The Chronicles of Shanks

Friday, June 9, 2017

WFB Masters 05.26.17 - Ladder then relays

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

Main set: 2 rounds
25 on 30"
50 on 55"
75 on 1:15
100 on 1:40
- then back down the ladder: 100, 75, 50, 25
100 kick on 1' rest
(1200 main/2000 total)

After this we did relays after mixing up all the lanes. Good times had by all.

WFB Masters 05.25.17 - Medley and free options

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

Medley main set:
2x(4x25 IM on 30", 100 pull or ez swim on 2:00)
4x50 IM order x25 on 1:00
200 pull on 30"
300 IM-cycle aka 3x100 non-stop - then 1min rest
400 pull on 30"
3x100 IM on 140/150/200
(1800 main/2600 total)

Medley main set:
2x(4x25 strong on 30", 100 ez swim on 2:00)
4x50 Desc #1-4 1:00
200 pull on 30"
300 Build x100 on 30"
400 pull on 30"
3x100 Strong on 140/150/200
(1800 main/2600 total)

Warm down
100 swim
100 kick
100 swim
- Total: 2900

WFB Masters 05.24.17 - 25/50/75/100's

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

Main Set: 3 rounds - Rd. 1: Pull, Rd. 2-3: no gear
4x25 on 30" at 85%
4x50 on 1:00
- Breath every 7th stroke, 5th, 5th, 3rd by 50.
4x75 on 115/120/130
- Build and Desc
100 cruise
(700 round/2100 set/2900 total)

Add on set:
Triathletes:
- 3x400 on 30"
-- 100 strong/250 steady/50 strong
Swimmers:
- 4x125 on 20"
-- 100 cruise swim/25 fast kick w/board
- 3x200 on 30"
-- 75 build/25 fast back or breast
(1200 or 1100 set/4000ish total)

Warm down
100 swim
100 kick
100 swim
- Total: 4300 or 3200

WFB Masters 05.23.17 - Medley and Free options

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

Main Set: Medley - 3 rounds ASCENDING - start strong (85%) and ease up as you go (finish at 70%)
50 fly/back
50 back/breast
50 breast/free
50 free/fly
- 1:00 interval for #1-3, 1:30 interval for #4 giving you a bit more rest
2x100 IM on 140/150/200
300 Pull mellow
(2100 set/2900 total)

Main Set: Free - 3 rounds ASCENDING - start strong (85%) and ease up as you go (finish at 70%)
4x50 on 100
- #1-3: Round 1: 90% for all 3. Round 2: 80%, Round 3: 70%
- add 30" rest on #4
2x100 140/150/200
200 Pull mellow
(1800 set/2600 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 2900 or 3200

WFB Masters 05.22.17 - Things that equal 500

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

Main Set:
500 pull on 30" rest
- 100 cruise/25 push
2x250 on 20"
- Negative split
4x125 on 145/200/210+
- Let the interval do the work, swim steady 70-80% on what should be 10-15" rest
10x50 on 1min
- #1: Easy/Fast
- #2: Fast/EZ
- #3: EZ
- #4&5: Fast
(2000 main set/2800 total)

Add on set:
400 pull on 30"
- Build x100's
4x100 on 20"
- 25 kick/50 swim/25 kick
2x200 on 20"
- 50 drill/50 swim
(1200 add on/4000 total)

Warm down
100 swim
100 kick
100 swim
- Total: 3100 or 4300

Monday, May 22, 2017

Collegiate Plan: 05.22.17

Quick References:
Yoga with Adriene: https://www.youtube.com/user/yogawithadriene
Additional Swim workouts: http://mastersswimworkoutsbysaramclarty.blogspot.com/
Swimming Drills: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
Single Leg Bike drill: https://www.youtube.com/watch?v=BaOQwwZ3S_A&index=3&list=PLQNRt0Ix5GD72E7TupZoCjnxE-5s-xO0h

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

Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

(800ish warm up)

Main Set:

(1800 main set/2600 total)

Warm down;
200 easy
- Total: 2800