Friday, September 16, 2016

New strength regime for Triathlon - Late Season

This is a follow up to the "Developing a strength program" post from a few months back. I typically stick with a strength program/routine for 3-4 months then I'll input some next exercises and change the stimulus. This late season program has a lot of stretching aspects to it for injury prevention since people are doing longer/harder workouts as their main races approach. 

It's a similar style of an A and B workout with the B one being shorter and something that can be done at home. They are titled 16.5, 16.6, and 16.7 since they are follow ups to the originals of 16.1-16.4. 

I hope this helps y'all out somehow and if you have any questions, just email me at Shanks (at) ShanksCoaching (dot) com!

Strength: 16.5a: 
3 rounds, Circuit Format:
- Goblet Squat - Shoulder rotation w/band (external and internal) - Fire Hydrants - Bird Dog w/elbow - hold for 2" at the top of the movement - KB swing - Corkscrew - Y-T-W
Progressions: Start at the first one, once you're comfortable there, progress to the next option, once all options are done, start again at the beginning with a higher weight.
Example: Goblet squat: 3x8 w/starting weight at 20kg (or whatever you need to do). Do that for a few weeks till its "comfortable", then move to 3x10 w/20kg, then 3x15 w/20kg. Once you've comfortable there, go back to 3x8 but up the weight to 24kg and go up the progressions again.
- Goblet: Start at x8, move to x10, then x15. - Shoulder Rotation: x5 each way, x10, x15, x20 per side/each way. - Fire Hydrant: x5 each way/each leg, x8 same, x10 same - then slow down the motion more and control it. - Bird/Dog: Start with x5 reps each side with a 2" hold, then x8 reps each side with 2" hold, x10 reps each side w/2" hold. Repeat with 4" hold, then 5" hold. - KB Swing: x10, x12, x15, x20, x25, x30. - Corkscrew: Same as Bird/Dog - Y-T-W: Same as bird/dog
Videos:
- Goblet Squat: https://www.onnit.com/academy/kettlebell-exercise-goblet-squat/ - Shoulder internal/external rotation: https://www.youtube.com/watch?v=3Ty5w3dEJ98 - Fire Hydrants – Hands/knee Front: https://www.youtube.com/watch?v=uH2F_UVMppU&list=PLQNRt0Ix5GD7kWQbLr0709udYt47zxoT7 - Fire Hydrants – Hands/knee Reverse: https://www.youtube.com/watch?v=ma8D1RxVLkY&list=PLQNRt0Ix5GD7kWQbLr0709udYt47zxoT7 - Bird Dog Elbow: https://www.youtube.com/watch?v=bW0A01vtSu0&list=PLQNRt0Ix5GD5DK5U3gmino4yA9Eaok7nJ&index=6 o Tim Ferris explains KB swing: http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html - Corkscrew: http://www.enkivillage.com/upper-back-exercises.html - Y-T-W w/band: https://www.youtube.com/watch?v=5HZ3ukP0vLY&list=PLQNRt0Ix5GD6-asHaUlFjSFn2Vb47Hy_G - Y-T-W Patterns: https://www.youtube.com/watch?v=rFmRJxGNGI0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b

Strength: 16.5b: 
3 rounds, Circuit Format:
-Lunge Series: Front, Side, Reverse (1 each per leg before switching legs. 1x through all 3 = 1 rep).
- Pull ups or TRX Pull ups
- Lateral Band Walk
- Hollow Hold
- Hollow Arch
- Toe Yoga
Progressions: See 16.5a for explanation.

