Calvin College Summer Workouts

Thursday, June 30, 2022

Summer Training

Warmup as Needed

Main Set

36 High Velocity Swims @ 70

6 Board Kick - wall to far flags

6 underwater Kick - wall to far flags

6 Swim Choice - Flags to Flags (superman kick start)

6 Swim Choice - MP to wall (superman kick start)

6 Swim Choice - Wall to far flags

6 Swim Choice w/ Fins - full 25's

Notes: High Tempo and High Velocity Day, 1st 12 are with the legs w/ and w/o board, middle 12, you don't get a wall, generate your propulsion from legs first!!!!, last 12 you get to add your friend, the wall back into the picture. Have a Blast swimming Fast!!!!

Wednesday, June 29, 2022

Summer Training

Warmup as Needed

Main Set

6 X 100 @ 1:30

8 X 75 + 4 X 150 @ 1:05-2:10

12 X 50 + 2 X 100 + 2 X 200 @ 40-1:20-2:40

12 X 25 + 300 FASTER @ 30-?

Notes: Longer Swim today with some flexibility to make it your own. The pattern starts with 100's and then the repeats alternate getting shorter and longer so you always return to some shorter repeats which can make sure your habits stay sharp. Finish with a strong 300. Feel free to adjust sendoff's and/or create a stroke/IM pattern. Overall the effort should stay steady, strong and consistent.

Tuesday, June 28, 2022

Summer Training

Warmup as Needed

Main Set

1500 Kick as follows

200 Board Kick (FR or FL) + 100 Side Kick (FR or FL) + 100 Back Kick (FR or FL)+ 100 Board Kick (BR)

8 X [2 X 25 @ 30] @ 90 under water the whole way (add fins if needed)

5 X 50 Board Kick @ 2:00 FAST

Notes: Start off with a nice aerobic kick, then move into some underwater work, followed by some high performance board kicking.

Monday, June 27, 2022

Summer Training

Warmup as Needed

Main Set

4 X [50 + 3 X 25 + 50] @ 45

300 EZ @ 6

4 X [50 + 2 X 25 + 50] @ 40

300 EZ @ 6

4 X [50 + 25 + 50] @ 35

300 EZ @ 6

Notes: great set with short repeats to keep the speed up and the good habits in tact.

Friday, June 17, 2022

Summer Training

Warmup as needed

Main Set (slow-quiet-pretty)

24 X 75 @ 1:10

8 Kick w/ board 1st 25

8 Stroke 1st 25

8 Kick no board 1st 25

24 X 50 Pull @ 50 lowest stroke count

24 X 25 @ 35 choice of strokes, drills, skills, equipment

Notes: enjoy moving the right way as you keep the HR down and the length of stroke long.

Thursday, June 16, 2022

Summer Training

Warmup as needed

Main Set

6 X 100 FRIM @ 1:40

12 X 25 BR @ 40

5 X 100 FRIM @ 1:30

12 X 25 BK @ 35

4 X 100 FRIM @ 1:20 (25)

12 X 25 FL @ 30

Notes: General Conditioning work with some IM theme, keep it steady and strong as you move through the strokes.

Wednesday, June 15, 2022

Summer Training

Warmup as Needed

Main Set

5 X [4 X 25 FAST + 3 X 25 EZ @ 30-40]

Rd. 1 = Kick, Rd. 2-5 = RIMO

5 X 50 FAST @ 2:00

Notes: very doable Fast - EZ Set that will allow you to put together some fast swimming with good habits.