Calvin College Summer Workouts

Wednesday, March 22, 2023

Spring Training

Warmup as you wish

Main Set

5 X 50 Side Kick @ 1:00

4 X 75 Swim FR @ 1:15 ride your sides

8 X 25 @ 45 sculling sequence

4 X 75 Swim FR @ 1:15 lowest stroke count (high elbows)

8 X 25 @ 45 choice of strokes, drills, equipment

4 X 100 FR @ 1:15 strong

Notes: 30 minutes, mixed bag kind of workout, as we work through some simple body position kicking, some sculling, some slow swimming, strokes/equipment, and then a short 5 minute "finisher" at the end.

Friday, September 9, 2022

Pre-Season

Warmup as you need

Main Set

15 X 25-50-75 @ 60 Best Effort

*choose your distance, stroke, and equipment and Be Fast

Notes: Short 15 minutes of high intensity that hits any event, just choose which distance you want to attack!

Thursday, September 8, 2022

Pre-Season

Warmup as needed

Main Set

4 X 25 FAST @ 30

200 EZ @ 2:00

4 X 50 FAST @ 45

150 EZ @ 3:00

4 X 75 FAST @ 60

200 EZ @ 4:00

4 X 100 FAST @ 75

250 EZ

Notes: 30 minute FAST-EZ progression, starting at 2 Minutes and working your way up to 5 minutes

Wednesday, September 7, 2022

Pre-Season

Warmup as Needed

Main Set

300 Board Kick @ 5:00

6 X 25 uh2o Kicking @ 50

4 X 75 @ 1:15-30 (25 side, 25 back, 25 BR w/ board)

6 X 25 FAST Kick @ 50 your choice above or below the surface

6 X 50 Board Kick @ 50 K/S, S/K

6 X 25 FAST Swim @ 50 choice of stroke and equipment

Note: 30 minute progressions that gives you some work on the legs with all the kicks and some short doable speed.

Tuesday, September 6, 2022

Monday, September 6, 2022

Pre-Season

Warmup as Needed

Main Set

12 X 50 @ 55 K/S, S/K (Board Kick)

12 X 25 @ 35 IMO (4FL-4BK-4BR)

12 X 50 @ 45 FR

12 X 25 @ 35 IMO (FL-BK-BR-FR)

12 X 50 @ 55 Pull (breathing 3-2-1 BR per 50)

Notes: HR should stay low, strokes long, and few strokes all day. The breathing pattern will test your lung muscles and may spike the HR a little, otherwise, keep it low and slow.

Friday, September 2, 2022

Pre-Season

Warmup as needed

Main Set

2 X [3 X 100 + 3 X 25] @ 1:20-30

3 X [3 X 75 + 2 X 25] @ 1:00-35

4 X [3 X 50 + 25] @ 40

Notes: Steady, strong swim throughout, SURGE on all last 25's throughout, which is not all out, rather noticeably faster, louder, high tempo.

Thursday, September 1, 2022

Pre-Season

Warmup as Needed

Main Set

2 X [100 + 50 + 6 X 25 + 50 + 100] @ 1:15-45-30

18 X 50 @ 50 (12 Pull, drop buoy and add fins on last 6)

Notes: Part I is a 14 minute swim, keep it controlled, there is a short amount of stress in the back to back 100's, otherwise you should be able to maintain good form. Finish with some quite pulling on the 50's with a little bit of speed on the last 6 with the fins.