-Lunge Series: x3 of right leg: Front, side, reverse, Left leg front, side, reverse = 1 rep, you need 3 reps - so each round is 9 lunges per leg totaled out), then x4, finish at x5, then go back to x3 and add small weight.
- Pull ups or TRX Pull ups: x2, x3, x4, x6, x8, x10. If TRX then increase the angle until you're almost flat, then elevate feet. If doing the hangs, start at 10" then 20", 30", up to 1' hangs.
- Lateral Band Walk: x8/side, x10/side, x12/side, x15/side - then get harder band.
- Hollow Hold/Arch: Start at 15" each, 20" each, 30", 45", 1' each. Then you can start rocking and start at the 15" time again.
- Toe Yoga: exercise 1&2 x5 each, x8 each, x10 each, then start at x5 each but add in a 2" hold. Go all the way back up to x10, then change it to a 5" hold.
Videos:
- Front Lunge: https://www.youtube.com/watch?v=D7KaRcUTQeE
o Side Lunge:
https://www.youtube.com/watch?v=gy1oRM9X29I
o Reverse Lunge:
https://www.youtube.com/watch?v=raQl44N_REc
o TRX/Jungle Gym Pull ups:
https://www.youtube.com/watch?v=SLjc1sVg6sM
o Pull up progressions:
https://www.youtube.com/watch?v=CdtrfXK7bcg
- Lateral Band Walk:
https://www.youtube.com/watch?v=By3DGFrBHHA
- Hollow/Arch Hold:
https://www.youtube.com/watch?v=wrzjVTK2brk
- Toe Yoga:
https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa

Strength: 16.6a:
3 rounds, Circuit Format:
- Farmers Walk
- Yoga Push Ups
- Clamshell w/band
- Hip Hikes
- Turkish Get ups
- Shin Raises
Progressions:
- Farmers Walk: 20 total steps, 30 total, 40 total, 50 total, 75 total, up to 100 total steps, then add weight and start back at 20-30 steps.
- Yoga Push Ups: x3, x5, x8, x10 then slow it down to a two count each way, then 3 count up to 4 count.
- Clamshell w/band: x5/side, x8/side, x10/side, x15/side
- Hip Hikes: x5/side, x10/side, x15/side, x20 side.
- Turkish Get ups x1/arm, x2/arm, x3 arm, x4 arm then increase weight. (If you need easier, just practice the sitting up part x5, x8, x10/arm before you start standing up)
- Seated Shin Raises: x20, x30, x40, x50 then slow it down for a two count, then 3 count, up to 4 count.
Videos:
- Farmers Walk/Carry:
https://www.youtube.com/watch?v=Fkzk_RqlYig
- Yoga PU – “Dive Bomber”:
https://www.youtube.com/watch?v=fFm5phmWZvo
- Clam Shells:
https://www.youtube.com/watch?v=CiqvDV8pzRk
- Hip Hikes:
https://www.youtube.com/watch?v=nNOl0T6-_pw
- Turkish Get Up:
https://www.youtube.com/watch?v=8Zl83Gxx2ow
- Seated Shin strength:
https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5

Strength: 16.6b:
3 rounds, Circuit Format:
- KB Front squat and press: keep it single arm
- Push up Protraction
- Side leg lifts
- Flutter kicks
- Leg lifts
- Y-T-W
Progressions: See 16.5a for explanation.

- KB Front squat and press: x4/arm, x6/arm, x8/arm, x10/arm (which would be 20 squats total) then increase weight.
- Push up Protraction: x8, x10, x12, x15 then slow it down for a 2 second count, then 3", then 4"
- Side leg lifts: x5/side, x8/side, x10/side, x12/side, x15/side then slow it down for the 2" count, up to 4" count
- Flutter kicks: x25 per leg, x40 per leg, x50 per leg, x75 per leg, x100 per leg. 
- Leg Lifts: x8, x10, x12, x15, x20
- Y-T-W: Start with x5 reps with a 2" hold, then x8 reps each side with 2" hold, x10 reps each side w/2" hold. Repeat with 4" hold, then 5" hold.
Videos:
o Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s
- Push Up Protraction:
https://www.youtube.com/watch?v=IKGwU7zzwVE
- Side Leg Lift:
https://www.youtube.com/watch?v=jgh6sGwtTwk
- Flutter Kicks:
https://www.youtube.com/watch?v=ANVdMDaYRts
- Leg Lifts:
https://www.youtube.com/watch?v=JB2oyawG9KI
- Y-T-W w/band:
https://www.youtube.com/watch?v=5HZ3ukP0vLY&list=PLQNRt0Ix5GD6-asHaUlFjSFn2Vb47Hy_G
- Y-T-W Patterns:
https://www.youtube.com/watch?v=rFmRJxGNGI0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b

