Calvin College Summer Workouts

Thursday, May 28, 2015

Legs

Warmup your legs

Main Set:

6 Minute Kick (30 strong/15EZ)

4 X 25 Kick @ :30 descend 1-4 (know your best time)

4 Minute Kick (15 Vertical Board/15EZ)

1 X 25 Kick @ 30 Match best time from above

1 X 50 swim EZ @ 1:00

1 X 50 Kick @ 60 Double your best Kick time from above

1 X 50 swim EZ @ 1:00

1 X 75 Kick @ 90 Triple your best Kick time from above

100 EZ Swim @ 2:00

8 X 25 @ 45 ALL Out through 15M, feel free to add a couple strokes if you are not adding a board

*GO Big, your velocity should be faster during this set than any other time during set

100 EZ Swim @ 2:00

1 X 25 Kick @ 30 Match best time from above

1 X 50 swim EZ @ 1:00

1 X 50 Kick @ 60 Double your best Kick time from above

1 X 50 swim EZ @ 1:00

1 X 75 Kick @ 90 Triple your best Kick time from above

50 EZ swim @ 1:00

4 Minute Kick (Vertical 15 streamline/15 hands on shoulders)

4 X 25 Kick @ :30 descend 1-4 (match or exceed best time from above)

6 Minute Kick (30 strong/15EZ)

Notes: This workout includes a lot, make sure you read through and know what is coming up, there should not be a lot of breaks once you get started. On the 6 minute and 4 minute kicks, make sure you are kicking the right way, Do you know how many kicks you take in 6 seconds?

Wednesday, May 27, 2015

Pace Charts

Warmup for some good strokes, done the right way, at the right speed,

Main Set

2 rounds of:

1 X 100 @ 1:10

2 X 75 @ 1:10

1 X 300 EZ @ 5

3 rounds of:

3 X 50 @ 40

1 X 75 @ 60

1 X 300 EZ @ 5

2 rounds of

1 X 100 @ 1:10

2 X 75 @ 1:10

1 X 300 EZ @ 5

Notes: 1st and last sets start with the longer of the two repeats, and then bringing it down to a shorter distance to maintain the right tempo and speed. The middle round start with a shorter distance and then stretch it to a longer swim.

Tuesday, May 26, 2015

Aerobic Endurance

Warmup for a good 45-60 minute set

Main Set

20 X 25 @ 30 Kick

4 X 100 FR @ 1:10-20

12 X 25 @ 30 Kick

2 X 200 IM @ 3

8 X 25 @ 30 Kick

1 X 400 FR @ 5

8 X 25 @ 30 Kick

2 X 200 IM @ 3

12 X 25 @ 30 Kick

4 X 100 FR @ 1:10-20

20 X 25 @ 30 Kick

Notes: Steady and Consistent from start to finish is the name of the game today. We are using short repeats with the legs so that you can keep the pace and tempo up. Don't stop between the Kicks and the swims, no longer than :15 rest between repeats.

Friday, May 22, 2015

Mixed Bag

Warmup for the following:

Main Set

1 X 25 @ 60

1 X 50 @ 2:00

1 X 75 @ 3:00

*swim fast, move well!

3 X 300 Pull @ 3:45

3 X 200 Kick @ 3:30

3 X 300 Pull @ 3:45

*work hard, be steady and consistent, HR 25 or above

1 X 75 @ 3:00

1 X 50 @ 2:00

1 X 25 @ 60

*swim fast, move well

Notes: Start and finish with some impressive efforts, work hard in the middle!

Thursday, May 21, 2015

Aerobic Endurance

*Sorry for missing some workouts the first half of the week, our pool getting some attention and I got out of the habit. Here you go:

Warmup for the following:

Main Set:

3 X's through:

3 X 75 Kick @ 1:15

1 X 25 Kick @ 30 FAST!!!

3 X 50 Kick @ :50

1 X 25 @ 30 FAST!!!

3 X 25 Kick @ :30

1 X 25 @ 30 FAST!!!!

Take and EZ 100 to loosen up the upper body/arms

16 X 50 @ 45

1st ands 3rd group of 4 = descend 1-4

2nd round of 4 sprint 1st 25, last 25 EZ

Last round of 4, sprint 2nd 25

Take an EZ 100

5 X 100 @ 1:10-20 hold best avg.

Notes: the workout starts with some good steady kick with a few 25's very fast, to keep you honest and the HR up. The middle of the workout has some intervals where you need to control your speed and energy output on low rest. Finally, finish with your best 500 yards broken into 100's on an interval that gives you no more than :15R. Don't take more than 3:00 for your EZ swim in the middle.

Friday, May 15, 2015

Challenge

Warmup for the following:

Main Set

Choose One:

10 X 50 @ 90 Rest

10 X 100 @ 60 Rest

10 X 150 @ 30 Rest

Notes: This is an all out, best effort set, where we want to get your best cumulative swimming time. Take the exact rest that is prescribed. At the end of the set and subtract the amount of rest from the total time it took to finish the set. Each set has it's own challenges and should have a different feel. The 50's should be very fast, aggressive, while the 150's are going to be more pace oriented. At the end of the day, make a note of where you stand so you can get better.

Thursday, May 14, 2015

Aerobic Endurance

Warmup for the set below:

Main Set:

20 X 150

4 @ 2:15 Kick first 50

1 FR @ 1:50...

3 @ 2:15 stroke first 75

2 FR @ 1:50...

2 @ 2:15 Kick First 100

3 FR @ 1:50....

1 @ 2:15 stroke

4 FR @ 1:50....

Notes: the 1-2-3-4 FR should all be on the same interval, an interval that makes you work a little and make you a little uncomfortable.