Calvin College Summer Workouts

Friday, April 29, 2016

Friday, April 29, 2016 - Long Course

Friday, April 29, 2016

Fast Friday - Long Course

Warmup

3 rounds of:

100 EZ

1 X 50 drills and skills

1 X 50 descend 1-3 by round

Main Set

10 X 100 @ 2:00

#1 - 25 FAST - 75 EZ

#2 - 35 FAST - 65 EZ

#3 - 50 FAST - 50 EZ

#4 - 100 FAST

#5 - 100 EZ

Notes: it's all about extending our speed, start each sprint the same and try to maintain effort, tempo, etc... Speed is King!

Thursday, April 28, 2016

Rainbow

Warmup

300 loosen

8 X 25 square turns, work on take off from walls

100 strong

Main Set

9 X 200

3 @ 2:30-3:00 (smooth, quiet, stroke limit) may pull

3 K/S @ 2:30-3:00 Kick 1st 50-100-150 from #1-3

3 Move it @ 2:15-2:45

Notes: less than 30 minute set, first 3 are quiet, HR <25, middle 3 add more kicking as you go and start gettin the HR about 25, last 3 move it! HR at or above 30. Control your energy output, control is a good sign of being fit.

Wednesday, April 27, 2016

High Velocity

Warmup

300 Loosen

6 X 75 desc. 1-3, 4-6 @ :15R

8 X 25 Variable Sprints

Main Set (choose one option)

Short Sprints

Buckets:

4 X 25 @ 90 w/ low water, sub :15 25's

6 X 15M @ 90 add a bucket of water or two

8 X 10M @ 60 add another bucket

4 X 25 @ 90 no bucket, add fins & paddles

Distance Velocity Set

4 rounds:

1 X 75 @ 50

1 X 50 @ 60

1 X 50 @ 70

1 X 50 @ 80

1 X 100 EZ @ 1:40

*75's and 50's done as fast as possible

Notes: Short sprint set is 30 minutes, Distance set is 20 minutes, both are executing the right type of strokes at the right speeds.

Tuesday, April 26, 2016

Blue-Legs

Warmup

300 loosen

12 X 25 @ 55 alt. K/S, S/K

4 X 25 working on underwaters to 15M

Main Set

3 rounds of:

6 minute Kick

using stretch cord, vert. kick w/ med. ball

2:00 of 15/15

2:00 of 20/20

2:00 of 30/30

*FAST/EZ

2 X 25 Underwater @ 45

1 X 100 Kick @ 2:00 (Odd 25's FAST - Even 25's EZ)

1 X 150 Swim @ 3:00 (1st 75 FAST, 2nd 75 EZ)

*go right back into the 6:00 kick

Notes: Equal parts work to rest, HR should be closer to 30+ than 25 on the Fast efforts

Monday, April 25, 2016

Aerobic Endurance

Warmup

300 loosen

200 buddy kick

3 X 100 @ :30R w/ good effort

#1-FR, #2 - Kick, #3 - IM

Main Set

3 X 50 Kick @ 45

3 X 100 FR @ 1:20/30

3 X 50 Kick @ 50

3 X 100 FR @ 1:15/20

3 X 50 Kick @ 55

3 X 100 FR @ 1:10/15

3 X 50 Kick @ 60

3 X 100 FR @ 1:05/10

Notes: Nice Kick/Swim set for a Monday. Even though the sendoff's get faster and slower, keep the same effort throughout. Enjoy the rest when it is in your favor, and stay steady when it is not.

Friday, April 22, 2016

Friday Challenge

Warmup

300 loosen

6 X 100 @ :15R

#1-2: push first 25

#3-4: push first 50

#5-6: sprint last 25

Main Set

15 X 25-100 @ 60

*pick a distance and stroke and go big

Notes: 15 minutes, choose your distance, which will change the feel of the set from sprint to endurance, do it the right way and accumulate 15 minutes of your best effort to end the week.

Thursday, April 21, 2016

Rainbow Day

Warmup

300 Loosen

12 X 50 @ 50

use a fast/ez pattern by 25 or 50, start with good swimming in small, managable chunks

Main Set

4 X 200 Pull @ 2:30-3 smooth and quite WHITE, HR <25

6 X 150 K/S @ 2:15-30 PINK

#1-2: kick 1st 50

#3-4: Kick 1st/last 75

#6-6: Kick 1st 100

*pick up effort to HR 25 or better, still short rest.

16 X 50 @ 40-45 RED, HR closer to 30, than 25

*hold best sustained effort

Notes: Rainbow sets are about controlling your energy output and working your timing so that you can finish with your best. Feel free to mix strokes or do IM's, the building effort is the key to the workout.