Calvin College Summer Workouts

Friday, August 30, 2019

Pre-Season Training Blog

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 15 pushups + 30 body Squats]

400 EZ/Loosen

300 Pull w/ fewest strokes

200 casual Kick

100 IM

Main Set

4 X [2 X 100 FR + 75 FAST Stroke] @ 1:30

4 X [2 X 100 FR + 50 FAST Kick] @ 1:30

4 X [2 X 100 + 25 FAST Choice] @ 1:30

Notes: The 2 100's are smooth, the 75-50-25 are FASTER, spike the HR

Thursday, August 29, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

10 minutes of (:30 plank - :30 situp) plank and situps of your choice

300 EZ/Loosen

200 Casual Kick

100 IM

Main Set

2 X's through:

500 Swim FR

400 Kick (every 4th 25 Faster)

300 IM - Kick 1st 25 of every stroke

200 done as 8 X 25's drills and skills

100 FAST, your choice

*all on :30R

Wednesday, August 28, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X [5 pullups + 10 Pushups + 10 lunges (5EL)]

300 EZ/Loosen

200 Casual Kick

100 IM

Main Set

15 X 100 @ 1:40

3 FREE w/ long strokes

3 K/S by 50

3 IM w/ long strokes

3 K/S by 50

3 FREE w/ long strokes

Tuesday, August 27, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

12 minutes of 30 on/30 off plank, rotate through this sequence

1 - bridge rocker - on forearms, toes pulse body forward/back

2 - on hands/toes, hands alt. touching opp. elbow

3 - on hands/toes, hands alt. touching opp. shoulder

4 - on hands/toes, hands alt. touching opp. knee

300 ez/loosen

200 casual kick

100 IM

Main Set

IM pattern:

4 X's (IMO)

3 X 50 Kick @ 50

6 X 25 Drills/skills (your choice) @ 40

6 X 25 swim @ 30

Notes: get all of your strokes in, you can learn something from all the strokes.

Monday, August 26, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 sets of [Squats + tuckups/pikeups + pushups + pullups] in reps of 30-20-10-5

12 X 75 @ :15R

4 EZ/Loosen

4 Kick first/last 50

4 Indy IM order

Main Set

24 X 25 @ 35 walls & streamlines & uh2o skills

12 X 50 Kick/swim @ 50 3 Kick, 1 swim

6 X 100 @ 1:40 w/ long, quiet strokes

Notes: swimming uh2o is a necessity, work on your underwater skills! HR should still not go above 25 today.

Friday, August 23, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

50 tuckups/Pikeups

300 EZ/Loosen

200 Casual Kick

100 IM

Main Set

SPRINT

5 X 300 @ 4:00-4:30

DISTANCE

3 X 600 @ 8-9

Notes: Stretch it out! Keep strokes long, keep pace consistent, HR25, no descending or fast swims, just good distance per stroke.

Thursday, August 22, 2019

Pre-Season Training Block

Warmup

10 minutes of dry, dynamic stretching

4 X (lunges + speed skaters + drea rolls + pullups) reps of 10-20-10-5

200 EZ/Loosen

12 X 25 @ 35 working on leaving the walls

5 X 100 @ 1:30 desc. 1-3, push 1st 50 on 4 and 5

Main Set

16 X 25 @ 30 4IM Order

12 X 25 @ 30 3IM Order

8 X 25 @ 30 2IM Order

4 X 25 @ 30 IM Order

Notes: rotate through the strokes today in short doable doses. Even if you are not an IM or stroker