Calvin College Summer Workouts

Tuesday, May 31, 2022

Summer Training

Warmup as needed

Main Set

4 X 100 @ 2:00

3 X 200 @ 4:00

2 X 300 @ 6:00

1 X 400 @ --

4 X 100 @ 2:00

8 X 75 @ 1:30

12 X 50 @ 1:00

16 X 25 @ 30

Notes: Work to rest today is set up to be "about" equal, so adjust if there it is way off, otherwise, stick with it. The rest is important as we want to give you the opportunity to accumulate some high quality reps. HR's will be on the higher side. Feel free to add in different strokes to hit you event list.

Friday, May 27, 2022

Spring Training Block - Phase II

Warmup as needed

Main Set

20 X 25-175 @ 2:00

*choose your distance

Notes: a lot of options here, pick your distance, pick your stroke, pick your equipment and get 20 great reps in to finish the week before the long weekend.

Thursday, May 26, 2022

Spring Training Block - Phase II

Warmup as needed

Main Set

3 X Pull:

[100 + 50 + 4 X 25 + 50 + 100] @ 1:15-45-40-45-1:15

*smooth, holding strict stroke count, 25's are no breath

4 X Kick:

[100 + 3 X 25 + 75] @ 1:45-40-1:15

100 = 50 on side, 50 on back

25's = uh2o kicking

75 = max uh2o up to 15M on all 3 25's

Notes: 1st half, keep it quiet, but keep brain tuned in to stroke count, keep yourself from wasting strokes, and work the lungs on the 25's. The second half gives you a nice progression to follow with the legs. Push yourself on the 75 to maximize your uh2o's and streamlines and strength off walls. Details have to be adhered to.

Wednesday, May 25, 2022

Wednesday, May 25, 2020

Spring Training Block - Phase II

Warmup as needed

Main Set

5 X [100 + 75 + 50 + 3 X 25] @ 70-60-50-40

*steady and strong

add Fins and Paddles

6 X 100 @ 1:10

6 X 75 @ 1:10

6 X 50 @ 1:10

*Best Avg., getting faster as rest gets longer

Notes: First 25 minutes is strong FR from start to finish. add Fins and Paddles and then bring down the speed as you move to the 50's

Sunday, May 22, 2022

Monday, May 23, 2022

Spring Training Block - Phase II

Warmup as needed

Main Set

30 X 25 @ 30 3FAST-3EZ

12 X 50 @ 50 3 FAST - 3EZ

`12 X 75 @ 1:15 2 FAST - 2 EZ

*choose strokes and equipment as needed

Notes: nothing in between today, choose stroke patters, kick, use equipment as you wish

Friday, May 20, 2022

Spring Training Block - Phase II

Warmup as Needed

Main Set

6 X 75 + 100 @ 65-2

6 X 75 + 200 @ 65-3

6 X 75 + 300 @ 65-4

6 X 75 + 400 @ 65-5

Notes: stretching it out this afternoon, use the 75's to keep it steady and then take the tempo, stroke count, and uh2o kicks consistent on the 100-400.

Thursday, May 19, 2022

Spring Training Block - Phase II

Warmup as needed

Main Set

4 X 225 Pull @ 3:00 (:15R) slow and pretty

3 X 200 IM @ 3:00 (:30R)

4 X 100 FR @ 2:00 (1:00R)

8 X 50 @ 90 (1:00R) Choice of Stroke

*Get Faster as you go

Notes: start slow, then work through your strokes with some moderate effort IM's and then start moving it on the 100's and 50's