Monday, May 22, 2017

Collegiate Plan: 05.22.17


Week Layout: 
Monday: Swim #1
Tuesday: Bike #1 + Run #1 + Strength
Wednesday: Swim #2
Thursday: Bike #2
Friday: Run #2 + Swim
Saturday: Bike #3
Sunday: Run #3

Swim Workouts:

Swim #1:
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 on 30” rest
-        100 cruise/25 push
2x250 on 20” rest
-        Negative Split
4x125 on 10” rest
-        Swimming at 75% effort, working aerobic systems to where #3/4 should feel a bit taxing on such limited rest.
10x50 on 1:00 interval
-        #1: 25 easy/25 fast
-        #2: 25 fast/25 easy
-        #3: All easy
-        #4-5: All fast
(2000 set/2900 total)

Warm down:
100 easy swim
100 kick
100 easy swim
-        Total: 3200 yards

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

Main Set
300 pull on 30" rest
2x150 on 20" rest
- 50 swim/kick/swim with no fins
4x75 on 120/130
- Breath every 7th, 5th, 3rd stroke by 25. 
- OR: Odds: Breath 5-3-5, Evens: breath 3-5-3
6x50 kick with fins on 100
- Desc: 2-2-2 
4x75 on 120/130
- Build and Desc
2x150 on 20" 
- 50 free/25 stroke
300 Pull - Negative Split
(2100 main set/2900 total) 

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Total 3200 yards

Swim #3:
Warm up
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)

Main Set:
4x250 broken up
- 150 build on 10" rest
- 50 fast on 5" rest
- 50 easy on 30" rest
6x50 on 100/105
- #1-3: Fin on your right foot only
- #4-6: Fin on your left foot only
- Goal here is to get the foot without the fin to closely match the foot with the fin in kicking style.
5x100 on 10" rest
- GET AFTER IT!! aka hardest possible effort that you can maintain. 
(1800 main set/2700 total)

Warm down:
 200 easy
- Total: 2900 

Bike Workout:

Bike #1: Base Building
- 45’ ride
-        Ride for 30’ @RPE 4-5
-        Last 15’ pick it up to RPE 5-6 to get the HR up a bit before you get to running off the bike.

Bike #2: Race effort intervals
- 45’ ride
-        Warm up:
o   10’ @RPE 4
o   5x30” spin up/30” soft pedal
-        Main Set: x5
o   2’ @RPE 8-9
o   4’ @RPE 4
o   30’ main set/45’ total

Bike #3: Longer ride
- 75’ ride @RPE 4-5, steady pressure on the pedals for this ride. We’ll bump up the time frame as it gets nicer outside.

Run Workouts:

Run #1: Brick run: Within 5’ of getting of the bike, begin this run workout.  
-        15’ total run broken down as such:
o   5’ to “find your legs”
o   5’ @ RPE 5-7
o   5’ EASY to warm down

Run #2: Base Run - These are great foundation runs, though they seem like nothing special, it builds the foundation for harder and longer runs down the road.
-        A workout: 45min @RPE 4-6
-        B workout: 40min @RPE 4-6
-        C workout: 30min @RPE 4-6

Run #3: Long run w/Pick ups
- A workout: 60+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)
- B workout: 45+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)
- C workout: 35+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

Strength Workouts: 
4 rounds, circuit format. Take 30" between rounds and try to finish as fast as possible:
- 10 burpees
- 10 TRX rows or pull ups, or lat pull down
- 1min Plank (you can rotate between 1min standard plank and Side plank – doing 30” on each side for the round)
- 10 push-ups (knees down as needed, but ideally do as many normal push-ups as you can before putting your knees down)
- 50 flutter kicks (counting one leg, so 100 kicks if counting both legs)
- 10 body weight squats

Stretches:


Friday, May 19, 2017

WFB Masters 05.19.17: Get after it!

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's 
(800ish warm up) 

Main Set:
4x250 broken up
- 150 build on 10" rest
- 50 fast on 5" rest
- 50 easy on 30" rest
6x50 on 100/105
- #1-3: Fin on your right foot only
- #4-6: Fin on your left foot only
- Goal here is to get the foot without the fin to closely match the foot with the fin in kicking style.
5x100 on 10" rest
- GET AFTER IT!! aka hardest possible effort that you can maintain. 
(1800 main set/2600 total)

Warm down;
 200 easy
- Total: 2800 

WFB Masters 05.18.19: Medley and free options

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's 
(800ish warm up) 

Main Set: Medley option
4x125 on 200/210/220
- 50 stroke FAST - 10" rest
- 75 easy free
Pulling: 200 - 175 - 150 - 125 - 100 - 75 - 50 - 25 (900 total pulling) 
- 10" rest between swims 
- Desc - as the distance gets shorter, you get faster. 
4x125 
- Same deal as above but swimming faster on the 50's 
(1900 main set/2700 total) 

