Friday, January 20, 2017

Collegiate Plan: 1/23/17

Welcome back to campus everyone! This schedule is designed to semi mock what we'll be doing when team workouts start up again on Feb 13th!


Week Layout:  move around if/as needed, just get it done.
Monday: Bike #1
Tuesday: Swim #1
Wednesday: Run #1 and strength
Thursday: Bike #2
Friday: Swim #2
Saturday: Run #2 and strength
Sunday: Off

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
4x400 on 30” rest
-        #1-2: Pull @RPE 4-5
-        #3-4: Make #4 faster than #3 – no gear
8x50 on 15” rest
-        #1: ALL OUT
-        #2-4: Easy, recovering from the all out effort
(2000 set/2900 total)

Warm down: 
200 easy
- Total: 3100

- B workout
- Main Set adjustments:  Do 3x400 instead of 4x400
- 2700 total workout.

Swim #2:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set: 3 rounds of the below
-        All swim sections done at RPE 7-8
25 on 10” rest
50 on 10” rest
75 on 10” rest
100 on 10” rest
100 on 10” rest
75 on 10” rest
50 on 10” rest
25 on 10” rest
100 kick on 1’ rest
 (600 round/1800 main set/2700 total)

Warm down: 
200 easy
- Total: 2900

- B workout
- Main Set adjustments:  Do 2 rounds instead of 3.
- 2100 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions – working on cycling strength
- Both Groups: 40’ ride
-        Warm up: 20’ RPE 4
-        Main Set x3:
o   4’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).
o   2’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 2’ steady at RPE 4-5.

Bike #2: 3’ intervals, 3’ easy
- Both Groups: 45’ ride
-        Warm up: 15’ @RPE 4
-        Main Set: x4
o   3’ @RPE 6
o   3’ @RPE 4
-        Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience
- A&B workout: 45’ of running
- C workout: 30’ of 4’ running, 1’ walking.

Run #2: Pick ups
- A workout: 65’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)


Strength Workouts: 
This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.
-        3 rounds, circuit format, rest 1’ between rounds
-        Squat x10 – going for speed
-        Push ups x10 (knees down as needed)
-        Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)
-        Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.
-        Flutter kicks x100 (or 50 per leg)

Stretches:

Sunday, January 15, 2017

Collegiate Plan: 1/16/17

Easing up a bit this week, mostly on the bike. Swim/Run stay the same but we take it down to two bike workouts and drop the intervals a bit (either duration or rounds). 

Safe Travels back to school and I'll see y'all soon! 


Week Layout:  move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1 and strength
Wednesday: Bike #1
Thursday: Swim #2
Friday: Run #2 and strength
Saturday: Bike #2
Sunday: Off

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
3x300 pull w/30" rest. Every 3rd 25 push
-        2 rounds of this Ladder, all Push
25/50/75/100/100/75/50/25
-        10" rest between distances, 40" rest between rounds.
(2100 set/3000 total)

Warm down: 
200 easy
- Total: 3200

- B workout
- Main Set adjustments:  Do 3x200 instead of 3x300
- 2700 total workout.

Swim #2:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
2x600 Pull - steady 70%
2x400 - Negative Split - no gear
2x200 - 50 fast, 100 cruise, 50 fast
(2400 main set/3300 total)

Warm down: 
200 easy
- Total: 3500

- B workout
- Main Set adjustments:  Do 2x400, 2x300, 2x100 the 100’s as 25 fast/50 cruise/25 fast
- 2700 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions – working on cycling strength
- Both Groups: 35’ ride
-        Warm up: 15’ RPE 4
-        Main Set x3:
o   3’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).
o   3’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 2’ steady at RPE 4-5.

Bike #2: 4’ intervals, 3’ easy
- Both Groups: 40’ ride
-        Warm up: 15’ @RPE 4
-        Main Set: x4
o   2’ @RPE 6
o   3’ @RPE 4
-        Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience
- A&B workout: 45’ of running
- C workout: 30’ of 4’ running, 1’ walking.

