Calvin College Summer Workouts

Friday, April 5, 2024

Spring Training Block

Warmup as needed, make sure you are ready!

Main Set

15 Minutes - pick One challenge, finish the week with a big Exclamation POINT

Option 1

5 X 50 @ 3:00 Lay it on the line

Option 2

30 X 25 @ 30 lay it on the line

Option 3

10 X 100 @ 1:30 Descend (90-95-100%) 4-3-3

*4 @ 90, 3 @ 95, 3 @ 100, how low can you go.

Note: Warmup up with some purpose, and then put the hammer down for 15 minutes of your best as you head into the weekend.

Thursday, April 4, 2024

Spring Training Block

Warmup as you wish to do some FAST things!

Main Set

24 X High Velocity Swims @ 70

6 BLAST Kick from wall to far flags (in superman position w/ snorkle or uh2o)

6 Swim from wall to far flags

6 MP - dolphin dive start + 3 kicks + FAST through turn + 4 touches after breakout

6 full 25's w/ FINS and PADDLES

Notes: Hitting your highest speeds in short chunks today, learn how to move through water at your highest speeds. If it doesn't look like performance, it will detrain performance.

Wednesday, April 3, 2024

Spring Training Block

Warmup as you wish

Main Set

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

6 X 25 @ 40 underwater

5 Minute Kick @ 6:00 (F-E-F-E-F by 60)

6 X 25 @ 40 underwater

5 Minute Kick @ 6:00 (80-90-100-EZ by :15)

6 X 25 @ 40 underwater

5:00 EZ Swimming

1 X 100 Kick for time

Notes: A good Leg day for the middle of the week. After each 5 minutes of kicking you have a minute to get back to the wall for your underwater's. For the 5 Minute Kicks, Fast = 4th gear; E = 2nd gear (out of 5).

Tuesday, April 2, 2024

Spring Training Block

Warmup as you wish

Main Set

3 X's

25-33 + 50-66 EZ @ 40-1:20

2 X 25-33 + 2 X 50-66 EZ @ 40-1:20

3 X 25-33 + 3 X 50-66 EZ @ 40-1:20

300 Kick + 200 Swim Stretch it Out

1 X 50-66 BLAST!!!

Notes: Some FAST-EZ swimming today. Our pool is set up in both 33 1/3M lanes or 25 yard lanes so that is why the weird numbers in there. As always, feel free to adjust sendoff's as needed. You can also mix in stroke and kick by round. Stretch it out after the main section, and finish with a bang!!

Monday, April 1, 2024

Spring Training Block

Warmup as you wish

Main Set

12 X 25 + 3 X 100

6 X 50 + 2 X 150

4 X 75 + 300

2 X 150 + 6 X 50

2 X 100 + 12 X 25

*@ sendoff that gives you :10-20R throughout

Notes: This is a aerobic, zone 2 day, keep HR in check (all day - talking pace). Feel free to mix in some stroke and kick at the same pace. The set is set up so you are never too far away from some short repeats. If you want to maximize your time, count strokes, limit strokes, SLOW DOWN, be more efficient, don't just "get the yards in."

Thursday, March 28, 2024

Spring Training Block

Warmup as you wish

Main Set

6 X 25 @ 50 uh2o kicking

3 X 50 @ 1:20 strong, uh2o to 15M both ways

6 X 25 @ 50 superman kick w/ snorkel

3 X 50 @ 1:20 FR w/ over kick (6 beat kick)

6 X 25 @ 50 double pullouts for distance

3 X 50 @ 1:20 BR one or two pull 50's

6 X 25 @ 50 kick FAST any style you wish

3 X 50 @ 1:20 FAST any stroke you want

Notes: working the legs into the strokes, sendoff's shouldn't be scary, execute the skills and streamlines, a little exclamation point on the last round to put it all together.

Tuesday, March 26, 2024

Spring Training Block

Warmup as you wish

Main Set

8 X 25 @ 30 long strokes, few strokes

3 X 100 Kick @ 2:00

8 X 50 @ 50 long strokes, few strokes

3 X 100 Kick @ 1:50

6 X 75 @ 1:10 long strokes, few strokes

3 X 100 Kick @ 1:40

4 X 100 @ 1:30 long strokes, few strokes

3 X 100 Kick @ 1:30

8 X 25 @ 45 long strokes, few strokes

Notes: The 3 X 100's Kick are the backbone of the set and what will create the challenge. The kick is just board kick, no fins and bring it down with the sendoff. The challenge will be to hold the stroke count as that effort builds and the reps get slightly longer. Make sure you use the last 8 25's to re-group and get back down to your lowest count if you weren't able to hold it.