Friday, July 15, 2016

CUW Training Plan: Week of 7/25/16

This is one of those times where it’s easy to get ahead of yourself, especially for me personally. I’m about to leave the country for a week and my mind is racing with everything I’m supposed to do, want to do, and actually need to do. I have to prioritize some things, meaning I’m ignoring other things, but no matter what I do it’s hard to give my full attention to anything right now. I have found it very useful in these situations to take a quick “time-out”, write down most everything that is swirling in my head (getting it out of my head to create “space”). From there I can prioritize the needs, wants, and would like to do’s. The key thing though, trying to stay focused on one thing at a time, finish that task, then move on. It’s about being present in the “now”. Chop Wood Carry Water. If you want to get something done, if you want to become better at something, you’ve got to put in the work. But rather than focusing on the final product, focus on every baby step as you’re taking it on your way towards that final product. What’s the best way to eat an elephant? One bite at a time. The trick is, once you’ve learned that skill or you think you’ve mastered something, you have got to keep that skill sharp by continuing to do it and continuing to practice otherwise it’ll be gone twice as fast. Before enlightenment, chop wood carry water, after enlightenment, chop wood carry water. 

Things that need to get done:  
1) Medical forms for Athletic Training - August 1st but please provide me an update of when this will be done.
2) There are probably other things, when they pop up I’ll send out a separate email.


Week Layout: 
Monday: Swim #1 and Strength #1
Tuesday: Bike #1 and Run #1 (try to do one in the AM and one in the PM)
Wednesday: Swim #2 and Strength #2
Thursday: Bike #2 and Run #2
Friday: Swim #3 (and Run #3 if you want Sunday Off)
Saturday: Bike #3 and Hips
Sunday: Run #3 (or off day if you did this on Friday).

Individual Adjustments:
Olivia: Brick run after every bike workout, 15', much like Run #2. - continue with 2/1 system
Mary and Annie K: Do the best you can while in NOLA… aka try to do something active daily. 
Meghan: Your runs are after the B workout for the run days, you'll see your name there. Just easing back into running so the shin splints don't come back.

Swim Workouts:
Swim #1:
- A workout
Warm up: 
400 choice
6x50 kick w/fins on 15” rest
-        Desc 1-3, 4-6 to RPE 8
8x50 on 15” rest
-        Odd: Drill – ¾ catch up
-        Even: Swim and focus on the timing that you’re working on in ¾ catch up drill.
(1100 warm up)

Main Set: Take a little extra rest after the 50’s to get your gear back on.
2x600 pull w/20" rest
-        #1: RPE 4
-        #2: Build by 200’s from RPE 4 to RPE 7
100 easy kick with fins if you’d like
2x400 no gear on 30” rest
-        #1: Neg Split from RPE 4 to 6
-        #2: Build by 100’s from RPE 5 to 8
100 easy kick with fins if you’d like
2x200 no gear on 20” rest
-        #1: Build by 50’s from RPE 5 to 8
-        #2: Crush it!
(2600 main set/3700 total)

Warm down: 
200 easy
- Total: 3900

- B workout
Warm up: 
200 swim easy
8x50 w/fins on 20" rest
- Odds: Drill - same thing as A workout, the timing works to when your “out of the water” hand is crossing by your shoulder that your face should already be in the water and you’ll start pulling with your “in the water” hand.
- Evens: Normal swimming, Work on that timing.
4x50 kick with a board and fins on - 10" rest
(800 warm up) 

Main Set: x2
2x300 pull w/40" rest
-        #1: RPE 4
-        #2: Build by 100’s from RPE 4 to RPE 7
100 easy kick with fins if you’d like
2x200 no gear on 30” rest
-        #1: Neg Split from RPE 4 to 6
-        #2: Build by 50’s from RPE 5 to 8
100 easy kick with fins if you’d like
2x100 no gear on 20” rest
-        #1: Build by 25’s from RPE 5 to 8
-        #2: Crush it!
 (1400 main set/2200 total)

Warm down: 
50 kick w/fins and board
50 easy swim on 20" rest
- Total: 2300

Swim #2:
- A workout
Warm up: 
300 choice
4x150 w/fins - 20" rest
- Odds: 100 kick build/50 swim
- Evens: 50 drill/100 swim build– drill of choice
(900 warm up)

Main Set
400 Pull @RPE 4
8x100 on 10” rest
-        #1: RPE 3-4
-        #2-4: RPE 6
-        #5: RPE 3-4
-        #6-8: RPE 7-8
400 Pull @RPE 4 – focus on your hips and having that drive your body rotation.
8x50 on 10” rest
-        #1: RPE 3-4
-        #2-4: RPE 7-8
-        #5: RPE 3-4
-        #6-8: RPE 8-9
400 Pull @RPE 4 – focus on elbows out during your pull – aka keeping an early vertical forearm even though you might be tired.
(2400 main set/3300 total) 
  