Run #2: Pick ups
- A workout: 65’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)


Strength Workouts: 
This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.
-        3 rounds, circuit format, rest 1’ between rounds
-        Reverse Lunge x6/Leg
-        Push ups x10 (knees down as needed)
-        Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)
-        Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.
-        Flutter kicks x100 (or 50 per leg)

Stretches:

Friday, January 6, 2017

Collegiate Plan: 1/9/16

Ladies, bumping things up a bit. Adding a 3rd bike workout for the week so we can get in a little endurance along with the slow revolutions (building strength) and the intervals (getting comfortable at near race intensity).
Swims: Basic sets this week, challenging your mental focus. Stay engaged with what you're doing so you don't lose count or forget where in the set you are. You can also use pennies or other markers on the deck to help you keep count.
Runs: Bumping up the long run for the A group just a tad.
Strength: doing it 2x/wk now and I've marked it.


Week Layout:  move around if/as needed, just get it done.
Monday: Swim #1 and Bike 1
Tuesday: Run #1 and strength
Wednesday: Swim #2
Thursday: Bike #2
Friday: Run #2 and strength
Saturday: Bike #3
Sunday: Off

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
10x200 on 20” rest
-        #1-5 Pull: Desc 1-5.
-        #6-10 no gear – do 50 Fast, 100 cruise, 50 fast.
(2000 set/2900 total)

Warm down: 
200 easy
- Total: 3100

- B workout
- Main Set adjustments:  Do 8x200’s, 4 of each
- 2700 total workout.

Swim #2:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
20x100 on 15” rest
-        #1: Easy
-        #2: Build by 25’s to RPE 6
-        #3: 50 easy/50 fast
-        #4: 50 fast/50 easy
-        #5: All Fast… repeat #1-5 till you hit 20 (hint, that’s 4 rounds).
(2000 main set/2900 total)

Warm down: 
200 easy
- Total: 3100

- B workout
- Main Set adjustments:  Do 15x100’s – so 3 rounds instead of 4.
- 2600 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions – working on cycling strength
- Both Groups: 40’ ride
-        Warm up: 15’ RPE 4
-        Main Set x4:
o   3’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).
o   3’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 1’ steady at RPE 4-5.

Bike #2: 4’ intervals, 3’ easy
- Both Groups: 45’ ride
-        Warm up: 15’ @RPE 4
-        Main Set: x4
o   4’ @RPE 6
o   3’ @RPE 4
-        Warm down: 4’ easy

Bike #3: Long Ride
-        Both Groups: 60-75’ of riding at RPE: 4-5

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience
- A&B workout: 45’ of running
- C workout: 30’ of 4’ running, 1’ walking.

Run #2: Pick ups
- A workout: 65’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)


Strength Workouts: 
This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.
-        3 rounds, circuit format, rest 1’ between rounds
-        Squats x10
-        Push ups x10 (knees down as needed)
-        Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)
-        Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.
-        Flutter kicks x100 (or 50 per leg)

Stretches:


Monday, January 2, 2017

Collegiate Plan: 1/2/17

Here we go ladies, sorry for the delay.


Week Layout:  move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1
Wednesday: Bike #1
Thursday: Swim #2
Friday: Run #2
Saturday: Bike #2
Sunday: Off

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
12x25 on 40”
-        #1/2: FAST – like, all out fast
-        #3: Easy
400 pull on 30” rest @RPE 4-5
12x25 on 40”
-        #1/2: FAST – like, all out fast
-        #3: Easy
400 pull on 30” rest – Neg Split to RPE 6-7.
4x25 on 40” – ALL FAST
5x100 on 10” rest – RPE 5 – focus on form even though you are tired.
(2000 set/2900 total)

Warm down: 
200 easy
- Total: 3100

- B workout
- Main Set adjustments:  Do 6x25’s and 3x100’s.
- 2600 total workout.

