Calvin College Summer Workouts

Tuesday, May 9, 2023

Spring Training Block

Warmup the legs

Main Set

5 Minute Kick @ 6:00 (steady, talking pace)

8 X 25 uh2o Kicking @ 45 streamline

5 Minute Kick @ 6:00 (30 FAST - 3 EZ)

8 X 25 uh2o Kicking @ 45

5 Minute Kick @ 6:00 (20-30-40-50-60 FAST)

8 X 25 uh2o Kicking @ 45

5 Minute Kick @ 6:00 (30 vert. board - 30 normal board, strong throughout)

8 X 25 Swim w/ uh2o to 15M @ 45

Notes: good work with the legs today at the surface and underwater!

Monday, May 8, 2023

Spring Training Block

Warmup as you wish

Main Set

12 X 75 @ 1:10

8 X 100 Kick @ 1:45

4 X 125 @ 1:45

2 X 150 Kick @ 2:30

1 X 200 @ ---

Notes: Keep the HR down, keep the strokes long, and enjoy a slow, quiet day. Keep it in Zone 2 which is a talking pace. If you want to add more adjust the pattern to 16-10-8-4-2, but the strategy stays the same, slow, quiet swimming with long strokes.

Friday, May 5, 2023

Spring Training Block

Warmup as you wish

Main Set

5 X 100 @ 1:30

5 X 75 @ 1:30

5 X 50 @ 1:30

5 X 25 @ 1:30

Notes: A cinco de mayo kind of day, hold your best, a lot of ways to make this your own set, make it kick, stroke, IM, or use any equipment, just hold your best effort for 30 minutes on a Friday

Thursday, May 4, 2023

Spring Training Block

Warmup as Needed

Main Set

24 X High Velocity Swim's @ 70

Rotate through this pattern, do as 50s:

#1 - BLAST from wall to far flags (go from a block if you want)

#2 - use 1st 12 1/2 to build to full speed, then BLAST from MP to MP, then EZ last 12 1/2

#3 - BLAST full 25 no breath + turn to :03 plunge, then EZ to wall

#4 - 8 stroke drill both ways

Notes: hit your highest speeds today, with a little lung busters

Wednesday, May 3, 2023

Spring Training Block

Warmup as Needed

Main Set

18 X 25 @ 40 Skills and Drills

6 Freestyle - alt. superman-side kick; side-stack-send

6 mixed strokes and drills

6 - 2 Plunge; 2 plunge for :02 + kick for 3 + Plunge; 2 plunge for :02 + kick to surface + 3 strokes to side plunge

12 X 100 @ 1:40

6 @ 80%

4 @ 90%

2 @ 100%

Notes: work through some skills during the front end of the session, and then finish with some gear work. Control your energy output and timing, work through your 3 gears.

Tuesday, May 2, 2023

Spring Training Block

Warmup as Needed

Main Set

2 X [4 X 50 Board Kick @ 45] @ 4:00

12 X 25 @ 40 rotate side kick-back kick - uh2o kick

2 X [2 X 100 Board Kick @ 1:30] @ 4:00

12 X 25 @ 40 alt. Back Kick - uh2o kick

2 X 200 Board Kick @ 4:00

4 X 25 @ 45 uh2o kick All Out

Notes: all board kick should be done with hard work, best effort, good sustained effort, the 25's are kicking with no board, with some of it underwater. Finish with a bang with 4 really good FAST underwater 25's.

Monday, May 1, 2023

Spring Training Schedule

Warmup as you wish

Main Set

12 X 50 @ 1:05 holding best avg.

12 X 50 @ 55 Fast-EZ

12 X 50 @ 45 F-E-F-E-F-F-E-E-F-F-F-E

Notes: Start the set with some strong 50's, holding your best, all rest is rest on the wall, then transition into a F-E pattern with active recovery. Nice little test on a Monday.