Warm down: 
100 easy
- Total: 3400

- B workout
Warm up: all on 20" rest
6x50 swim
4x50 kicking w/fins and board
6x50 drill w/fins
(800 warm up)

Main Set
200 Pull @RPE 4
8x50 on 10” rest
-        #1: RPE 3-4
-        #2-4: RPE 6
-        #5: RPE 3-4
-        #6-8: RPE 7-8
200 Pull @RPE 4 – focus on your hips and having that drive your body rotation.
8x25 on 10” rest
-        #1: RPE 3-4
-        #2-4: RPE 7-8
-        #5: RPE 3-4
-        #6-8: RPE 8-9
200 Pull @RPE 4 – focus on elbows out during your pull – aka keeping an early vertical forearm even though you might be tired.
1200 set/2000 total) 

Warm down: 
2x50 easy swim
- Total: 2100

Swim #3:
- A workout
Warm up: all on 20-30" rest
300 choice
200 pull

Drill Set x3 w/fins and all on 10” rest
200 – 50 drill/50 swim
100 kick build to RPE 7
2x50 swim @RPE 7-8
(1700 warm up)

Main Set:
6x150 w/paddles only (If you don’t have paddles then do buoy only).
-        RPE 6-7 on all of these and 15” rest
(900 main set/2600 total) 

Warm down: 
200 easy mixer
- Total: 2800

- B workout
Warm up: all on 20-30" rest
2x100 choice
200 pull

Drill Set x3 w/fins and all on 20” rest
100 – 50 drill/50 swim
100 kick build to RPE 7
2x25 swim @RPE 7-8
(1150 warm up)

Main Set:
6x100 w/paddles only (If you don’t have paddles then do buoy only).
-        RPE 6-7 on all of these and 20-30” rest
(600 main set/1750 total) 

Warm down: 
150 easy mixer
- Total: 1900

Bike Workouts:

Bike #1:BGB's – adding a 5th round on the main set
- Total time: 45' 
Warm up: 15' @ RPE 3-4

Main Set: 6 rounds – topping out at 6 rounds, get after it!
- 30" ALL OUT effort. Shift into a harder gear, so it'll take a lot of force to start pedaling again, Slow down to a near stop (aka under 5mph), then start that 30" all-out effort, it's called a Big Gear Burst (BGB)
- 4:30 EASY, back at RPE 3-4.
(30' main set)

Use the last few mins as your warm down.

Bike #2: Over/Unders
Warm up: 15’
10' easy @RPE 3-4
1’ @RPE 5
1’ @RPE 6
1’ @RPE 7
2’ EASY

Main Set x3: Starting to step things up!
1’ @RPE 8
3’ @RPE 5
1’ @RPE 8
3’ @RPE 5
2’ EASY
(10' rounds/30' set/45' total)

Remainder of ride @RPE 3-4
- Total Time 50'

Bike #3: Long Ride w/efforts
- Total Time: 60-80' 
- RPE 3-5
- Every 10’ starting on the 20’ mark; Do 2’ @RPE 6 (Basically warm up for 20min, do 2min @RPE 6 then 8min @RPE 3-5, repeat that 2min harder/8min normal until your ride is over)

Run Workouts:

Run #1:
- A workout: 
- Total time: 40'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 15' @RPE 3-4 after lunge warm up
(20' or so warm up)

Main Set x4
1’ @5k feel (not an all out sprint, but RPE 8-9, starting to get a feel for race pace)
4’ @RPE 4
(5' rounds/20' set/40 total)

Warm down:
Easy RPE 3 running. Use the last 30” or so of the workout to walk and let the HR settle.

- B workout:
- Total time: 25'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 2' @RPE 3-4 after lunge warm up
- 1' walk
(8' or so warm up)

Main Set x5
2' run RPE 4 **Last 30" of 2' run, pick it up to a 5k "feel", then walk**
1' walk
(15' main set/23' total)

Warm down:
1' easy jog, 1' walk

- Meghan: 22’ workout
5' walk warm up
4x (2' run, 1' walk)
5' walking warm down

Run #2: Brick run
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 15" 5k pick up, similar to run #1**
- B workout:
4x(2' run, 1' walk) = 12'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Run #3: Long Run
- A workout:
60-70' of 4' run/1' walk - RPE 3-5.
- B workout: 
35-40' of 2' run/1' walk
- Meghan: 30’ workout
5' walk warm up
10x (1' run, 1' walk)
5' walking warm down

Strength Workouts: Do these as a circuit, which is where you do the 1st exercise then move directly into the 2nd exercise without rest. Once you finish the list, 1x through, you take rest before completing again for rounds 2 &3. Don't forget to allow time for stretching when done, Animal Series is my favorite but stretch out what needs it.