Strength: 16.7a:
3 rounds, Circuit Format:
- Reverse Lunge
- 1-arm snatch
- Hip ab/adduction w/band
- KB Swings
- Hollow Hold
- Hollow Arch
- Toe Yoga
Progressions:
- Reverse Lunge: x8/leg, x10/leg, x12/leg, x15/leg then add weight, starting small. 
- 1-arm snatch: x6/arm, x8/arm, x10/arm, x12/arm then add weight. 
- Hip Ab/Adduction: x8/leg and side, x10 each, x12 each then add weight or change band.
- KB Swing: x10, x12, x15, x20, x25, x30.
- Hollow Hold/Arch: Start at 15" each, 20" each, 30", 45", 1' each. Then you can start rocking and start at the 15" time again. 
- Toe Yoga: exercise 1&2 x5 each, x8 each, x10 each, then start at x5 each but add in a 2" hold. Go all the way back up to x10, then change it to a 5" hold. 
Videos:
o Reverse Lunge:
https://www.youtube.com/watch?v=raQl44N_REc
- 1 arm snatch:
https://www.youtube.com/watch?v=O69y9rq_raU
- 1 arm snatch w/KB:
https://www.youtube.com/watch?v=QGpR2aTX_-o
- Hip abduction and adduction:
https://www.youtube.com/watch?v=hCAU2TMayKE
o Tim Ferris explains KB swing:
http://www.bodybuilding.com/fun/tim-ferriss-superhuman-kettlebell-swing.html
- Hollow/Arch Hold:
https://www.youtube.com/watch?v=wrzjVTK2brk
- Toe Yoga:
https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa

Strength: 16.7b:
3 rounds, Circuit Format:
- Running man reverse Step ups
- Stretch Cords
- Straight Arm Bridges (no need for the backpack that's in the video)
- Candlesticks
- Seated Shin raises
Progressions: See 16.5a for explaination.

- Step ups: x8/leg, x10/leg, x12/leg, x15/leg then slow things down more or do things to make you unstable.
- Stretch Cords: x10, x15, x20, x25, x30
- Straight Arm Bridges: x6, x8, x10, x12, then add in a 2" hold, then a 4" hold, and finally a 5" hold.
-Candlesticks: Start with Lifts ONLY x8, x10, x15, x20 then slow it down for more control, a 2" count, 3" count and so on. THEN you can add in the stand up part once you're advanced.
- Seated Shin Raises: x20, x30, x40, x50 then slow it down for a two count, then 3 count, up to 4 count.
Videos:
o Running man reverse step up: https://www.youtube.com/watch?v=kvHDXmFo8Ds
- Stretch Cords:
https://www.youtube.com/watch?v=mBb_Jek_skk&list=PL75EE0EC0B33292DF&index=4
- Straight arm bridge:
https://www.youtube.com/watch?v=mgeYRPpkGlU
- Candlestick to stand:
https://www.youtube.com/watch?v=WXoNNx-uOtU
- Candlestick lifts:
https://www.youtube.com/watch?v=jl4jtqDhws0
- Seated Shin strength:
https://www.youtube.com/watch?v=DoOoXOqoyx0&list=PL75EE0EC0B33292DF&index=5

Eating, Sleeping, and working out - The struggle is real


This is by far one of my favorite meme's in all the world and it nailed what my daily struggle is. In order to be healthy you should eat in a healthy manner (none of which is really quick by the way), get 8 hours of sleep a night, and exercise! Sounds simple right? Far from it, but it can be done, but I'm far from mastering it.

