Calvin College Summer Workouts

Wednesday, April 9, 2025

Spring Training Block

Warmup

2 X 125 + 2 X 250 + 2 X 125 @ :30R Loosen up w/ Fins & Paddles & snorkle

12 X 25 @ 40 IMO

Main Set

6 X [2 X 75 + 100 + 50] @ 60-70-80-90

1st 3 Rounds = smooth, quiet, consistent

Last 3 rounds = F-F-E-E; E-E-F-F; E-F-E-F

F = stronger, not full send.

Notes: Long Slow swim with fins and paddles to loosen up and work through some stroke to get all the muscles working. Main set is some general conditioning mode. 30 minutes of steady swimming, with some F's in the 2nd 15 Minutes to push it a little. 1st 15 Minutes, count your strokes and keep it consistent, and then on the E's in the 2nd 15 minutes, challenge yourself to get back to your stroke count after the stronger F's. Easier said than done. Great challenge that will make you more efficient and faster when racing.

Tuesday, April 8, 2025

Spring Training Block

Warmup

5 X 200 S-K-S-K-S @ :30R Loosen Up

12 X 25 @ 45 (6 - BK - single arm pulls; 6 BR - BR pull w/ paddles and alt. BR/FL kick)

8 X 25 @ 45 turn sequence

#1 - wall Kick + 45 degree plunge

#2 - 3 shooters

#3 - Flags to wall + uh2o to 15M + 3 touches

#4 - MP Dolphin Dive to 3 touch finish

Main Set

3 X [3 X 100 Board Kick + 100 EZ Swim] @ 1:50-40-30-2:00

*the first round is on 1:50, the 2nd round is on 1:40..... the EZ swim is always on 2

UH2O Kicking!!

6 X 25 @ 50

2 X [3 X 25 @ 40] @ 2:30

3 X [2 X 25 @ 30] @ 2

100 EZ to loosen up

Finish with 1 X 100 w/ Fins and Paddles, max out uh2o kicking to 15M with overkick throughout. Ride the legs!!!!

Notes: Start with some quiet back and forth swimming and kicking. Work on some single pulls with backstroke and some strong double pull, breastroke style and some turns during warmup. Main set has some good ole board kick to hit the fitness in the legs. Then take it underwater and work your streamline muscles and uh2o kicking skills. Finish with a nice big 100 maximizing the time spent underwater and pushing the overkick on the surface.

Monday, April 7, 2025

Spring Training Block

Warmup

3 X 75 + 2 X 100 + 3 X 25 @ 1:20-1:30-40 Loosen Up

8 X 25 Sculling Pattern @ 45 (wrist, elbow, belly, doggie)

12 X 25 @ 45 (6 side-stack-send; 6 D.D. to double pull to chin)

4 X 25 @ 30 Variable Sprint

Main Set

5 X 50 @ 2:00

50 + 75 + 50 + 75 + 50 @ 2:00

75 + 25 + 75 + 25 + 75 @ 2:00

D-Crew Version

75 + 100 + 50 + 100 + 75 @ 2:00

2 X 300 @ 5:00

50 + 75 + 100 + 75 + 50 @ 2:00

Notes: Loosen up, get some sculling in to start the week and then work on some single pulling (side-stack-send) and double pull (D.D to chin) technique. Main set, 30 minutes of good repeats. Be realistic, don't just Blast the first few repeats and hang on for dear life. Be steady and consistent from start to finish with good effort, good stroke counts, and good habits. You have time to talk and rest between reps. You can also mix in as much stroke as you wish.

Friday, April 4, 2025

Spring Training Block

Warmup

300 + 200 Kick + 100 IM @ :30R

8 Dives

*2 Plunge; 2 Plunge-kick-plunge; 2 kick to surface to side kick; 2 kick to surface + 3 touch send

Main Set

Stroke Efficiency w/ FINS and Paddles and Snorkle

12 X 25 @ 45

8 X 50 @ 1:30

6 X 75 @ 2:10

*4 kicks off each wall + set stroke limit at 6-8 strokes + 80-90% effort

Notes: Set strict stroke and kick limit off of each wall and DO NOT BREAK STROKE COUNT. Keep effort level strong at 80-90%. Devil is in the details! Work stroke efficiency today. Big, Tall, Strokes!

Thursday, April 3, 2025

Spring Training Block

Warmup

8 X 75 @ 1:15 Loosen Up

8 X 50 Kick @ 1:00 Odd - Board Kick; Even - uh2o to side kick at 15M

8 X 25 Variable Sprints @ 45

Main Set

18 High Velocity Swims @ 1:20+

6 Flags to far wall (no wall, Dolphin Dive Start)

6 Wall to Far Flags

6 Full 25's w/ Fins and Paddles

D-Crew Version:

6 X [2 X 25 @ 20 or 25] @ 1:20

6 X 50 @ 1:20

3 X 100 @ 2:40

Notes: Hit your highest speeds today!

Wednesday, April 2, 2025

Spring Training Block

Warmup

3 X 150 + 3 X 100 + 3 X 50 @ 2:20-1:40-50 Paddles and Fins

16 X 25 @ 45 4 IMO (3 drill - 1 swim)

FL = D.D. to chin; BK = single arm pulls; BR = 3 spin w/ flutter + 1 stroke plunge; FR = 12 1/2 superman kick + 6 touch overkick

Main Set

4 X [2 X 75 + 100 + 2 X 50 + 25] @ 1:20-1:20-40-40

*slow, steady, hold same stroke count, and kick count no matter what

Notes: Loosen up with some fins and paddles EZ swimming and hit all 4 strokes in the warmup. Main Set is not very glamorous today, but oh so important, work on your stroke efficiency, hold your stroke count and kick count off walls no matter what. The 100 and 2 50's will pinch you a little, but DON'T lose your stroke count.

Tuesday, April 1, 2025

Spring Training Block

Warmup

3 X 100 @ 1:40 Loosen Up

12 X 50 @ 55 K-S; S-K Loosen up legs

12 X 25 @ 50

4 Plunge for :02 + 4 big kicks

4 wall kick + plunge for :02 + 4 big kicks

4 uh2o 25's build tempo of kick

Main Set

[3 X 150 Board Kick @ 2:30] @ 10:00

*best avg.

5 X [2 X 25 @ 30 uh2o] @ 2

*FAST!

4 X 50 Kick @ 2:30

BLAST any way you want, with or without a board

Notes: Nice Leg and streamline session. Part I, make the interval and hold the best avg., then start putting together 2 back to back uh2o 25's, and then finish with some big 50's!