Calvin College Summer Workouts

Wednesday, July 31, 2024

Summer Training Block

Warmup

12 X 50 @ 1:05 slow, limit strokes, good streamlines, loosen up

12 X 100 @ 2:00 Odd - swim; Even Board Kick, quiet, slow, long, pretty

12 X 75 @ 1:30 Odd - Swim; Even - Kick Strong Effort

12 X 50 @ 60 @ Odd - Swim: Even - Kick 90%

12 X 25 @ 40 FAST!!!

Notes: start slow, and ramp up the effort as we go to the finish!

Tuesday, July 30, 2024

Summer Training Block

Warmup

900 Kick - Swim (50 Swim - 50 Board Kick - 50 uh2o to side kick) Loosen up

2 X [3 X 50 + 3 X 25] @ 1:10

50's = Desc. 1-3 w/ board; 25's = uh2o emphasize streamlines and depth

Main Set

3 X's

[3 X 100 Kick @ 1:40] @ 6

3 X :15 Vertical kick @ 60 (:10 hands on shoulders + :05 hands in streamline)

4 X 25 uh2o @ 60

Notes: Standard routine for our Tuesday's, as we start the progression with some strong Board Kick holding good effort. We are going to use some Vert. Kicking to put some different pressure on our legs and then take that into some underwater 25's.

Monday, July 29, 2024

MOnday, July 29, 2024

Summer Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:30-30 Loosen Up

300 Board Kick to Loosen Up

16 X 25 @ 45 alternating single arm and double arm Pulls

Main Set

15 X 100 @ 2:00

2 FAST - 3 EZ

3 FAST - 2 EZ

F-E-F-E-F

Notes: take your time loosening up, then you have 30 minutes, 100's are the method to the madness today. You can add a stroke pattern, kick, equipment, just hold your best!

Thursday, July 25, 2024

Summer Training Block

Warmup

3 X 100 + 4 X 75 K-S + 12 X 25 @ 1:40-1:30-40

100's = loosen up

75's = 50 board Kick + 25 uh2o to 15M then side kick (reverse on evens)

25's = 4 variable sprint + 4 of your favorite drills/skills + 4 variable sprints

Main Set

High Velocity Swims

24 Swims @ 1:10+

6 stroke specific BLAST kicks from wall to far flags

*FR - superman surface kicks; FL-BK - uh2o; BR - uh2o streamline BR

6 wall to flags no equipment

6 relay start to far flags

6 full 25's w/ fins and paddles

Notes: Hit your highest speeds like usual on Thursday's. BE FAST!!!

Wednesday, July 24, 2024

Summer Training Block

Warmup

500 + 400 + 300 + 200 + 100 @ :30R Pull w/ snorkel and paddles

*scull every 5th-4th-3rd-other-every 25

Main Set

5 X 200 FR @ 3:00

16 X 50 IMO @ 1:00

Notes: start slow with a long, quiet pull sculling every 5th 25, then 4th 25.... and so on. There is nothing more efficient than some 200's, so strong and steady on some 200's FR, then finish with some IMO 50's on an interval in which you can keep the effort solid and habits in tact.

Tuesday, July 23, 2024

Summer Training Block

Warmup

600 Swim-Kick by 100

300 Swim Kick by 50

6 X 25 uh2o kicking

All @ :30R to loosen up

Main Set

16 X 75 @ 1:15 Board Kick strong throughout

300 EZ Swim @ 5:00

16 X 25 @ 1:15 uh2o kicking strong, good streamline-body position throughout

Notes: 20 minutes of good, strong board kick to strengthen the legs and train the tempo, then take 5 to loosen up, then 20 minutes of uh2o kicking, streamlines, body positions.

Monday, July 22, 2024

Summer Training Block

Warmup

150 + 4 X 75 + 6 X 25 @ 2:30-1:15-40 loosen up

300 Kick + 300 Pull @ 1:00R

6 Dives (2 plunge + 2 plunge-kick-plunge + 2 kick to 15M + single pull + side kick)

16 X 25 @ 45 (8 single pull drills + 8 double pull drills)

Main Set

2 X's through:

6 X 50 + 100 EZ @ 40-4

4 X 75 + 200 EZ @ 1:15-5

12 X 25 + 300 EZ @ 30-6

Notes: Fast-EZ progression starts with 50's, gets bumped up to 75's and then comes down to 25's. Should allow any stroke or kick pattern you wish to hit your events. You do get more rest as you go through the progression to help maintain good habits and good quality!