Calvin College Summer Workouts

Thursday, March 29, 2018

Aerobic Endurance

Warmup

10 minutes of dry dynamic stretching

200 loosen + 200 Kick + 4 X 50 @ 45 get moving

Main Set

100 IM @ 1:30

6 X 25 Kick @ 35 (middle 2 FAST)

1 X 200 FR @ 2:45

6 X 25 Kick @ 35 (even's FAST)

4 X 75 @ 1:00

6 X 25 @ 35 (1st 2/last 2 FAST, middle 2 EZ)

8 X 50 IMO @ 50

1:00 to add FINS

6 X 25 Kick @ 30 Best avg.

4 X 75 FR @ 1:00

6 X 25 Kick @ 25 Best avg.

2 X 100 FR @ 2:30

6 X 25 Kick @ :20 Best Avg.

100 IM

Notes: Make sure you have everything in order so that you can move right through without stopping. Main set is a good 35 minutes that will keep you moving.

Wednesday, March 28, 2018

Threshold

Warmup

10 minutes of dynamic stretching

200 loosen

12 X 50 @ 55

4 K/S, 4 IMO, 4 variable sprint

Main Set

6 X 25 @ 25 best avg.

3 X 25 @ 40 EZ

6 X 25 @ 30 best avg.

3 X 25 @ 40 EZ

6 X 25 @ 35 best avg.

3 X 25 @ 40 EZ

3 X 50 @ 40 best avg.

1 X 75 @ 2 EZ

3 X 50 @ 45 best avg.

1 X 75 @ 2 EZ

3 X 50 @ 50 best avg.

1 X 75 @ 2 EZ

Notes: Nice Fast/EZ set for the middle of the week. 3 minutes of really good swimming followed by 2 minutes to recover. You can always do this stroke, IM, or Kick to make sure you are hitting your event list or specific needs.

Tuesday, March 27, 2018

Aerobic Endurance

Warmup

10 minutes of dynamic dry warmup

200 Loosen

3 X 100 Pull @ :15R

4 X 150 Kick 1st 100 @ :15R

Main Set

16 X 25 @ 30

1 X 100 @ 1:30

12 X 25 @ 30

2 X 100 @ 1:20/25

8 X 25 @ 30

3 X 100 @ 1:15/20

4 X 25 @ 30

4 X 100 @ 1:10/15

Notes: Nice way to keep the effort continuous throughout the set. The 25's will allow you to keep up the good form and keep using the walls while the 100's will give you a nice challenge. Feel free to accumulate some stroke or IM patterns.

Monday, March 26, 2018

Aerobic Endurance

Warmup

10 minute dynamic warmup on deck

200 loosen + 4 X 75 Kick @ :15R desc. 1-4 + 4 X 100 IM @ :15R

Main Set (30 Minutes)

1 X 50 Kick @ 60

6 X 50 @ 50 (stroke/fr IMO)

2 X 50 Kick @ 55

6 X 50 @ 50 (Fast/EZ, EZ/Fast)

3 X 50 Kick @ 50

6 X 50 @ 50 (desc. 1-3, 4-6)

4 X 50 Kick @ 45

6 X 50 @ 60 (best avg.)

Notes: 30 minutes of sustained effort. The rest gets taken away on the kicks as the set moves along, the 6 X 50's are always on 50, however, you will rotate strokes and change speeds throughout.

Friday, September 22, 2017

Friday/Saturday September 22/23, 2017

Pre-Season

Warmup

300 Loosen

3 X 100 IM @ :15R (alt. 1st/last 50 Kick)

4 X 75 @ 1:15 Fast 1st 25-50-last 25-last 50

Option #1

1 X 600 @ :15-30R leave on next 00-15-30-45

2 X 100 @ 1:15 FASTer

1 X 100 EZ @ 2:00

1 X 400 @ :15-30R same as above

2 X 50 @ 45 FASTer

1 X 100 EZ @ 2:00

1 X 200 @ :15-30R same as above

4 X 25 @ 25 FASTer

*go back up the way you came if you want to add volume

Option #2

15 X 25-175 @ 2:00

*pick your distance

Notes: Option 1 is a longer swim with some moments where you are asked to pick it up a notch. Option 2 you get to pick your distance. On the 25 end of the spectrum it is a speed set. if you choose something on the 175 end of the spectrum it becomes an endurance/sustained effort set. No matter what you are done in 30 minutes. Do it right the first time!

Thursday, September 21, 2017

Pre-Season

Warmup

300 Loosen

3 X 100 K/S @ :15R

6 X 50 stroke/FR IMO @ :15R

Main Set

16 X [1 X 75 + 1 X 25]

#1-4 @ 65 w/ no breath on the 25

#5-8 @ 60 sprint kick no board on the 25 (emphasize underwater)

#9-12 @ 55 1st 75 Fast, 25 EZ

#13-16 @ 50 just fast enough on the 75, sprint the 25

Notes: a little shorter today compared to the 1st 3 workouts of the week, note that the 75 and the 25 are always on the same interval, the 75 in the first two rounds of 4 are meant to be long strokes, fewest strokes.

Wednesday, September 20, 2017

Pre-Season

Warmup

300 loosen

12 X 75 @ :15R

6 Pull, 6 K/D/S w/ mixed strokes

Main Set

4 X 100 Pull @ 1:30 (slow, quiet, few strokes)

1 X 200 Pull @ 3:00 (same)

4 X 100 Kick/Swim @ 1:30

1 X 200 Swim @ 3:00

4 X 100 IM @ 1:45

1 X 200 IM @ 3:30

4 X 100 FR @ 1:30 descend 1-4

1 X 200 as you wish

Notes: Start with some slow, quiet pulling, move into some steady swimming, but controlled with the K/S, and IM's, and then finish with a little spike in the HR with a descend and a 200. Overall, HR should stay at 25 or lower for most of the workout, just a big finish.