Swim #2:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
3x300 Pull on 30” rest – Desc #1-3
3x200 swim on 10” rest – RPE 5, letting the interval do the work, you focus on not slowing down and holding a “steady strong” feel.
3x100 on 30” rest – BEST EFFORT
(1800 main set/2700 total)

Warm down: 
200 easy
- Total: 2900

- B workout
- Main Set adjustments:  Do a 2 of each instead of 3
- 2300 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions
- Both Groups: 40’ ride
-        Warm up: 15’ RPE 4
-        Main Set x4:
o   2’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).
o   4’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 1’ steady at RPE 4-5.

Bike #2: 3’ intervals, 3’ easy
- Both Groups: 45’ ride
-        Warm up: 15’ @RPE 4
-        Main Set: x4
o   3’ @RPE 6
o   3’ @RPE 4
-        Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience
- A&B workout: 45’ of running
- C workout: 30’ of 4’ running, 1’ walking.

Run #2: Pick ups
- A workout: 60’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)



Strength Workouts: 
This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.
-        3 rounds, circuit format, rest 1’ between rounds
-        Reverse Lunge x8/leg (reverse is when you take a huge step back to start the lunge, get that knee to touch the ground).
-        Push ups x10 (knees down as needed)
-        Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)
-        Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.
-        Flutter kicks x50 (or 25 per leg)

Stretches:

Saturday, December 24, 2016

Collegiate Plan: Week of 12/26/16

New Years Day run is very IMPORTANT. Starting off the new year on the right foot, regardless of how rough you feel from the night before, get outside and go workout, this is a mental fortitude exercise. Will you follow through on your commitments (team, teammates, workouts) or will you come up with excuses on why you can't or didn't workout? Excuses now make it easier to create them down the road, prove to yourself that you can change that behavior and do the work that it takes to become a better athlete, person, teammate. This is a life skill, not just a sports skill. 


Week Layout:  move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1
Wednesday: Swim #2
Thursday: Bike #1
Friday: Day off
Saturday: Bike #2
Sunday: Run #2

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
2x600 on 30" rest
#1: 100 @RPE 7, 400 @RPE 5, 100 @RPE 7
#2: 150 @ RPE 7, 300 @ RPE 5, 150 @ RPE 7
12x50 on 50/100/1:10
#1: Fast
#2, 3, 4: Easy
#5, 6: Fast
#7, 8: Easy
#9, 10, 11: Fast
#12: Easy
(1800 set/2700 total)

Warm down: 
200 easy
- Total: 2900

- B workout
- Main Set adjustments:  Do 6 instead of 12 50’s. Do numbers 7-12.
- 2600 total workout.

Swim #2:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
2 rounds - #1 Pull, #2 no gear
400 steady w/30" rest
3x100 - Desc #1-3 w/20" rest
6x50 on 10" rest
-        Odds: Breath every 3rd stroke
-        Evens: Breath every 5th stroke
(2000 main set/2900 total)

Warm down: 
200 easy
- Total: 3100

- B workout
- Main Set adjustments:  Do a 300, 2x100, and 4x50’s in the same pattern
- 2500 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions
- Both Groups: 40’ ride
-        Warm up: 15’ RPE 4
-        Main Set x5:
o   1’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).
o   3’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 9’ steady at RPE 4-5.

Bike #2: 2’ intervals, 4’ easy
- Both Groups: 45’ ride
-        Warm up: 15’ @RPE 4
-        Main Set: x4
o   2’ @RPE 6
o   4’ @RPE 4
-        Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience
- A&B workout: 40’ of running
- C workout: 27’ of 3’ running, 1’ walking.

Run #2: Pick ups
- A workout: 60’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)



Strength Workouts: 
This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.
-        3 rounds, circuit format, rest 1’ between rounds
-        Reverse Lunge x8/leg (reverse is when you take a huge step back to start the lunge, get that knee to touch the ground).
-        Push ups x10 (knees down as needed)
-        Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)
-        Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.
-        Flutter kicks x50 (or 25 per leg)

Stretches:

Sunday, December 18, 2016

Collegiate Plan: Week of 12/19/16

Getting back to work, we're racing in less than 3 months! 