The past few weeks have been a really tough struggle for me on most of those fronts:
- Exercise: Luckily I now get to ride bikes with my team, so that's roughly 3 rides a week which is 3 more than I was getting in two months ago. Swimming is the same, I swim twice a week before coaching practice, but most of the reason I show up is to make sure the 3-4 girls who can't swim with the team show up! Running has taken the hardest hit, I ran twice this week for a total of 40 minutes. Strength training... huh?
- Sleeping: Staying up till 10pm working on homework then waking up at 4:45am is a rough go. Usually I won't go to bed till 11pm after shutting everything down and calming the mind enough to sleep.
- Eating well: I've had Kraft Mac n' Cheese twice for dinner this week and I've had pizza today, only pizza, for breakfast, lunch, and dinner.

This isn't a "woe is me" style post, I'm just showing you how I've been running myself into a wall recently and without my normal Sunday to prep food for the week, I eat whatever is quick and easy vs semi healthy and better for me.

How am I going to fix this?!?! Good question, here are some tips!

- Exercise: Put it in my calendar as a scheduled meeting, but be sure to leave time for showering and eating post workout, I tend to forget those aspects and it comes back to bite me in the butt. I'll do Strength on Mon and Wed nights (Mon I don't workout with the team, I just coach and Wed we don't have a PM workout) so I'll be able to go to Anytime Fitness and get swoll. I also need to start using that KB at my desk, every time I come/go I need to be doing 10 swings, but it's easy to forget, so I have to make it less easy and annoying till I start doing it.
- Sleeping: Fortunately and unfortunately my girlfriend will be out of town for the next three weeks. Actually the past few weeks we've hung out earlier so I can start getting ready for bed at 9pm and getting to bed early. Now with her traveling we'll have to figure out times to FaceTime and talk, which might mean later nights, but obviously it's a worthwhile investment (see how I used "investment" instead of "sacrifice"). This past week has been later nights due to working on my MBA 511 homework (my own fault for procrastination), but I'll be done with this class after this weekend and able to turn off my laptop earlier.
**Key tricks: Get in a habit, listen to the same music before bed (Trampled by Turtles on Pandora), turn off all screens 30-60min before I want to be asleep, pack up for the next day and make sure I have everything I need PLUS everything I need to do tomorrow written down and out of my head, and finally do some breathing exercises or reading (paper not kindle) to help slow things down and get my body ready for sleep.
- Eating: This is the hardest part for me. Breakfast has been a struggle since I coach on deck right after working out. I need to find a portable breakfast that's healthy and won't spoil if not  kept cold. Lunch is always in the Cafe but I need to stay away from the pizza and fried foods, the allergy station usually has some really good stuff. Dinner I need to make/create time and have making dinners in a crock pot a priority. Those are simple and really good, I can get a load of recipes from Pinterest.

Exercise daily, Get 7-8 hours of sleep, and eat better than having boxed mac n' cheese, pizza, and banana and nutella sandwiches. That's the plan, now I just have to map out my week so it happens!

Thursday, September 15, 2016

Swim Workout: Goal 50's

This is the team workout for today, 9/15/16 that the CUW Women's team did. It's called Goal 50's, I forget where I first saw it done but it's something that has stuck with me and I'll bring out of the bag of tricks every so often.

The set is 30x50 on 1:00. The kicker is you set a goal time, something fairly aggressive that won't be hard to hit initially, but on the back half you'll be doing some work! Ideally if there's a coach on deck they can set the time for you if you've been swimming with for a while. Or y'all can be new still and guess way over their goal times and the team sets it up and crushes it down.

- The Warm up: Done in wetsuits to prep for the race this weekend.
300 Choice
4x100 Desc 1-4 on 15" rest
6x50 on 10" rest
- #1: Fast
- #2&3: Easy (repeat for 4-6).
- Get out of your wetsuit once the warm up is done, then swim an easy 100 to get moving again.

Main Set: I had three different sets/times going for the different skill levels.
- 30x50 on 1:00 (Girls were hitting 41-44" on these)
- 30x50 on 1:10 (These girls were swimming 52-55")
- 20x50 on 1:30 (She surprised me and went sub 1:00 on all of them when I thought she'd be 1:05. She crushed it and now I need to make new intervals for her).

