Calvin College Summer Workouts

Thursday, May 22, 2025

Summer Training Block

Warmup

2 X 150 Loosen + 3 X 100 K-S + 4 X 75 FL-BK-BR; BK-BR-FR; 6 X 50 F-E

@ 2:30-1:50-1:30-60

Main Set

18 High Velocity Efforts @ 1:30+

6 MP to wall and back out to 3 touches (15M)

6 Flags to Far wall (no wall start to BIG FINISH)

6 Wall to Wall w/ Fins and Paddles (finish to FT.)

D-Crew Version

18 X 50 @ 1:30 (P200 or better)

Notes: Thursdays are for our fastest Speeds! get up to speed!!!

Wednesday, May 21, 2025

Summer Training Block

Warmup

4 X 125 + 4 X 100 + 4 X 75 @ 2-1:45-1:15 Loosen up w/ Fins and Paddles!

3 X 150 Kick @ :15R Talking Pace

Main Set

12 X 50 @ 50 (80%)

10 X 100 @ 1:30 (90%)

12 X 50 @ 50 (100%)

Notes: Traditional rainbow set, the percentage and also be thought of as Zone 3-4-5 or whatever you associate with your gears. The set is 10 minutes in a comfortable gear, 15 minutes of 100's in your first uncomfortable gear, and then finish with 10 minutes in your big gear, your splits should be consistent and steady. Feel free to do some stroke in the 50's.

Tuesday, May 20, 2025

Summer Training Block

Warmup

2 X 100 + 4 X 75 Board Kick + 2 X 100 + 4 X 25 uh2o Kick + 2 X 100 @ :30R

*loosen up, take some more time on the uh2o kicks and go DPK

12 X 25 @ 45 kicking skills

4 - single leg side kick (pull from knee)

4 - superman deep kick (exaggerate the depth of kick)

4 - side kick exaggerated dolphin kick

Main Set

15 Minute Board Kick

*4 Minute FAST - 1 Minute EZ

*leave from a wall on each 4 minute efforts and get further each time

16 X 25 @ 30-40 stretch it out, with legs involved keep stroke count low

2 X 25 @ 60 uh2o

2 X 25 @ 90 uh2o w/ fins

2 X 25 @ 2:00 uh2o from dive

Extra Minute

1 X 25 no fins from wall, Finish with a good one!

D-Crew (instead of underwaters)

2 X 75 Board Kick @ 60

2 X 75 Board Kick @ 90

2 X 75 Board Kick @ 2:00

Extra Minute

1 X 100 Finish with a Bang!

Notes: Loosen up and then get some kicking skills in, start with some good board kicking, take it to some short repeats with long strokes, and then finish with a bang with some underwater work.

Friday, May 16, 2025

Summer Training Block

Warmup

4 X 150 + 4 X 75 @ 2:30-1:15 Loosen Up

18 X 25 @ 45

6 - plunge-kick-plunge for distance off walls

6 - single pull drills (FR or BK)

6 - double pull drills (BR or FL)

Main Set

3 X 75 @ 5:00

3 X 150 @ 5:00

300 EZ + 300 Social Kick

Notes: Finishing out the week with putting together 3 really solid repeats. Do it the right way and feel good about the week.

Thursday, May 15, 2025

Summer Training Block

Warmup

18 X 50 @ 55

6 EZ, 6 K-S;S-K, 3 IMO-FR, 3 Fast 1st 25

Main Set

18 X High Velocity Swims @ 1:30+

6 X :10 second Board Kick or Vert.Kick in streamline (arms over head)

6 X wall to far flags

6 X full 25 w/ fins and paddles

D-Crew (pace work)

6 X [50+75+50] @ 50-60-70

*P200?, P500?

Notes: Get after some high end speeds today! D-Crew knock out 18 minutes of sub mile pace, how low can you keep it.

Wednesday, May 14, 2025

Summer Training Block

Warmup

150 + 2 X 125 + 3 X 100 + 4 X 75 @ :15R w/ fins, paddles, and snorkles

*loosen up

Main Set

3 X [2 X 50 + 75 + 50] @ 40-50-60-70

*strict stroke and kick count, fewest strokes, count stroke like it matters, it does!

24 X 25 @ 40

*16 4IMO, 2 X IMO

Finish w/ 3 X 50 @ 50

*as fast as you can with your biggest, tallest stroke, and fewest strokes

Notes: loosen up with some fins and paddles, Main set has you work on your stroke efficiency, rotating through some good strokes with short repeats, and the finish with 3 really BIG 50's.

Tuesday, May 13, 2025

Summer Training Block

Warmup

2 X 75 + 300 Kick + 2 X 75 + 200 Kick + 2 X 75 + 100 Kick @ :30R Loosen Up

12 X 25 @ 45 Kick Progression

#1 - Single leg side kick

#2 - Superman Deep Kick

#3 - Uh2o DPK

#4 - Uh2o build tempo to overspeed

Main Set

3 X's

300 Board Kick + 100 EZ @ 4:30-2:30

6 X 25 uh2o + 50 EZ @ 50-60 FAST!!

*Descend 300's 1-3

Extra 1:00 after 3rd round, then:

Bonus 50 uh2o Kick to Finish

*may take one stroke into wall at turn

Notes: get some slow quiet swimming in to help you loosen up, then sharpen up the kicking skills and then hit the legs on the main set.