Calvin College Summer Workouts

Monday, July 31, 2023

Tuesday, August 1, 2023

Summer Training

Warmup

500 Kick every 5th

400 Kick every 4th (no board)

300 Kick every 3rd)

200 Kick every other (no board)

100 Kick

Main Set

600 Kick + 300 Swim

500 Kick + 250 Swim

400 Kick + 200 Swim

300 Kick + 150 Swim

200 Kick + 100 Swim

100 Kick + 50 Swim

All on :15R

Notes: Keep it steady today and feel free to make the kick your own, add-subtract board, mix up the kick pattern, just keep it steady and strong throughout, don't burn any matches.

Monday, July 31, 2023

Summer Training

Warmup

2 X 150 + 3 X 50 + 6 X 25 @ 2:30-50-35 getting longer

12 X 25 FR skills (superman to side kick; side-stack-send; 8 stroke drill)

12 X 75 @ 1:20

4 Kick 1st 25 - 4 Indy IM - 4 Fast 1st 25-50-last 50-25

Main Set

4 X 100 + 300 EZ @ 1:15-5

8 X 75 + 8 X 50 EZ @ 1:00

4 X 100 + 300 EZ @ 1:15-5

Notes: 4 minutes - 8 minutes - 4 minutes FAST followed by the same amount of time active recovery. Get a good start to the week!

Friday, July 28, 2023

Summer Training

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 Faster 1st 25-25, last 25

Main Set

4 X's [125 + 100 + 75 + 50] @ 90-80-70-60

Rd. 1 = Strong 125-100-75, 50 EZ

Rd. 2 = F-E-F-E

Rd 3 = E-F-E-F

Rd. 4 - F-E-E-F

Note: one of my favorite patterns, control your speeds, at times you will have to find a way to swim EZ, yet still make sendoff, great thinking set and test of controlling your efforts.

Thursday, July 27, 2023

Summer Training

Warmup

8 X 150 @ 2:30

2 EZ - 2 Kick 1st 100 - 2 FL-BK-BR; BK-BR-FR - 2 Fast 1st 75; last 75

Main Set

24 X High Velocity Swims @ 70

Rotate through these 3:

#1 - BLAST Board Kick to far flags

#2 - BLAST Swim to far Flags

#3 - BLAST Swim w/ FIN full 25

Notes: Hitting our highest speeds again today, instead of doing sever repeats the same way, today we are rotating through the three which will give you different feels and some change throughout the the pattern.

Wednesday, July 26, 2023

Summer Training

Warmup

4 X 75 + 6 X 50 + 8 X 25 @ 1:15-50-30 get longer as you go

12 X 75 Pull @ 1:05 fewest strokes possible, quiet

Main Set

4 X 200 @ 2:45 - strong (80%)

4 X 150 @ 2:15 - stronger (90%)

4 X 100 @ 1:45 FAST (100%)

Notes: Descending Effort, work through your gears and your timing so you can finish with your best. If you swim the longer events, you can adjust the sendoff and make it less rest(2:45-2:00-1:20), if you are a 50-200 event person or stroke/IM keep the sendoff's as is so you can keep the average low.

Tuesday, July 25, 2023

Summer Training

Warmup

300 Loosen @ 5:00

6 X 100 K/S @ 1:50 Odd - board Kick; Even - 25 side, 25 back

12 X 25 @ 35-45 walls and streamlins

3 plunge for distance with horizontal surface touch

3 plunge for :02 + 3 kicks + plunge with horizontal surface touch

3 plunge for :02 + double arm pull + head 1st plunge with horizontal surface touch

3 plunge for :02 + kick to surface staying horizontal to surface

Main Set

20 X 50 Board Kick @ 1:00

1 FAST - 4 EZ

2 FAST - 3 EZ

3 FAST - 2 EZ

4 FAST - 1 EZ

20 X 25 uh2o @ 1:00

5 distance per kick (fewest kicks)

5 streamline underwater BR kick

5 w/ fins FAST

5 w/ FAST w/ breakout and swim at 15M

Notes: good skills during the warmup followed by 40 minutes of great kicking work.

Monday, July 24, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30

8 X 25 @ 45 sculling sequence

12 X 25 @ 35-45 FR drills

#1 - superman to side kick, #2 - side-stack-send, #3 - 8 stroke drill

12 X 25 @ 30 Variable Sprint, middle 4 kick

Main Set

4 X 25 + 100 EZ @ 30-2:00

3 X 75 + 150 EZ @ 1:00-3:00

3 X 75 or 100 + 200 EZ @ 1:20-4:00

4 X 75 or 100 + 300 EZ @ 1:15-5:00

Notes: this is a 2-3-4-5 minute FAST; 2-3-4-5 minute EZ pattern. on the last two rounds you have an option to go 75's or 100's, The 75's would be for stroke or kick if you choose to do so. Otherwise, stick to FR and put the hammer down.