - kick IM, BR - FR/BR by 12 1/2).

Underwater Kicking Skills:

FL/BK - uh2o to 15M + swim to wall (carry good tempo)

FR = uh2o takeoff's w/ board, 3 dolphin kicks kick at surface with head down

BR = 3 uh2o streamline kicks + 3 pulls w/ flutter kick at surface + 3 full strokes (full speed)

Monday, June 3, 2019

Spring Training Block

Warmup

10 minutes of dry, dynamic warmup

8 X 125 @ :15R

2 EZ/Loosen

6 Pull w/ fewest strokes and quiet swimming

2 push 1st 75/last 50

Main Set

1 X 100 @ 1:20

4 X 25 @ 30 IMO

2 X 100 @ 1:20

6 X 50 Kick @ 50

3 X 100 @ 1:20

16 X 25 4IMO @ 30

3 X 100 @ 1:20

6 X 50 Kick @ 50

2 X 100 @ 1:20

4 X 25 @ 30 IMO

1 X 100 @ --

Notes: Aerobic Endurance set. The backbone to the set are the 100's. You will accumulate 12 of them throughout the workout and the goal is to be able to keep those strong and consistent, especially as you deviate to some IM or Kick between rounds. There should be no stopping, so have your kickboard ready and know the pattern before you start.