Calvin College Summer Workouts

Thursday, June 20, 2019

Summer Training Block - Swim Camp Style

Warmup

300 w/ square turns

3 X 100 K/S @ 2:00 no board, square turns

3 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Main Set (GREEN)

8 X :08 Kick BLAST until Whistle

8 X MP Spin to Finish

8 X Flags to Wall to MP

8 X Start to :08

*All Repeats are on 1:00

FLY Progression

15 X 50 Drill/Swim @ own interval

Fish Swim/Body Dolphin (feel the two kicks)

Single Arm Fly (timing)

Chin Glide/Explosion (isolate the big kick)

* only 3-5 strokes downhill FLY on 2nd 25

Dives/Backstroke Starts

Wednesday, June 19, 2019

Summer Training Block - Camp Week

Warmup

400 w/ square turns

4 X 100 K/S @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Breaststroke Review (feel free to substitute a stroke from your event list)

12 X 50 + 8 X 25 Drill/Swim @ Coaches Interval

#1-4 = Kick on Back, hands at side

#5-8 = BR pull w/ Flutter Kick (Cobra Drill)

#9-12 = 1 pull, 2 Kick

#13-16 = 25’s Pullout Build (Plunge + Kick + Pulldown + sneaky recovery)

Main Set (Blue/Purple)

50 X 25 @ 30

2 FAST FLY, 2 EZ

4 FAST BK, 4 EZ

6 FAST BR, 6 EZ

8 FAST FR, 8 EZ

10 FAST IMO + 2 Extra FR

Warmdown

12 X 25 @ 40

3 Float + 6 desc. 1-3, 4-6 to Pink + 3 Fewest Strokes

Tuesday, June 18, 2019

Summer Training Block - camp version

Warmup

400 w/ square turns

4 X 100 alt. K/S, S/K IM @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Backstroke Review

16 X 50 @ coaches sendoff’s drill/swim

4 Kick w/ hands at side

4 Kick w/ hands at side w/ shoulder-chin

4 shoulder-chin w/ single arm

4 3R/3L/swim

Main Set

High Velocity

8 Kick to :08 seconds

8 Kick’s w/ no Board to :08 seconds

8 from Wall to Flags

8 from flags to flags

8 from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Warmdown

12 X 25 @ 40

3 Float

6 desc. 1-3, 4-6 to pink

3 fewest strokes

Monday, June 17, 2019

Summer Training Block

Warmup

400 EZ/Loosen + 4 X 100 Kick/Swim + 4 X 25 Variable Sprints

Main Set

Part I

1 X 300 (275) @ 4:30 PINK

2 X 50 @ 60 RED

1 X 200 (175) @ 3:00 PINK

3 X 50 @ 50 RED

1 X 100 @ 1:30 PINK

4 X 50 @ 40/45 ORANGE

*300-200-100 slow and quiet, 50’s get faster with interval

60 Rest

Part II

Kick

8 X 50 @ 50/55

6 X 50 @ 55/60

4 X 50 @ 60/65

2 X 50 @ 1:10

*best effort throughout

Extra 1:00

*BENCHMARK* - 100 – TIMED

:30Rest (right into last part)

Part III

4 X’s: RED/ORANGE

1 X 100 @ 1:20/30

1 X 75 @ 1:10

1 X 50 @ 1:00

1 X 25 @ 50

*last 25 is always pedal down to the finish!

Notes: Swim Camp SZN, this is an aerobic workout with some work controlling the HR and a nice middle kick Set.

Friday, June 14, 2019

Friday, November 14, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

18 X 75 @ 1:10

3 EZ/Loosen - 3 desc. 1st 50

3 FL-BK-BR - 3 BK-BR-FR

3 Kick - 3 Swim, FAST 1st 25

MAIN SET

SPRINT

[6 X 25 @ 25] @ 8

[3 X 50 @ 40] @ 8

[2 X 75 @ 60] @ 8

1 X 150 @ ---

*1st swim is always from a dive

MID-DISTANCE

[3 X 100 @ 1:20] @ 12

[2 X 150 @ 2] @ 12

1 X 300 @ ---

*1st swim is always from a dive

DISTANCE

15 X 150 @ 2

*hold best avg.

Notes: All groups are going a 3rd further than a 100, 200, or 1650. First swim is always from a dive, the Sprint and Mid-Distance groups should be doing some easy swimming between Dive swims.

Thursday, June 13, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

12 X 50 @ 50 rotate, K/S-Stroke/FR-build 1st 25

12 X 25 @ 40 variable sprints

Main Set

SPRINT HIGH VELOCITY

24 Swims @ 90

6 dive to far flags

6 X 25 Kick

6 X 50 build by 12 1/2 so last 12 1/2 is Highest Velocity thru finish

6 X 25 w/ fins & paddles

DISTANCE HIGH VELOCITY

12 X 25 @ 40

4 X 50 @ 90

2 X 75 @ 3

1 X 100 @ --

Notes: Swimming at your highest speeds takes high concentration. Sprint should look like 50 speed or faster from start to finish. Distance should be aiming to hold P200 or faster throughout set

Wednesday, June 12, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

12 X 125 @ :15R

4 EZ/Loosen

4 Indy IM w/ middle 25 Kick

4 push 1st 50-75, last 50-25

Main Set

15 X 100 @ 1:30 rotate K/S, IM, Last 25 FAST

15 X 50 @ 50 alt. 3 Kick/3 Swim, 2nd 25 always faster

15 X 25 @ 25-35 Stroke, best avg.

Notes: Mid-Week General Conditioning Set, follow the instructions and you'll get good results