Calvin College Summer Workouts

Friday, July 31, 2020

Warmup

300 EZ

30 X 25 @ :10R

follow this pattern:

#1 - 4 Drills/Sequenses, #5 build, #6 Push to far flags

Main Set

5 X 150 @ 2:00 Best Avg.

300 EZ @ 5:00

6 X 100 @ 1:20 Best AVg.

300 EZ @ 5:00

8 X 75 @ 1:00 Best Avg.

300 EZ @ 5:00

10 X 50 @ 45 Best Avg.

300 EZ @ 5:00

Notes: Get into your High Performance zone to finish out the work week. The rest is for quality control.

Thursday, July 30, 2020

Warmup

10 X 150 @ :15R

2 EZ, 3 K/S, 4 FL-BK-BR, BK-BR-FR, 1 push 1st 75

Main Set

40 X 75/100/125 as follows:

*pick your distance and follow the pattern

10 FR @ 1:00/1:15/1:30

10 Kick @ 1:20/40/2:00

10 IM or stroke pattern @ 1:20/40/2:00

10 Odd Fast, Even EZ @ 1:15/30/45

Notes: nice solid volume day, keep it steady and strong

Wednesday, July 29, 2020

Warmup

225 EZ + 5 X 25 F-E-F-E-F @ :30R/:30

225 Kick EZ + 5 X 25 Kick F-E-F-E-F @ :30R/:35

225 Pull + 5 X 25 Pull No Breath @ :30R/:30

225 BK-BR-FR by 75 + 5 X 25 FL-FR @ :30R/:30

Main Set

Part 1 - FREE

4-6 X [50 + 75 + 100 + 75 + 50] @ 50-60-70-80-90

*desc. each swim as you go left to right

Part 2 - Stroke Fast/EZ

3 X [125 + 75] @ 1:30

*125 is FAST Stroke

Part 3 - Kick Fast/EZ

3 X [75 + 125] @ 1:45

*75 is FAST Kick

Notes: Goal is to control your speed and put together some good efforts. Part 1 starts with some descending Freestyle, then put together some strong efforts with strokes and kicks.

Tuesday, July 28, 2020

Warmup

600 EZ Kicking every 3rd 25

24 X 25 @ 35-45

2 Kicking with a board, 2 uh2o sin wave kick, 2 uh2o BR Pulls

Main Set

6 X 50 Board Kick + 4 X 75 @ 50/60

3 X 100 Board Kick + 4 X 75 @ 1:40/60

2 X 150 Board Kick + 4 X 75 @ 2:30/60

300 Board Kick + 4 X 75 @ 5/60

6 X 25 uh2o + 6 X 50 @ 40/50

6 X 25 uh2o + 3 X 100 @ 40/1:20

6 X 25 uh2o + 2 X 150 @ 40/2:00

6 X 25 uh2o + 300 @ 40/---

Notes: Good Leg Day, starting with some board kicking while the 2nd half changes to underwater (uh2o) kicking. The right side of the pattern is strong/consistent swimming.

Monday, July 27, 2020

Warmup

4 X 100 EZ @ :15R

3 X 150 Pull @ :15R

2 X 200 FRIM, IM @ :15R

1 X 300 K/S by 50

Main Set

20 X 50 @ 50 3Kick, 2Swim

10 X 100 @ 1:20 alt. FRIM/IM

5 X 200 @ 3:00 Odd - Kick

2 X 500 @ :30R 2nd Faster than the 1st

Notes: a little volume on a Monday, get off to a good start

Friday, July 24, 2020

Warmup

225 + 5 X 25 @ :15R

225 Kick + 5 X 25 @ :15R

225 IM + 5 X 25 @ :15R

*225 is EZ/25's are Odd D1-4, Evens DPS

Main Set

30 X 25/50/75 @ 1:00

*pick your distance, hold your top effort/speed/technique throughout

Notes: Nice way to end the work week and move into the weekend

Thursday, July 23, 2020

Warmup

6 X 200 @ :30R

1EZ, 2 K/S, 2 FRIM/IM, 1 as 4 X 50 D1-4

Main Set

6 X [100 + 2 X 75 + 3 X 50] @ 1:10

*Descend the effort from 100 to 75's to 50's, i.e., 50's are FAST!

3 X [200 + 2 X 175 + 3 X 150] @ 2:20

*Descend the effort from 200 to 175's to 150's, i.e., 150's are FAST