Calvin College Summer Workouts

Tuesday, July 25, 2017

Special Note: I will be on vacation from the 26th through the 3rd, I will get back to posting workouts on the 4th of August.

Warmup as needed

Main Set

Round 1:

4 X's:

3 X 25 Kick All out @ 35

1 X 100 Swim @ 1:45 Moderate

*emphasize a good distance per kick on the underwaters,

Round 2:

3 X's

3 X 50 @ Rd 1 @ 35, Rd 2 @ 40, Rd 3 @ 45

1 X 100 @ 1:45 Rd 1 - fast 25, Rd 2 fast 50, Rd 3 fast 75

Round 3:

4 X:

3 X 25 @ 35 descend 1-3

1 X 100 @ 1:45 FAST, each round gets faster

Notes: The practice has some strategy involved, read the instructions, and execute the details.

Monday, July 24, 2017

Warmup as needed

Main Set

12 X 25 @ 30 Kick

9 X 50 @ 45 IM pattern FL/BK, BK/BR, BR/FR

6 X 75 @ 60 steady and strong

4 X 100 @ 2:00 BEST

6 X 75 @ 60 steady and strong

9 X 50 @ 45 same as above

12 X 25 @ 30 Kick

Notes: Move through different modes of transportation, different speeds, and stay in control throughout, Get a good start to the week

Friday, July 21, 2017

Warmup as needed

Main Set

1200 Mixed Bag as follows:

*100FR,50K,100FR,50BK/BR

600 EZ-FAST as follows:

*75 EZ - 50 FAST

300 Best Avg. done as:

*6 X 50 @ 40, 4 X 75 @ 60, or 3 X 100 @ 1:20

Notes: today's practice starts with a long mixed swim that should be done with good form, minimize strokes, and hold good body lines. For the 600, we want to introduce some higher tempo's, higher HR's, but still in control, and the final piece, we want to finish with a really well swum 300 broken to your liking. Take :30-:60 between rounds.

Thursday, July 20, 2017

Warmup as needed

Main Set

1 X 300 Pull @ 4:00

1 X 400 Pull @ 5:00

1 X 500 Pull @ 6:00

3 X 100 IM @ 1:40

4 X 100 IM @ 1:30

5 X 100 FRIM @ 1:20 (IM w/ no fly)

1 X 300 @ 4:00

1 X 400 @ 5:00

1 X 500

Notes: This is a longer set after a couple shorter sets with some speed. The sendoff's dictate the effort so that you build as you go through each part. If you are definitely not an IM'r, you can do the middle 100's kick, kick/swim pattern, or kick with fins

Wednesday, July 19, 2017

Warmup as needed

Main Set

9 X 100 as follows:

#1 - Kick @ 1:40

#2 - IM @ 1:30

#3 - FR @ 1:20

9 X 50 @ 1:00 as follows:

#1 - Sprint 1st 25

#2 - Sprint Last 25

#3 - Sprint 50

9 X 25 @ 40 Sprint

Notes: Workout starts with some good sustained effort as you change movement patterns with Kick/IM/FR, go right into the 50's which are some fast EZ swimming and finish with some "Leave No Doubt 25's"

Tuesday, July 18, 2017

Warmup as needed

Main Set

2 rounds of:

1 X 75 @ 60

2 X 50 @ 45

1 X 75 @ 60

3:00 of rest or EZ swimming between sets

12 X 25 @ 35 Kick FAST!!!

3:00 of rest or EZ swimming

4 rounds of:

1 X 50 @ 45

2 X 25 @ 30

2:00 of rest or EZ swimming between rounds

Notes: Really Strong Efforts today, maintain highest velocities, take Meaningful strokes today!

Monday, July 17, 2017

Warmup as needed

Main Set

3 rounds of:

1 X 50 @ 45

1 X 75 @ 1:15

1 X 100 @ 1:45

1 X 125 @ 2:15

1 X 100 @ 1:45

1 X 75 @ 1:15

1 X 50 @ 45

EZ 200 @ 4:00

Rd. 1 = Kick, Rd.2 = Stroke or IM pattern, Rd 3 = FR

Notes: Sustain your best effort throughout. You will get some more rest on the FR (last round), but use it to move faster!