Calvin College Summer Workouts

Wednesday, July 29, 2015

Wednesday, July 29

Legs

Attention: this will be the last workout posted for a while as I am heading out on vacation. For those that are using this to stay in shape or get idea's, there are over 200 workouts here, just go back a ways and stay in a progression that covers all the details of good workouts.

Warmup: 300 + 3 X 100 K/S + 12 X 25 kick variable Sprint

Main Set:

1:00 Kick (:10Fast:10EZ)

4 X 50 @ 90 underwater w/ fins

2:00 Kick (:15Fast:15EZ)

4 X 75 Kick @ 1:30 w/ fins (attempt to beat your best 100 time)

3:00 Kick (:20Fast:20EZ)

8 X 25 @ 60 As Fast A Possible

4:00 Kick (3:00Fast1:00 EZ)

*reverse and go back down

Tuesday, July 28, 2015

Fast-EZ

Warmup: 300 + 4 X 75 build 1st 50 + 6 X 50 fast 1st 15M

Main Set

16 X 100

4 @ 1:20 1st 25 FAST

4 @ 1:40 1st 50 FAST

4 @ 2 1st 75 FAST

4 @ 3 FAST

Notes: start with short, fast efforts and then extend them as the set goes on.

Monday, July 27, 2015

Aerobic Endurance

Warmup: 300 + 2 X 150 + 3 X 100 swim strenger as the distance gets shorter

Main Set

8 X 75 @ 60

5:00 Kick (:45 strong, :15 EZ)

4 X 75 @ 60

10:00 Kick (:20 Fast, :10 EZ)

4 X 75 @ 60

5:00 Kick (:15 BLAST, :45 EZ)

8 X 75 @ 60

Notes: swim the 75's strong, and feel free to use a stroke pattern, follow directions for the kick's.

Thursday, July 23, 2015

Mixed Bag

Warmup: 300 + 4 X 75 1st 50 strong + 2 X 150 1st 100 strong

Main Set

5 X 300 @ 4:00

*hold steady, strong, solid effort

4 X 75 @ 1:15 strong first 50

8 X 50 @ 1:00 strong 1st 25

12 X 25 @ 40 strong 1st 15M

Notes: Start the workout with some good 300's, nothing heroic, just good work. You may kick the middle 100 if you want to put some legs into it, then we have some intervals that will up the quality as we go down the stretch. Make sure you are coming off the walls the right way and eliminating resistance with your body position.

Tuesday, July 21, 2015

Fast/EZ

Warmup: 300 + 12 X 25 4 variable sprint, 4 drill, 4 v.s. + 6 X 50 alt. 1st/2nd 15M fast underwater

Main Set

20 X 25 @ :30

1 Fast, 1 EZ

16 X 50 @ 50

1 Fast, 1 EZ

12 X 75 @ 1:15

1 Fast, 1 EZ

8 X 50 @ 50

1 Fast, 1 EZ

4 X 25 @ 30

1 Fast, 1 EZ

Notes: you will accumulate some good speed with the right type of strokes today! mix in strokes or kick as needed for you to be successful!

Monday, July 20, 2015

Aerobic Endurance

Warmup: 300 + 3 X 100 desc. 1-3, + 3 X 75 K/D/build

Main Set

6 X 100 @ 1:30

4 X 100 @ 1:20

2 X 100 @ 1:10

4 X 75 Kick @ 1:30

1 X 300 S/K/S By 100 @ 4

4 X 75 Kick @ 1:30

2 X 100 @ 1:30

4 X 100 @ 1:20

6 X 100 @ 1:10

Notes: Well designed set, you are going to have to have a plan and stay in control so you can finish the last 6 100's with your best.

Thursday, July 16, 2015

Aerobic Endurance

Warmup: 300 + 4 X 75 HR 22-25 + 6 X 50 drill/build

Main Set

5 X 500

#1 - Pull - use snorkel or breath 5's

#2 - Kick/swim by 50 @ 7

#3 - 4 X 125 FR @ 1:30

#4 - Kick/swim by 50 @ 7

#5 - Pull - use snorkel or breath 5's

Notes: pretty simple, keep it steady, long and strong, HR around 25 the entire time.