Calvin College Summer Workouts

Friday, June 29, 2018

A couple options and sorry about the missed workout yesterday

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

4 X 125 Indy IM @ :15R (middle 25 kick)

Main Sets

Sprint

3 rounds: 1st Kick, 2nd FR, 3rd Stroke

50 + 25 @ 1:15/45

50 + 2 X 25 @ 1:15/30

50 + 3 X 25 @ 1:15/25

*50's are at P200+2, 25's are P100 or better

3 X [50 + 25] @ 45

*50's are 2nd 50 of 100, 25's are EZ w/ fewest strokes

Notes: Great set for some fast swimming on a Friday, obviously you won't have P200 for Kick, but match that effort

Mid-D+

3 rounds, 1st FR, 2nd Stroke or Kick, 3rd w/ fins/paddles

100 + 50 @ 1:20/50

100 + 2 X 50 @ 1:20/45

100 + 3 X 50 @ 1:20/40

*100 is P500 + 3, 50's are P200 or better

3 X [100 + 50] @ 1:20

*100's are P500, 50's are EZ w/ fewest strokes

Notes: Same idea as sprint, just geared toward different event list

Wednesday, June 27, 2018

Endurance - Legs

Warmup

10 minutes of dry, dynamic warmup

300 Loosen

8 X 75 K/S @ :15R

4 - 25K/50S, 4 50K/25S, descend the kicks 1-4

Main Set

18 X 25 @ 30 FAST Kick every 3rd, fewest strokes on the swim

4 X 100 Kick @ 1:30-45 (best. avg. on fastest interval)

18 X 25 @ 30 2 FAST Kick, 1 Swim w/ fewest strokes

5 X 100 Kick @ 1:30-45 (best. avg. on fastest interval)

18 X 25 @ 30 FAST Kick 2 underwater, 2 with a board

6 X 100 Choice of IM/FR/Stroke @ 1:10-30 (best avg. on fastest interval)

Notes: Kick progression which starts with some fast 25 kicks mixed with some distance per stroke swimming (value your body line). Plenty of opportunity to do some underwater kicking and then some good old fashion 100's kick and swim on your fastest intervals. Intervals should provide 10-15 seconds rest for best results.

Tuesday, June 26, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic stretching

300 Loosen

12 X 50 @ 55

Odd - done as 2 X 25's w/ :05R, emphasize leaving wall with force

Even - descend 1st 25 2-4-6, and 8-10-12, 2nd 25 double arm back

Main Set

10 X 25 @ 30 FAST! Best Avg.!

5 X 50 @ 60 EZ, Fewest Strokes

6 X 50 @ 40 FAST! Best Avg.!

4 X 50 @ 60 EZ, Fewest Strokes!

3 X 75 @ 60 FAST! Best Avg.!

3 X 50 @ 60 EZ, Fewest Strokes!

6 X 50 @ 40 FAST! Best Avg.!

4 X 50 @ 60 EZ, Fewest Strokes!

10 X 25 @ 30 FAST! Best Avg.!

5 X 50 @ 60 EZ, Fewest Strokes

3 X 100 @ 5:00

*Distance option = 3 X 300 @ 5:00

Notes: Great Fast/EZ Pattern that starts as a equal work to rest ratio which is Blue for those of you who like to use the color system. The Big Finish goes to Purple which is 4+:1 work to rest ratio. YOu should be thinking of P200 or faster on the fast! Don't get sloppy on the EZ, stretch your stroke out and keep your body line. You can choose to swim stroke or an IM pattern or even kick this set.

Monday, June 25, 2018

Endurance

Warmup

10 minutes of dry dynamic stretching

300 Loosen

300 Pull, scull every 3rd 25

300 Kick every 3rd, descend 25's Kick

Main Set

6 X [6 X 100] @ 1:30

Rd. 1 = K/S, IM, K/S, IM, K/S, FAST FR

Rd. 2 = K/S, IM, 2 X FAST FR, K/S, IM

Rd. 3 = FAST FR, K/S, FAST FR, IM, FAST FR, K/S

Rd. 4 = 2 X FAST FR, K/S, IM, 2 X FAST FR

Rd. 5 = 3 X K/S + 3 X IM Desc. 1-3

Rd. 6 = FAST FR - Best Avg.

Notes: A little intimidating to look at, but there is a pattern. The goal is to continue to change the way you move through the water as well as control your effort. You will rotate through K/S (by 50), IM, and Fast FR. The Fast FR accumulates as you go through each round. The K/S and IM is steady until round 5 in which you are asked to descend.

Friday, June 22, 2018

Speed

Warmup

10 minutes of dry dynamic warmup

300 Loosen

300 Kick - sprint kick 1st 12 1/2 of every 3rd 25

12 X 25 @ 30 - sprint 1st 12 1/2 of every 3rd 25

Main Set

Sprint Option

High Velocity

8 Kick no board to :08 seconds

8 Kick’s w/ Board to :08 seconds

8 from Wall to :08 seconds

8 from flags to :08 seconds

8 from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Distance Option

3 rounds:

9 X 25 @ 40

6 X 50 @ 1:20

3 X 75 @ 1:40

1 X 100-200-300 @ 2-3-4 by round

*target is P400/500 or better

Notes: You have two great options. Sprint will accumulate a lot of meaningful and valuable sprint strokes, while the distance option will test your will as you let the P500 or better add up.

Thursday, June 21, 2018

Warmup

10 minutes of dry dynamic warmup

300 loosen

3 X 100 K/S @ 1:40

4 X 75 @ 1:15 alt. FL-BK-BR, BK-BR-FR

Main Set

3 X 100 FR @ 1:30

6 X 25 @ 30

3 X 150 FR @ 2:00

6 X 25 @ 30

3 X 200 @ 2:30

6 X 25 @ 30

3 X 150 @ 2:00

6 X 25 @ 30

3 X 100 @ 1:30

Notes: The pattern is provided so that you can keep the effort continuous throughout and always have a chance to reset your effort and habits on the 25's. Feel free to make this an IM set or Kick the 25's.

Wednesday, June 20, 2018

Wednesday, June 20, 2018 - CAMP WEEK

Blue and Purple

Warmup

400 w/ square turns

4 X 100 K/S @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Main Set

5 X 100 IM’s @ 5:00

#1 – 4 X 25 @ 30

#2 – 1 X 25 @ 30 + 75

#3 – 2 X 50 @ 60

#4 – 1 X 75 @ 1:30 + 25

#5 – 100

12 X 50 Recover @ 1:10

3 EZ

6 push the 1^st 25, double arm back on 2^nd 25

3 BK-BR-FR distance per stroke

50 X 25 FREE @ 30

2 FAST, 2 EZ

4 FAST, 4 EZ

6 FAST, 6 EZ

8 FAST, 8 EZ

10 FAST

Warmdown w/ FREE/BACK drill progressions

9 X 50 @ ? drop strokes by #1-3, 4-6, 7-9

200 buddy kick