Strength #1: 
3x through:
- Front Squat x10
- Push up Protraction x10
- Straight Arm Bridges x10
- Hollow Hold for 35"
- Hollow Arch for 35"
- Rest 1-2' between rounds.

Videos: - w/Front Squat, you can use a pole, a stick, whatever. The main goal is to start working on the form since this is an exercise we’ll do in the weight room. Here’s a few video’s with options on it. 
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk

Strength #2: 
3x through:
- Reverse Lunge x8 per leg (do all right leg, then switch and do 8x left leg)
- Flutter kicks x50 per leg
- Squat Burpee’s x10
- Leg Lifts x10
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 30" of each variety (1:30 total plank time)
- Rest 1-2'

Video's:
Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc
Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk

Hips:
- Do it as such: 1a, 1b, 1a, 1b, 2a, 2b, 2a, 2b, 3a, 3b, 3a, 3b. It's a weird pattern but that's how it's written.
(1) a. Plank w/ Leg Lifts: 2x10
b. Hip Activation Matrix: 2x10
(2) a. Single Leg Bridge: 2x10 (10 ea. leg)
b. Lateral Bands: 2x10
(3) a. Side Plank Leg Lift: 2x10 (ea. Leg)
b. Bird Dog (elbow to knee): 2x6 ea. side

Stretches:

CUW Training Plan: Week of 7/18/16

6 weeks till race #1!!! Things are starting to come together, orders for gear are being placed, and I’m getting pumped for y’all to get to campus so we can get this party going!

Things that need to get done: 

1) Medical forms for Athletic Training - August 1st but please provide me an update of when this will be done.
2) There are probably other things, when they pop up I’ll send out a separate email.


Week Layout: 
Monday: Swim #1 and Strength #1
Tuesday: Bike #1 and Run #1 (try to do one in the AM and one in the PM)
Wednesday: Swim #2 and Strength #2
Thursday: Bike #2 and Run #2
Friday: Swim #3 (and Run #3 if you want Sunday Off)
Saturday: Bike #3 and Hips
Sunday: Run #3 (or off day if you did this on Friday).

Individual Adjustments:
Olivia: Brick run after every bike workout, 15', much like Run #2. - continue with 2/1 system
Mary and Annie K: Do the best you can while in NOLA… aka try to do something active daily.
Meghan: Your runs are after the B workout for the run days, you'll see your name there. Just easing back into running so the shin splints don't come back.

Swim Workouts:

Swim #1:
- A workout
Warm up: 
4x300 on 20-30" rest
- #1: Choice
- #2: w/fins - kick/swim x50's 
- #3: w/fins - drill/swim x50's 
- #4: Breath every 5th stroke for a 50, then every 3rd stroke for a 50, repeat. 
*Drill: 6/3/6 – 6 kicks with R arm in front and L arm by side, 3 strokes, 6 kicks on the other side with L arm in front. Focus on “riding the rail” by imagining a metal pole going from your right finger tips and running through your body all the way to the toes on your right foot. Same deal when switching to the left side. Keeping tension in your core to hold that straight line. FACE is in the water, tucked up next to your arm pit.
(1200 warm up)

Main Set: Take a little extra rest after the 50’s to get your gear back on.
600 pull @RPE 4 w/20" rest
6x50 on 15” rest
-        Odds: Breath every 3rd stroke
-        Evens: RPE 6-7
400 pull @RPE 4 w/20" rest
6x50 on 15” rest – working on varying pace here
-        Odds: 25 @RPE 8, 25 @RPE 6
-        Evens: 25 @RPE 6, 25 @RPE 8
200 pull @RPE 4 w/20" rest
6x50 on 15” rest
-        Odds: @RPE 8
-        Evens: @RPE 6
 (2100 main set/3300 total)

Warm down: 
200 easy
- Total: 3500

- B workout
Warm up: 
200 swim easy
8x50 w/fins on 20" rest
- Odds: Drill - same thing as A workout, mainly working on body awareness in the water.
- Evens: Normal swimming, thinking about riding that rail when you’re turning to breath… aka don’t let that lead hand drop down.
4x50 kick with a board and fins on - 10" rest
(800 warm up) 

Main Set: x2
300 pull @RPE 3-4 - 45-60" rest
6x25 on 15” rest
-        Odds: Breath every 3rd stroke
-        Evens: RPE 6-7
200 pull @RPE 3-4 - 45-60" rest
6x25 on 15” rest
-        Odds: @RPE 8
-        Evens: @RPE 6
100 pull @RPE 3-4 - 45-60" rest
6x25 on 15” rest – more of the same.
-        Odds: @RPE 8
-        Evens: @RPE 6
 (950 main set/1750 total)

Warm down: 
50 kick w/fins and board
2x50 easy swim on 20" rest

- Total: 1900

Swim #2:
- A workout
Warm up: 
300 choice
4x150 w/fins - 20" rest
- Odds: 100 kick build/50 swim
- Evens: 50 drill/100 swim – drill of choice
(900 warm up)

Main Set x3 – all on 20” rest
200 @RPE 4-5
150 @RPE 6
100 @RPE 7
50 @RPE 9
(1500 main set/2400 total) 

Pull Set:
4x100 on 20” rest
-        Odds: Breath every 3rd stroke
-        Evens: Breath every 5th stroke
-        RPE 4-5 on all of these
(400 pull set/2800 total)

Warm down: 
200 easy
- Total: 3000

- B workout
Warm up: all on 20" rest
6x50 swim
4x50 kicking w/fins and board
6x50 drill w/fins
(800 warm up)

Main Set x2 – all on 30” rest
200 @RPE 4-5
150 @RPE 6
100 @RPE 7
50 @RPE 9
(1000 main set/1800 total) 

Warm down: 
2x50 easy swim
- Total: 1900

Swim #3:
- A workout
Warm up: all on 20-30" rest
300 choice
200 build x50's
300 kick/swim x50's w/fins
200 build x50's
300 drill/swim x50's w/fins
(1300 warm up)

Main Set: Jacob’s Ladder x3
*Take 10” rest on everything and swim @RPE 7-8 the whole time*
25
50
75
100
100
75
50
25
100 kick as recovery – take 40” rest here
(1800 main set/3100 total) 

Warm down: 
200 easy mixer
- Total: 3300

- B workout
Warm up: all on 20-30" rest
100 choice
100 build x25's
200 kick/swim x50's w/fins
100 build x25's
200 drill/swim x50's w/fins
(700 warm up)

Main Set: Jacob’s Ladder x2
*Take 15” rest on everything and swim @RPE 7-8 the whole time*
25
50
75
100
75
50
25
100 kick w/fins as recovery – take 40” rest here
(1000 main set/1700 total) 

Warm down: 
50 easy swim
50 kick w/fins
2x50 easy swim
- Total: 1900  

Bike Workouts:

Bike #1:BGB's – adding a 5th round on the main set
- Total time: 45' 
Warm up: 15' @ RPE 3-4

Main Set: 5 rounds
- 30" ALL OUT effort. Shift into a harder gear, so it'll take a lot of force to start pedaling again, Slow down to a near stop (aka under 5mph), then start that 30" all-out effort, it's called a Big Gear Burst (BGB)
- 4:30 EASY, back at RPE 3-4.
(25' main set)

Remaining 5': Ride at RPE 4-5. 

Bike #2: Single Leg Drills
Warm up:
15' easy @RPE 3-4

Main Set x4:
- 60" right leg only
- 60" left leg only
- 3' @RPE 4
(5' rounds/20' set/35' total)

Remainder of ride @RPE 4-5
- Total Time 45'

Bike #3: Long Ride w/efforts
- Total Time: 60-80' 
- RPE 3-5
- Every 10’ starting on the 20’ mark; Do 1’ @RPE 6 (Basically warm up for 20min, do 1min @RPE 6 then 9min @RPE 3-5, repeat that 1min harder/9min normal until your ride is over)

Run Workouts:

Run #1:
- A workout: 
- Total time: 35'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 10' @RPE 3-4 after lunge warm up
(15' or so warm up)

Main Set x4
45" @5k feel (not an all out sprint, but RPE 8-9, starting to get a feel for race pace)
4:15 @RPE 4
(5' rounds/20' set/35 total)

Warm down: Use the last 30” or so of the workout to walk and let the HR settle.

- B workout:
- Total time: 25'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 2' @RPE 3-4 after lunge warm up
- 1' walk
(8' or so warm up)

Main Set x5
2' run RPE 4 **Last 20" of 2' run, pick it up to a 5k "feel", then walk**
1' walk
(15' main set/23' total)

Warm down:
1' easy jog, 1' walk

- Meghan: 22’ workout
5' walk warm up
6x (1' run, 1' walk)
5' walking warm down

Run #2: Brick run
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 15" 5k pick up, similar to run #1**
- B workout:
4x(2' run, 1' walk) = 12'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Run #3: Long Run
- A workout:
50-60' of 4' run/1' walk - RPE 3-5.
- B workout: 
35' of 2' run/1' walk
- Meghan: 25’ workout
5' walk warm up
8x (1' run, 1' walk)
4' walking warm down

Strength Workouts: Do these as a circuit, which is where you do the 1st exercise then move directly into the 2nd exercise without rest. Once you finish the list, 1x through, you take rest before completing again for rounds 2 &3. Don't forget to allow time for stretching when done, Animal Series is my favorite but stretch out what needs it.

Strength #1: 
3x through:
- Front Squat x10 – you don’t have to use weight, but use something to simulate a bar so you can work on form.
- Push up Protraction x10
- Straight Arm Bridges x10 (no need for the backpack - make sure you pause and hold for 1-2" at the top).
- Hollow Hold for 35"
- Hollow Arch for 35"
- Rest 1-2' between rounds.

Videos: - w/Front Squat, you can use a pole, a stick, whatever. The main goal is to start working on the form since this is an exercise we’ll do in the weight room. Here’s a few video’s with options on it.
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk

Strength #2: 
3x through:
- Split Squats x8 per leg (do all right leg, then switch and do 8x left leg)
- Push ups x10 (do them normally if you can, if not then knees down)
- Flutter kicks x50 per leg
- Leg Lifts x10
- Mountain Climbers x50 total (25 per leg)
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 25" of each variety (1:15 total plank time)
- Rest 1-2'

Video's:
Split Squat: https://www.youtube.com/watch?v=r1jukGZPnZI
Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk

Hips:
- Do it as such: 1a, 1b, 1a, 1b, 2a, 2b, 2a, 2b, 3a, 3b, 3a, 3b. It's a weird pattern but that's how it's written.
(1) a. Plank w/ Leg Lifts: 2x10
b. Hip Activation Matrix: 2x10
(2) a. Single Leg Bridge: 2x10 (10 ea. leg)
b. Lateral Bands: 2x10
(3) a. Side Plank Leg Lift: 2x10 (ea. Leg)
b. Bird Dog (elbow to knee): 2x6 ea. side

Stretches:

Saturday, July 9, 2016

CUW Training Plan: Week of 7/11/16

7 weeks till race #1!!! Time to start getting excited and peppering me with questions, so feel free to ask away! Be sure to get me your sizing for the clothing orders ASAP! 

Things that need to get done: 
1) Sizing form via google doc - ASAP
2) Medical forms for Athletic Training - August 1st but please provide me an update of when this will be done.


Week Layout: 
Monday: Swim #1 and Strength #1
Tuesday: Bike #1 and Run #1 (try to do one in the AM and one in the PM)
Wednesday: Swim #2 and Strength #2
Thursday: Bike #2 and Run #2
Friday: Swim #3 (and Run #3 if you want Sunday Off)
Saturday: Bike #3 and Hips
Sunday: Run #3 (or off day if you did this on Friday).

Individual Adjustments:
Olivia: Brick run after every bike workout, 15', much like Run #2. - continue with 2/1 system
Mary K: Do swim #3 on Thursday. You can move Bike/Run #2 to Friday, Run #3 on Saturday, Bike #3 on Sunday. That'd probably work best.
Meghan: Running: For the three run workouts, do a 5' walk warm up, 5x(1' run, 1' walk), then a 5' walking warm down

Swim Workouts:
Swim #1:
- A workout
Warm up: 
4x300 on 20-30" rest
- #1: Choice
- #2: w/fins - kick/swim x50's 
- #3: w/fins - drill/swim x50's 
- #4: Breath every 5th stroke for a 50, then every 3rd stroke for a 50, repeat. 
*Drill: Zipper/Shark fin in this video (it's the 2nd and 3rd drill they show: Which means you'll be dragging your thumb on your side while also having a slight pause when you get to your armpit. 
(1200 warm up)

Main Set: x2
400 pull @RPE 4 w/20" rest
300 every 3rd 25 push (i.e. 50 cruise, 25 push, repeat 4x) w/20" rest
200 no gear, build from RPE 4 to 7 by 50's - 20" rest
100 no gear, 50 @RPE 6, 50 @RPE 8 - 45" rest, allowing time to get gear on. 
(2000 main set/3200 total)

Warm down: 
100 easy
- Total: 3300

- B workout
Warm up: 
200 swim easy
8x50 w/fins on 20" rest
- Odds: Drill - same thing as A workout, with thumb drag and pause for a brief second at the top.
- Evens: Normal swimming, trying to implement the high elbow recovery. 
4x50 kick with a board and fins on - 10" rest
(800 warm up) 

Main Set: x2
300 pull @RPE 3-4 - 45-60" rest
100 no gear - build from RPE 4 to 7 by 25's - 30" rest
50 no gear - Fast - 45" rest, giving you some time to put pull gear on. 
(900 main set/1700 total)

Warm down: 
100 kick w/fins and board
2x50 easy swim on 20" rest
- Total: 1900

Swim #2:
- A workout
Warm up: 
300 choice
4x150 w/fins - 20" rest
- Odds: 100 kick/50 swim
- Evens: 50 drill/100 swim
(900 warm up)

Main Set
3x300 Pull - FCF on 20" rest
- 50 fast, 200 cruise @RPE 5, 50 fast.
100 easy swim
3x200 FCF on 20" rest
- 50 fast, 100 cruise, 50 fast
100 easy swim
3x100 FCF on 20" rest
- 50 fast, 25 easy, 25 fast
(2000 main set/2900 total) 

Warm down: 
200 easy
- Total: 3100

- B workout
Warm up: all on 20" rest
6x50 swim
4x50 kicking w/fins and board
6x50 drill w/fins
(800 warm up)

Main Set
3x200 PULL FCF on 45" rest
- 50 fast, 100 cruise @RPE 5, 50 fast
2x50 easy swim on 20" rest
3x100 FCF on 30" rest
- 25 fast, 50 cruise, 25 fast
(1000 main set/1800 total)

Warm down: 
2x50 easy swim
- Total: 1900

Swim #3:
- A workout
Warm up: all on 20-30" rest
300 choice
200 build x50's
300 kick/swim x50's w/fins
200 build x50's
300 drill/swim x50's w/fins
(1300 warm up)

Main Set: Best Average is the fastest pace you can hold for the 3x100's, try to keep them all within 5 seconds, dig deep today, you are pushing off on the 2min mark so you should have plenty of rest.
3x100 best avg on 2:00
100 easy swim
3x100 best avg on 2:00
100 easy swim
3x100 best avg on 2:00
100 easy kick
(1200 main set/2500 total) 

Warm down: 
200 easy mixer
- Total: 2700

- B workout
Warm up: all on 20-30" rest
100 choice
100 build x25's
200 kick/swim x50's w/fins
100 build x25's
200 drill/swim x50's w/fins
(700 warm up)

Main Set: Best Average is the fastest pace you can hold for the 4x50's, try to keep them all within 5 seconds, dig deep today, you are pushing off on the 1:30min mark so you should have plenty of rest.
4x50 best avg on 1:30
50 easy swim
4x50 best avg on 1:30
50 easy swim
4x50 best avg on 1:30
(700 main set/1400 total)

Warm down: 
50 easy swim
50 kick w/fins
2x50 easy swim
- Total: 1600  

Bike Workouts:
Bike #1:BGB's
- Total time: 45' 
Warm up: 15' @ RPE 3-4

Main Set: 4 rounds
- 30" ALL OUT effort. Shift into a harder gear, so it'll take a lot of force to start pedaling again, Slow down to a near stop (aka under 5mph), then start that 30" all out effort, it's called a Big Gear Burst (BGB)
- 4:30 EASY, back at RPE 3-4.
(20' main set)

Remaining 10': Ride at RPE 4-5. 

Bike #2: Single Leg Drills
Warm up:
15' easy @RPE 3-4

Main Set x5: Going up to 5 rounds this week! 
- 45" right leg only
- 45" left leg only
- 2:30' @RPE 4
(4' rounds/20' set/35' total)

Remainder of ride @RPE 4-5
- Total Time 45'

Bike #3: Long Ride
- Total Time: 60-80' 
- RPE 3-5

Run Workouts:
Run #1:
- A workout: 
- Total time: 35'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 10' @RPE 3-4 after lunge warm up
(15' or so warm up)

Main Set x4
30" pick up @5k feel (not an all out sprint, but RPE 8-9, just designed to increase the leg turnover and get the body moving for a few seconds)
4:30 @RPE 4
(5' rounds/20' set/35 total)

Warm down: Use the last minute of the workout to walk and let the HR settle.

- B workout:
- Total time: 25'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 2' @RPE 3-4 after lunge warm up
- 1' walk
(8' or so warm up)

Main Set x5
2' run RPE 4 **Last 15" of 2' run, pick it up to a 5k "feel", then walk**
1' walk
(15' main set/23' total)

Warm down:
1' easy jog, 1' walk

Run #2: Brick run
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 15" 5k pick up, similar to run #1**
- B workout:
4x(2' run, 1' walk) = 12'
- Add 1' walk at the end to cool down.

Run #3: Long Run
- A workout:
50-60' of 4' run/1' walk - RPE 3-5.
- B workout: 
35' of 2' run/1' walk

Strength Workouts:- Do these as a circuit, which is where you do the 1st exercise then move directly into the 2nd exercise without rest. Once you finish the list, 1x through, you take rest before completing again for rounds 2 &3. Don't forget to allow time for stretching when done, Animal Series is my favorite but stretch out what needs it.

Strength #1: 
3x through:
- Wall Sit - 45" 
- Yoga/Dive Bomber push ups x3-4: The key is to go forward and back the same way, thus giving your shoulders a workout as well.
- Straight Arm Bridges x10 (no need for the backpack - make sure you pause and hold for 1-2" at the top).
- Hollow Hold for 35"
- Hollow Arch for 35"
- Rest 1-2' between rounds.

Videos:
Wall Sit: https://www.youtube.com/watch?v=y-wV4Venusw
Yoga PU – “Dive Bomber”: https://www.youtube.com/watch?v=fFm5phmWZvo
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk

Strength #2: 
3x through:
- Split Squats x8 per leg (do all right leg, then switch and do 8x left leg)
- Push ups x10 (do them normally if you can, if not then knees down)
- Flutter kicks x50 per leg
- Leg Lifts x10
- Mountain Climbers x50 total (25 per leg)
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 20" of each variety (60" total plank time)
- Rest 1-2'

Video's:
Split Squat: https://www.youtube.com/watch?v=r1jukGZPnZI
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E
Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk

Hips:
- Do it as such: 1a, 1b, 1a, 1b, 2a, 2b, 2a, 2b, 3a, 3b, 3a, 3b. It's a weird pattern but that's how it's written.
(1) a. Plank w/ Leg Lifts: 2x10
b. Hip Activation Matrix: 2x10
(2) a. Single Leg Bridge: 2x10 (10 ea. leg)
b. Lateral Bands: 2x10
(3) a. Side Plank Leg Lift: 2x10 (ea. Leg)
b. Bird Dog (elbow to knee): 2x6 ea. side

Stretches:

Saturday, July 2, 2016

CUW Training Plan: Week of 7/4/16

We've got less than 2 months till our first race!! This is also an easier week and a holiday week, hooray the 4th of July!!

Here's a good video:
https://www.facebook.com/EducateInspireChange.org/?fref=nf
Not sure if it'll directly link, but check out the Short Cherokee story about Two Wolves video.


Week Layout: 
Monday: Run #1
Tuesday: Bike #2
Wednesday: Swim #1 and Strength #1
Thursday: Bike #1 and Run #2
Friday: Swim #2 (and Run #3 if you want Sunday Off)
Saturday: Bike #3 and Hips
Sunday: Run #3 - unless you did it on Friday, then it's a day off!

Individual Adjustments:
Olivia: Brick run after every bike workout, 10-15', much like Run #2. - continue with 2/1 system
Mary K: Do swim #3 on Thursday. You can move Bike/Run #2 to Friday, Run #3 on Saturday, Bike #3 on Sunday. That'd probably work best.
Meghan: Alrighty! We're running this week, not the workouts in each run that have your name on it.

Swim Workouts:
Swim #1:
- A workout
Warm up: 
3x300 on 20-30" rest
- #1: Choice
- #2: w/fins - 50 kick/50 swim
- #3: w/fins - 50 drill/50 swim
900 warm up

Main set: All on 20" rest (a smidgen more if needed for gear swaps) 
200 pull RPE 4
400 @150 cruise/50 push
600 Neg Split
400 pull, build by 100's
200 Fast
- 1800 main/2700 total. 

Warm down: 
100 easy
- 2800 total

- B workout
Warm up: 
3x200 on 20-30" rest
- #1: Do as 4x50 easy swim w/10" rest between each 50. 
- #2: w/fins - 50 kick/50 swim
- #3: w/fins - 50 drill/50 swim
600 warm up

Main set: All on 20" rest (a smidgen more if needed for gear swaps) 
100 pull RPE 4
200 @150 cruise/50 push
300 Pull RPE 4
200 build by 100's
100 Fast
- 900 main/1500 total. 

Warm down: 
100 easy
- 1600 total

Swim #2:
- A workout
Warm up: 20-30" rest on all
400 choice
300 w/fins as 50 kick/50 swim
200 w/fins as 25 drill/25 swim
100 kick build
- 1000 warm up

Main Set: 
10x100 on 10" rest
- 1st 3: RPE 4-5
- 2nd 3: RPE 5-6
- 3rd 3: RPE 6-7
- Last one: See what's left in the tank, push it and finish strong. 
1000 main set/2000 total

Warm down: 
100 easy swim
100 kick w/fins
100 easy swim
- 2300 total

- B workout
Warm up: 20-30" rest on all
4x50 choice
3x50 w/fins kicking w/board
2x50 w/fins as drill 
50 kick build
- 500 warm up

Main Set: 
10x50 on 10" rest
- 1st 3: RPE 4-5
- 2nd 3: RPE 5-6
- 3rd 3: RPE 6-7
- Last one: See what's left in the tank, push it and finish strong. 
500 main set/1000 total

Warm down: 
50 easy swim
100 kick w/fins
50 easy swim
- 1200 total

Bike Workouts: Bike #1:
- Total time: 30' 
- All @RPE 3-5
*Focus today on changing gears and learning about your gears. If the chain goes up in the back, is that harder or easier? If it goes down in the back, harder or easier? 

Bike #2: Single Leg Drills
Warm up:
15' easy @RPE 3-4

Main Set x4: 
- 45" right leg only
- 45" left leg only
- 2:30' @RPE 3-4
(4' rounds/16' set/31' total)

Remainder of ride @RPE 4-5
- Total Time 35'

Bike #3: Long Ride
- Total Time: 45-60' 
- RPE 3-5

Run Workouts:
Run #1:
- A workout: 
- Total time: 30'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 10' @RPE 3-4 after lunge warm up
(15' or so warm up)

Main Set x3
20" pick up @5k feel (not an all out sprint, but RPE 9, just designed to increase the leg turnover and get the body moving for a few seconds)
3:40 @RPE 4
(4' rounds/12' set/27 total)

Warm down: Use the last minute of the workout to walk and let the HR settle.

- B workout:
- Total time: 22'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 2' @RPE 3-4 after lunge warm up
- 1' walk
(8' or so warm up)

Main Set x4
2' run RPE 4 **Last 15" of 2' run, pick it up to a 5k "feel", then walk**
1' walk
(12' main set/20' total)

Warm down:
1' easy jog, 1' walk

Run #2: Brick run
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 15" 5k pick up, similar to run #1**
- B workout:
4x(2' run, 1' walk) = 12'
- Add 1' walk at the end to cool down.

Run #3: Long Run
- A workout:
45' of 4' run/1' walk - RPE 3-5.
- B workout: 
30' of 2' run/1' walk

Strength Workouts:- Do these as a circuit, which is where you do the 1st exercise then move directly into the 2nd exercise without rest. Once you finish the list, 1x through, you take rest before completing again for rounds 2 &3. Don't forget to allow time for stretching when done, Animal Series is my favorite but stretch out what needs it.

Strength #1: 
2x through:
- Wall Sit - 40" 
- Yoga/Dive Bomber push ups x2-3: The key is to go forward and back the same way, thus giving your shoulders a workout as well.
- Straight Arm Bridges x10 (no need for the backpack - make sure you pause and hold for 1-2" at the top).
- Hollow Hold for 30"
- Hollow Arch for 30"
- Rest 1-2' between rounds.

Videos:
Wall Sit: https://www.youtube.com/watch?v=y-wV4Venusw
Yoga PU – “Dive Bomber”: https://www.youtube.com/watch?v=fFm5phmWZvo
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk

Strength #2: 
2x through:
- Body Weight Squats x15
- Push ups x10 (do them normally if you can, if not then knees down)
- Flutter kicks x50 per leg
- Leg Lifts x10
- Mountain Climbers x50 total (25 per leg)
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 20" of each variety (60" total plank time)
- Rest 1-2'

Video's:
Body Weight Squat: http://www.youtube.com/watch?v=p3g4wAsu0R4
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E
Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk

Hips:
- Do it as such: 1a, 1b, 1a, 1b, 2a, 2b, 2a, 2b, 3a, 3b, 3a, 3b. It's a weird pattern but that's how it's written.
(1) a. Plank w/ Leg Lifts: 2x10
b. Hip Activation Matrix: 2x10
(2) a. Single Leg Bridge: 2x10 (10 ea. leg)
b. Lateral Bands: 2x10
(3) a. Side Plank Leg Lift: 2x10 (ea. Leg)
b. Bird Dog (elbow to knee): 2x6 ea. side

Stretches: