Calvin College Summer Workouts

Monday, May 12, 2025

Summer Training Block

Warmup

150 + 100 Kick + 150 + 100 Kick + 150 @ :30R loosen Up

24 X 25 @ 45

Rotate Through:

#1 - Sculling (high elbow)

#2 - FR Side-Stack-Send

#3 - FL - Dolphin dive to chin

#4 - Build, choice of stroke

6 X 25 @ 50 uh2o to 15M + 3-4 touches

Main Set

4 X 25 + 50 EZ @ 45-3:00

6 X 25 + 50 EZ @ 30-3:00

2 X [3 X 50 + 50 EZ] @ 60-3:00

6 X 25 + 50 EZ @ 30-3:00

4 X 25 + 50 EZ @ 45-3:00

D-Crew Version

4 X 50 + 150 EZ @ 45-3:00

3 X 75 + 150 EZ @ 60-3:00

2 X [2 X 125 + 150 EZ] @ 1:30-3:00

3 X 75 + 150 EZ @ 60-3:00

4 X 50 + 150 EZ @ 45-3:00

Notes: Loosen up with some ez Swimming and kicking, the warmup skillls are designed to get you thinking about the early vert. forearm (high elbow), and then sharpen up your underwaters. Main Set is working in a 3 minute ON, 3 minute OFF pattern. Push it on the FAST 3:00's, HR's should be high, you should be able to hold some good speed on all of the repetitions.

Thursday, May 8, 2025

Spring Training Block

Warmup

12 X 100 @ 1:40

3 Loosen Up, 3 K-S, 3 FRIM-FRIM-IM, 3 Fast 1st 25-50-last 25

Main Set

18 High Velocity Swims @ 1:30

6 Flags to Flags (no wall start)

6 underwater 25's w/ Fins

6 full 25's with Fins and Paddles

D-Crew Version

6 X 50 + 6 X 75 + 6 X 50 @ 1:30

*Go For it, best Avg.!

Notes: Typical FAST Thursday, get up to your highest speeds!

Tuesday, May 6, 2025

Spring Training Block

Warmup

2 X 75 + 3 X 100 Board Kick + 2 X 75 + 6 X 25 uh2o + 2 X 75 @ 1:15-1:40-1:15-50-1:15

*loosen up, go distance per kick on the uh2o 25's

12 X 50 @ 55 K-S; S-K (kick with board)

8 X 25 @ 45

#1 - Plunge-kick-Plunge; #2 - uh2o kick to side kick at 15M; #3 - exaggerated uh2o distance per kick; #4 - uh2o build to over speed

Main Set

3 X 25 uh2o + 25 EZ @ 30

2 X 100 Board Kick @ 2:00

3 X 25 uh2o + 25 EZ @ 30

2 X 100 Board Kick @ 1:45

3 X 25 uh2o + 25 EZ @ 30

2 X 100 Board Kick @ 1:30

3 X 25 uh2o + 25 EZ @ 30

Notes: great skills put in the warmup and then the main set has a nice challenge, moving back and forth between underwater streamline kicking and some descending board kicks. The last 3 uh2o 25's will be a challenge coming off some shorter rests.

Monday, May 5, 2025

Spring Training Block

Warmup

2 X 150 + 200 Board Kick + 2 X 150 @ 2:30-4:30-2:30 Loosen Up

8 X 25 Sculling Progression @ 45

12 X 25 @ 45

6 - single pull skills/drills (BK or FR)

6 double pull skills/drills (BR or FL)

8 X 25 Variable Sprints @ 45 (F-E, E-F, E, F)

Main Set

2 X [3 X 100 + 50 EZ] @ 1:20 2:00

2 X [4 X 75 + 50 EZ] @ 1:15-3:00

2 X [5 X 50 + 50 EZ] @ 70-4:10

Notes: The usual Monday warmup style, sharpening up some of the most important skills. Then the main set is a pattern that pushes you to swim your best for 2 rounds of 4 minutes, 5 minutes, and 6 minutes with 2-3-4 minutes of rest between rounds. The length of repetition also goes from bigger to smaller to keep the quality and the habits at a high level.

Thursday, May 1, 2025

Spring Training Block

Warmup

3 X 100 + 4 X 75 K-S (25-50) + 12 X 25 @ 1:40-1:15-40

100's = Loosen Up

75's = 1st 2 board kick; 2nd 2 uh2o kick

25's = E-E-E-F-E-E-F-F-E-F-F-F

F = 1st 4-6 touches

Main Set

18 High Velocity Swims @ 1:30

6 25's uh2o kicking from Dive

6 25's Fins and Paddles

6 Flags to wall + out to 15M + 3 touches

Notes: Hit your highest speeds today, doing some uh2o kicking from a dive to start things off, then moving into some full throttle 25's w/ fins and pads, and then finishing up by working through the walls

Wednesday, April 30, 2025

Spring Training Block

Warmup

300 + 200 + 2 X 100 + 200 + 300 @ :30R

*Fins and Paddles and Snorkles, low stroke counts

Main Set

12 X 25 FL @ 40 Fins & Paddles(5 strokes or less)

12 X 25 Backstroke @ 40 Fins (spin 1st 6 touches)

12 X 25 BR @ 40 Paddles Only (2 strokes or less)

12 X 25 FR @ 40 Fins & Paddles (Big, Tall Strokes, shoulder driven)

2:00 Rest

3 X 100 @ 2:00 pick your stroke or IM and get 3 really good reps.

Notes: slow and pretty warmup with equipment on hands, feet and head. Keep using the equipment to get some stroke work in and then put it all together with 3 really good 100's to finish it out.

Tuesday, April 29, 2025

Spring Training Block

Warmup

4 X 75 + 200 Kick + 2 X 150 + 200 Kick + 4 X 25 @ 1:15-4-2:30-4-30 Loosen Up

12 X 25 @ 45

Rotate 1-Plunge-Kick-Plunge; 2-uh2o kick to single pull to side kick; 3-uh2o kick to 3 touch side plunge

Main Set

[3 X 100 + 200 Board Kick @ 1:40] @ 10:00

3 X 25 uh2o @ 60

2 X [2 X 25 uh2o @ 30] @ 2

1 X [3 X 25 uh2o @ 30] @ 3

2 X [2 X 25 uh2o @ 30] @ 2

3 X 25 uh2o @ 60

Notes: Loosen the legs up with the long, EZ warmup, and then take that into some underwater streamline skills. Main set is some good board kicking to work the kick strength. 3 Strong 100's and then take that into a 200 and try to double up the time (i.e., 1:30's = 3:00). The remainder of the set is spent uh2o in the streamline position where you want to work on your maximize your uh2o kicking speed, position, and strength.