Main Set: Freestyle option
4x125
- 50 stroke FAST - 10" rest
- 75 easy free on 10" rest
Pulling: 200 - 175 - 150 - 125 - 100 - 75 - 50 - 25 (900 total pulling) 
- 10" rest between swims 
- Desc - as the distance gets shorter, you get faster. 
4x125 
- Same deal as above but swimming faster on the 50's 
(1900 main set/2700 total) 

Add on for those hanging around: 
Everyone: 
- 2x150 w/fins: kick/drill/swim x50
M: 
- 3x200 as 25 drill/75 swim. Then do D+K's set
D+K: 
- 3 rounds
-- 4x25 FAST with open water swim starts
-- 200 cruise
H+C: 
- 12x50 on 15" rest
-- #1-2: Breath on weak side/#3: normal side


Warm down
200 mixer
- Total: 2900 - not including the add on stuff for individuals. 

WFB Masters: 05.17.17 Things that equal 300

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's 
(800ish warm up) 

Main Set: 
300 pull on 30" rest
2x150 on 20" rest
- 50 swim/kick/swim with no fins
4x75 on 120/130
- Breath every 7th, 5th, 3rd stroke by 25. 
- OR: Odds: Breath 5-3-5, Evens: breath 3-5-3
6x50 kick with fins on 100
- Desc: 2-2-2 
4x75 on 120/130
- Build and Desc
2x150 on 20" 
- 50 free/25 stroke
300 Pull - Negative Split
(2100 main set/2900 total) 

Warm down
200 mixer
- Total: 3100

WFB Masters 05.16.17: Medley day with free option

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's 
(800ish warm up) 

Main Set: 3 rounds - Medley option
2x100 as 25 stroke/25 free on 130/145/200
200 Pull on 30" rest
- Breath every 3rd stroke
2x100 IM on 140/150/200
- Desc #1-2 and by round
(600 round/1800 main set/2600 total) 

Main Set: 3 rounds Freestyle option 
2x100 on 20" rest
- 50 breathing to your weak (non-dominant) side
- 50 normal free
200 Pull on 20" rest
- Breath every 3rd stroke
2x100 IM on 140/150/200
- Desc by round.
- Rd #1: 80
- Rd #2: 85%
- Rd #3: 90%
(600 round/1800 main set/2600 total) 

Add on set for those staying later: 
4x150 on 30" 
- kick/drill/swim x50
- Fins optional 
3x300 on 30" 
- Odd: Pull and 50 cruise/25 push
- Even: No gear and 50 cruise/25 stroke
(1500 set/4100 total) 

Warm down
200 mixer
- Total: 2800 or 4300

WFB Masters: 05.15.17 Distance day - Things that equal 600

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's 
(800ish warm up) 

Main Set: Goal here is maximal swimming with little rest. So pick an interval that will give you 10-15" rest on everything except the 600. 
600 pull on 30" rest
- 100 cruise/50 push
8x75 on 115/120/130
- Odds: Breath every 5th stroke
- Evens: Breath every 3rd stroke
4x150 on 220/240/300+
- Desc #1-4
12x50 on 50/55/100
- #1-3: Strong
- #4: Easy
(2400 main set/3200 total) 

Add on set for those staying later: 
3x200 Pull on 20" rest
- Desc #1-3
6x100 on 10" rest
- Steady 75% 
(1200 set/4400 total) 

Warm down
200 mixer
- Total: 3400 or 4600 

Wednesday, May 10, 2017

WFB Masters 05.12.17: Sprint work

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's.
- Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Pulling Set #1: All on 15" rest
200 at 60%
150 at 70%
100 at 80%
50 at 90%
- just trying to rev the engines here for the next set
(500 set/1300 total)


Main Set: 2 rounds
2x100 Negative Split on 20" rest
50 FAST on 1:00/1:05/1:10
100 Negative Split on 20" rest
3x50 FAST on 1:00/1:05/1:10
100 easy
5x50 FAST on 1:00/1:05/1:10
(850 round/1700 set/3000 total)
**If you need a little less yardage then do 1x50, 2x50, 3x50 instead of 1x50, 3x50, 5x50. That cuts out 300 yards and puts you at 2700 total**

Add on set for those going till 6:30am:
8x75 on 20" rest
- #1-2: 25 cruise, 25 push, 25 cruise
- #3-4: 25 swim, 25 kick, 25 swim (with fins if you'd like)
300 swim - no gear
- Focus here is on your form, high elbows on your recovery with your hand staying below your elbow, leaving the lead hand out until you're at that 3/4 catch up mark and your face is back in the water, and within the pull having your elbow bend out towards the side of the pull as your first motion of forward propulsion.
(900 set/3900 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4200 or 3300 or 3000