Week Layout:  move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1 and strength
Wednesday: Bike #1
Thursday: Swim #2
Friday: Run #2 and strength
Saturday: Bike #2
Sunday: Off

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set: x3
300 Pull @RPE 4 – 20” rest
200 buoy only – build by 50’s to RPE 7 – 20” rest
100 no gear – Negative Split – 1’ rest before starting the next round
(1800 main set/2700 total)

Warm down: 
200 easy
- Total: 2900

- B workout
- Main Set adjustments:  Do 2 rounds instead of 3
- 2300 total workout.

Swim #2:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set: x3
4x25 Fast
3x50 breathing every 5th stroke
2x75 build to RPE 6
100 easy
-        1’ rest between rounds, 15” rest on everything else
-        Round 1 and 2: Pull, Round 3 and 4: no gear.
(1500 main set/2400 total)

Warm down: 
200 easy
- Total: 2600

- B workout
- Main Set adjustments:  Do 2 rounds instead of 3
- 2100 total workout.

Bike Workout:

Bike #1: Big Gear Burst
- Both Groups: 40’ ride
-        Warm up: 15’ RPE 4
-        Main Set x4:
o   30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).
o   3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 9’ steady at RPE 4-5.

Bike #2: 2’ intervals, 4’ easy
- Both Groups: 45’ ride
-        Warm up: 15’ @RPE 4
-        Main Set: x4
o   2’ @RPE 6
o   4’ @RPE 4
-        Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience
- A&B workout: 40’ of running
- C workout: 27’ of 3’ running, 1’ walking.

Run #2: Pick ups
- A workout: 60’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)



Strength Workouts: 
This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.
-        3 rounds, circuit format, rest 1’ between rounds
-        Squats x10
-        Push ups x10 (knees down as needed)
-        Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)
-        Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.
-        Flutter kicks x50 (or 25 per leg)

Stretches:

Saturday, December 3, 2016

Collegiate Plan: Week of 12/5/16

Easier week with shorter stuff since I know exams are fast approaching. Also your bikes are at the shop, I'll bring some back on Tuesday and the rest back on Thursday at 1pm. I'll let you know who's bike I have so you can come pick it up. Please also hit up the weight room, Rustin should have given you some stuff to do and be sure to Check In when you do go, as he keeps attendance. 

Study hard and let me know if you have any questions! 


Week Layout:  move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1
Wednesday: Swim #2
Thursday: Bike #1
Friday: Run #2
Saturday: Bike #2
Sunday: Off

Swim Workouts:
Swim #1:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
500 Pull, Build to RPE 6 – 30” rest
6x100 on 10” rest
-        RPE 5 on all
(1100 main set/2000 total)

Warm down: 
200 easy
- Total: 2200

- B workout
- Main Set adjustments:  
- 400 pull and 5x100’s on 10” rest
- 2000 total workout.

Swim #2:
- A workout
Warm up: 
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
3x200 Pull on 20” rest
-        50 @RPE 7, 100 @RPE 4, 50 @RPE 7 – aka bookend efforts
10x50 on 15” rest
-        Odds: Breath every 5th stroke
-        Evens: Choice
(1100 main set/2000 total)

Warm down: 
200 easy
- Total: 2200

- B workout
- Main Set adjustments: 
- Do 6x50 instead of 10x50
- 2000 total workout.

Bike Workout:

Bike #1: Big Gear Burst
- Both Groups: 40’ ride
-        Warm up: 15’ RPE 4
-        Main Set x4:
o   30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).
o   3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
-        Warm down: 9’ steady at RPE 4-5.

Bike #2: 1’ intervals, 4’ easy
- Both Groups: 40’ ride
-        Warm up: 15’ @RPE 4
-        Main Set: x4
o   1’ @RPE 6
o   4’ @RPE 4
-        Warm down: 5’ easy

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.
- A&B workout: 30’ running at RPE 4
- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups
- A workout: 50’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- B workout: 40’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)
- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)



Strength Workouts: 
-        Check what Rustin has given you.

Stretches: