Calvin College Summer Workouts

Wednesday, May 31, 2023

May 31, 2023

Summer Training

Warmup

300 Loosen @ 5:00

12 X 50 @ 50 alt. k/s, s/k w/ board

12 X 25 @ 40-45 underwater skills and streamlines

#1 - plunge for :02 + 3 Kicks + plunge for distance

#2 - Plunge for :02 + double arm pull down + plunge for distance

#3 - uh2o kicking the whole way, stay parallel to bottom

Main Set

12 X 50 @ 50 Board Kick

8 X uh2o kicking @ 45 D1-4, 5-8

8 X 75 @ 1:15 (25 side kick + 25 fl kick on back + 25 swim w/ 6 beat kick)

8 X uh2o kicking @ 45 D1-4, 5-8

3 X 100 Board Kick @ 2:00 D1-3

Notes: Good leg day, main set is about 40 minutes if you need to modify it to make it longer or shorter. Should be a good test to work on all the leg skills, don't ignore the streamline muscles!

Tuesday, May 30, 2023

Summer Training

Warmup

2 X 150 + 2 X 100 + 8 X 25 @ 2:15-1:45-45

*get longer and prettier as you go

6 X 125 K/S @ :15R (25 side, 25 FL on BK, 25 Board, 50 Swim)

Main Set

3 X 25 + 25 EZ @ 20-1:30

4 X 25 + 50 EZ @ 25-2:10

5 X 25 + 75 EZ @ 30-2:30

6 X 25 + 100 EZ @ 35-3:30

5 X 25 + 75 EZ @ 30-2:30

4 X 25 + 50 EZ @ 25-2:10

3 X 25 + 25 EZ @ 20-1:30

Notes: Start off the summer with some High End Swimming set up so you can crush it with good habits and top speeds. The pattern allows you to do IM/stroke/Kick patterns, make it yours, just do it the right way.

Friday, May 26, 2023

Spring Training Block

Warmup as needed

Main Set

200 + 100 + 200 + 100 + 200 @ 2:30-1:30

150 + 75 + 150 + 75 + 150 @ 1:55-1:05

100 + 50 + 100 + 50 + 100 @ 1:15

50 + 25 + 50 + 25 + 50 @ 40

Notes: Good FR Endurance Set, maintain same effort throughout with maybe a little extra for the last 50-25's. Keep it strong throughout and hold a good avg.

Thursday, May 25, 2023

Spring Training Block

Warmup as you need

Main Set

30 X 75

10 @ 1:15 Kick 1st 25 (on side or fly/BR on Back), minimum strokes on last 50

8 @ 1:30 alt. FL-BK-BR; BK-BR-FR with good underwaters and streamlines

6 @ 60 Strong with good habits

4 @ 1:30 E-F-E-F Choice of Kick, Stroke, Equipment....

2 as 3 X 25 @ 30 @ 2:00 8 stroke drill

Notes: good pattern to give you some endurance, get you thinking about some good habits, and burn a few matches as we get closer to the Holiday weekend.

Tuesday, May 23, 2023

Spring Training Block

Warmup as Needed

Main Set

3 X [3 X 100 Board Kick + 100 Swim EZ] @ 1:40(50)-2

Rd. 1 - all three strong and steady (80%)

Rd. 2 - D1-3 (80-90-100%)

Rd. 3 - BEST EFFORT (100%)

18 X 25 @ 40-50

6 uh2o - strong effort, working on Distance per kick and streamline position

6 - plunge for :02 off wall + 4-5 kicks + return to plunge for :02 and notice how much momentum you have or don't have.

6 - w/ fins - FAST

Notes: Start with some good board kick as you work through some gears with the legs, and then take on some underwater kicking. Please adjust sendoff so that you can do the sendoff the way it is intended.

Sunday, May 21, 2023

Monday, May 21, 2023

Spring Training Block

Warmup as Needed

Main Set

2 X [2 X 25 + 50 + 25 @ 40] @ 5:00

2 X [2 X 25 + 2 X 50 @ 40] @ 5:00

2 X [25 + 50 + 75 @ 40] @ 5:00

Notes: As simple as this progression looks, it will challenge you quickly. It is equal work to rest, so you will have at least 2:30 rest between each round of swims, so feel free to get some ez swimming in there or you can just use the time to rest, the way you prescribe your rest changes the feel a little. Otherwise, get it moving on the 25's and then carry the speed in to the longer swims.

Friday, May 19, 2023

Spring Training Block

Warmup as needed

Main Set

36 X 50 @ 50

6 IMO-FR

6 K/S, S/K

6 E-E-F-F-E-E

6 IMO-FR

6 K/S, S/K

6 F-F-E-E-F-F

Notes: 30 minutes of short repeats where you can work through all the strokes, a little kicking, and a few surges in speed should get you to the weekend in a good mood.