Calvin College Summer Workouts

Thursday, March 28, 2024

Spring Training Block

Warmup as you wish

Main Set

6 X 25 @ 50 uh2o kicking

3 X 50 @ 1:20 strong, uh2o to 15M both ways

6 X 25 @ 50 superman kick w/ snorkel

3 X 50 @ 1:20 FR w/ over kick (6 beat kick)

6 X 25 @ 50 double pullouts for distance

3 X 50 @ 1:20 BR one or two pull 50's

6 X 25 @ 50 kick FAST any style you wish

3 X 50 @ 1:20 FAST any stroke you want

Notes: working the legs into the strokes, sendoff's shouldn't be scary, execute the skills and streamlines, a little exclamation point on the last round to put it all together.

Tuesday, March 26, 2024

Spring Training Block

Warmup as you wish

Main Set

8 X 25 @ 30 long strokes, few strokes

3 X 100 Kick @ 2:00

8 X 50 @ 50 long strokes, few strokes

3 X 100 Kick @ 1:50

6 X 75 @ 1:10 long strokes, few strokes

3 X 100 Kick @ 1:40

4 X 100 @ 1:30 long strokes, few strokes

3 X 100 Kick @ 1:30

8 X 25 @ 45 long strokes, few strokes

Notes: The 3 X 100's Kick are the backbone of the set and what will create the challenge. The kick is just board kick, no fins and bring it down with the sendoff. The challenge will be to hold the stroke count as that effort builds and the reps get slightly longer. Make sure you use the last 8 25's to re-group and get back down to your lowest count if you weren't able to hold it.

Wednesday, December 27, 2023

Holiday Training

Warmup

24 X 50 @ 50

6 EZ, 6 K-S, 6 IMO-FR, 6 Pull (3-2-1, 3-2-1 breath per 50)

Main Set

3 X [3 X 25 + 25 EZ] @ 30-90

6 X [50 + 25 EZ] @ 45-45

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

D Crew Option:

8 X 75 + 4 X 50 @ 60

6 X 75 + 3 X 50 @ 60

4 X 75 + 2 X 50 @ 60

2 X 75 + 50 @ 60

*30 minutes of strong, consistent effort.

Notes: last day before the team gets back together, main set introduces some speed back into the plan in short amounts so you can do it well in a solo effort or small group. Feel free to mix up strokes and equipment. If you are more inclined for a D-Crew set, there is a 30 minute effort that is along the same lines, shorter repeats, some extra rest on the 50's to keep the quality high.

Tuesday, December 26, 2023

Holiday Training Block

Warmup

2 X 150 Loosen + 2 X 300 Pull + 2 X 150 Kick @ :15R

32 X 25 @ 40-60 skills and drills

16 reverse IMO - pick a drill for each stroke

8 dives or walls working on plunges and streamlines

8 sculling progression

Main Set

6 X 100 FR @ 1:30

4 X 75 @ 1:15 Kick 1st-last 50

6 X 75 FR @ 1:10

4 X 50 Stroke @ 1:15

6 X 50 FR @ 50

4 X 25 FAST @ 1:15

Notes: Slow, long warmup after the Christmas Weekend. Then just some basic general conditioning to get things moving again. Keep a steady effort with good habits in tact throughout.

Friday, December 22, 2023

Friday-Saturday, December 22-23, 2023

Friday, December 22, 2023

Holiday Training Block

Warmup

200 + 2 X 150 + 3 X 50 @ 3:30-2:15-50 Getting longer

8 X 25 from blocks or walls working plunges, streamlines, breakouts

32 X 25 @ 40-60

16 reverse IMO - pick one drill per stroke

8 turn sequence

#1 - triangle starting from kick on wall ending with shooter

#2 - 4 shooters

#3 - MP start through turn through 3-4 touches

#4 - MP dolphin dive to 3 touch finish

8 - Odd - Max Speed/tempo; Even - Min Stroke and No Breath

Main Set

3 X 100-200-300 @ 5:00

*Do it Right the first time! Be FAST

1000+ of ez Pulling-swimming-kicking-drilling

Notes: The normal Mon/Fri warmup and then put in 3 good swims, 15 Minutes, do it right the first time and on to the weekend.

Saturday, December 23, 2023

Holiday Training Block

Warmup and Main Set (one hour)

3 X 100 + 6 X 75 + 8 X 50 @ 1:40-1:10-45

*choice of equipment

4 X [3 X 50 + 3 X 25] + @ 50-35

1st 50's are K-S no board, Swim is FR

25's are stroke

Last 50's are FR-Stroke

4 X [3 X 75 + 100] @ 1:20-1:40

75's = descend each group of 3 (last group of 3 is fastest 3)

100 = smooth, lowest stroke count

Notes: just an hour as we try to fit something into the holiday weekend, general conditioning, last part has a nice descending effort to finish.

Thursday, December 21, 2023

Holiday Training Block

Warmup

16 X 75 @ 1:15

4 EZ, 4 Kick 1st 25, 4 Indy IM, FAST 1st 25-25, Last 25-25

8 X 25 @ 45 sculling progression

6 X 50 @ 1:10

*alt. Max-Min and 1 or 0 breath (Max-Min = Max speed with fewest strokes)

Main Set

24 X HVO @ 70-90 (take your time between reps)

6 wall to far flags

6 flags to flags (dolphin dive start with no wall)

6 MP to turn to 3 touches off breakout (dolphin dive start with no wall)

6 wall to wall - from dive or with FINS

D Crew

6 X [75 + 50 + 75 + 25] @ 60-40-60-40

*hold best avg.

Notes: Get a good warmup, do more if you need to, then hit some high end speeds

Wednesday, December 20, 2023

Holiday Training Block

Warmup

2 X [2 X 150 + 4 X 75 + 2 X 150] @ :15-30R

slow, quiet swim, choice of equipment

8 X 100 Board Kick @ 2:00 Talking Pace

Main Set

FL-BK

12 X 75 @ 1:40 under bungy (12 1/2 uh2o off every wall)

12 X 75 @ 1:15 Descend 1-4, 5-8, 9-12

BK = BK

FL = alt. 1st/last 50 FL, steady, no descend

30 X 25 @ 40

10 Pull w/ buoy and FINS

10 Pull w/ Fins

10 Swim

12 X 75 @ 1:20-1:30 Descend 1-4, 5-8, 9-12

8 X 100 IM + 4 X 200 FRIM + 4 X 100 IM @ 1:30-3-1:15

Short FR

30 X 25 snorkles and paddles @ 40

10 12 1/2 scull + 12 1/2 superman kick

10 alt. 8 strokes or less w/ 6 touches shoulder driven

10 lose snorkle and no breath

12 X 75 @ 1:15 D1-4, 5-8, 9-12

LONG FR

3 X [2 X 150 + 300 + 3 X 100] @ 2:15-4-1:15

*last 100's are Faster, and each RD is Faster than last.

Notes: Slow, quiet warmup, and then some stroke/event specific sets, pick one (maybe two) and do it well.