Calvin College Summer Workouts

Thursday, May 31, 2018

Speed/Velocity

Warmup

10 minute dynamic warmup

200 loosen

6 X 100 @ :15R 2 K/S, 2 IM, 2 F/E, E/F

Main Set

NC State Sprints

12 X 25 @ 90

*:06 push from wall w/ board, no breath, :06 kick no breath, :06 sprint (lose board goal is no breath)

16 X 25 w/ fins and paddles

4 @ 75

4 @ 60

4 @ 45

4 @ 30

*maintain max speed

Distance Option:

3 X 600 @ 7-8:00

2 X 200 @ 3:00

2 X 200 @ 2:45

2 X 200 @ 2:30

2 X 200 @ 2:15

Notes: NC state sprint are meant to do be done entirely with out breath. First seconds are a push with board and head down, next 6 seconds is all out legs, and then push the board aside and go right into full sprint with head down.

Wednesday, May 30, 2018

Endurance - Legs

Warmup

10 minute dry, dynamic warmup

200 Loosen

8 X 75 @ :15R

3 - Kick 1st 25, 3 alt. 1st/last 50 kick, 2 kick full 75

Main Set

4 X [75 Kick + 50 Swim] @ 1:20/50

*kick best avg., swim is with maximizing underwaters

4 X 100 Kick @ 1:45 best avg.

4 X [50 Kick + 75 Swim] @ 50/1:10

*kick best avg., swim is with maximizing underwaters

4 X 100 Kick @ 1:45 best avg.

4 X [3 X 25 @ 30] @ 2

*swim maximizing underwaters

Notes: Work the legs and the streamlines!

Tuesday, May 29, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

12 X 50 @ 55

4 K/S, 4 stroke/free, 4 variable sprint pattern

Main Set

3 X [4 X 25 Kick + 100] @ 30/1:45

*Kick is FAST, 100's are desc. 1-4

12 X 50 @ 2:00 Best Avg.

Distance Option:

12 X 150 @ 2:00 Best Avg.

Notes: Designed to be fast!

Monday, May 28, 2018

Endurance

Warmup

10 minute dry, dynamic warmup

24 X 25 @ 30

12 - alt. Odd - underwater skills, even - fewest strokes, 12 alt. 2 Kick/2 Swim

Main Set

10 X 300

3 Kick @ 5:00

3 Pull @ 4:00

4 @ 4:00-3:45-3:30-?

Notes: yes, even sprinters can put in a little distance, descend the last 4 and finish with a bang.

Friday, May 25, 2018

Endurance

Warmup

10 minutes of dry, dynamic movement

200 Loosen

3 X 200 Pull @ :30R fewest strokes

Main Set

1 X 75 FR @ 50-55

1 X 75 FR @ 60

3 X 100 IM @ 1:40

2 X 75 @ 50-55

2 X 75 @ 60

3 X 100 Kick @ 1:40

3 X 75 @ 50-55

3 X 75 @ 60

3 X 100 IM @ 1:30

4 X 75 @ 50-55

4 X 75 @ 60

3 X 100 Kick @ 1:30

Notes: all 75's are best avg., the rest on the 2nd half of each round of 75's is there to sustain your effort. Keep the effort up through the IM's and the Kick's

Wednesday, May 23, 2018

Endurance - Legs

Warmup

10 minute dry, dynamic warmup

200 Loosen

8 X 75 @ :15R

3 - Kick 1st 25, 3 alt. 1st/last 50 kick, 2 kick full 75

Main Set

20 X 25 @ 35 Kick

*Odd - Vert. Board, Even Horizontal Board

*best effort throughout

6 rounds - Kick

2 X 25 + 75 + 2 X 25

1st 25's @ 30

75 @ 1:30-20-10 (drop every 2 rounds)

2nd 25's underwater @ 40-50-60 (add every 2 rounds

20 X 25 @ 35 Kick w/ fins

*Odd - Vert. Board, Even Horizontal Board

*best effort throughout

Notes: Everything starts and ends with the legs! work them hard.

Tuesday, May 22, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

12 X 50 @ 55

4 K/S, 4 stroke/free, 4 variable sprint pattern

Main Set

3 rounds of:

3 X [:15 VK + 50] @ 1:20

50 EZ @ 1:00

6 X [50 + 25] @ 40

#1 = 50 FAST

#2 = 25 FAST

#3 = 50 + 25 FAST

Distance Option:

Instead of first round:

4 rounds of:

3 X 100 @ 1:20

75 @ 1:00

Descend the 75 1-4

Notes: All Geared toward moving through the water at high velocities.