Warm down:
300 easy, then we spend some time on open water drills. The ankle pull down, the hip cross over, and throwing bows.

It was a great set today and everyone did better than I expected to, which is always a good thing!

Friday, August 12, 2016

CUW Training Plan: Week of 8/15 - LAST WEEK

A great thought on "is it up to you?" from The Obstacle is the Way:
-        What is up to us?
o   Our emotions
o   Our Judgement
o   Our Creativity
o   Our Attitude
o   Our Perspective
o   Our Desires
o   Our Decisions
o   Our Determination
-        What is not up to us?
o   Well, everything else. The weather, the economy, circumstances, other people’s emotions or judgement, trends, disasters, et cetera.
This relates to RACE DAYS so much! On race day, the only thing you can control is your emotions. You can’t control the other athlete breaking the rules, not pulling through the pace line, volunteers pointing you in the wrong direction, getting kicked/punched during the swim, or others being unsportsmanlike. Play fair, be kind, and have a little fun out there on race day. There will be plenty of Type-A crazies, but we will not be one of them, we’ll be good ambassadors for the sport and our school.

Things that need to get done: 
1) Races: Signing you up for everything on Monday.
2) Move in: WEDNESDAY!!!
3) Things I still need to get done: Order swimsuits (waiting for code), sign y’all up for races, send out school schedule, create goal sheets, figure out shoe discount (email sent), and send out pre-season schedule. I’ve got a final list of things to order before our first race (August 27th) and I’m sure we’ll discover some more things along the way!


Week Layout: 
Monday: Swim #1 and Strength #1
Tuesday: Bike #1 and Brick run
Wednesday: Off day/move in day.

Swim Workouts:

Swim #1: Lower key workout today, allowing you to pack up and get ready to move in!  
- A workout
Warm up: 
300 choice
200 Drill/swim x50’s w/fins – Do 6-3-6 drill.
200 kick, building by 50’s with fins on
(700 warm up)

Main Set:
2x400 Pull - #2 faster than #1 w/20” rest
100 kick w/fins
3x200 no gear, Desc #1-3 to RPE 7 on 20” rest
100 kick w/fins
(1600 main set/2300 total)

Warm down: 
200 easy
- Total: 2500

- B workout
Warm up: 
200 swim easy
6x50 w/fins on 20" rest
- Odds: Drill: 6-3-6 drill
- Evens: Normal swimming, Work on that timing.
2x50 kick with a board and fins on, Desc 1-4. On 10" rest
(600 warm up) 

Main Set:
2x200 Pull - #2 faster than #1 w/30” rest
100 kick w/fins
3x100 no gear, Desc #1-3 to RPE 7 on 20” rest
100 kick w/fins
(900 main set/1500 total)

Warm down: 
50 kick w/fins and board
50 easy swim on 20" rest
- Total: 1600

Bike Workout:

Bike #1: Over/Unders: Helping you adjust to harder efforts and “active recovery” where you’re still going hard, but not as hard as you were so you can catch your breath for a second. These will adjust when we’re on campus to help with draft legal racing as well. That’s much shorter and harder efforts followed by active recovery as you move through the paceline.  
Warm up: 15’
10' easy @RPE 3-4
1’ @RPE 6
1’ @RPE 7
1’ @RPE 8
2’ EASY

Main Set x2: 
2’ @RPE 8
2’ @RPE 6
2’ @RPE 8
2’ @RPE 6
4’ EASY
(12' rounds/24' set/39' total)

Remainder of ride @RPE 3-4
- Total Time 40'

Run Workouts:

Run #1: Brick run – This workout is designed to get your body used to running off the bike. It’s quite the adjustment so we practice this so it comes more naturally during races.
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 30" 5k pick up, similar to run #1**
- B workout:
5x(2' run, 1' walk) = 15'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Strength Workouts: 
Strength #1: 
2x through:
- Reverse Lunge x8 per leg (do all right leg, then switch and do 8x left leg)
- Push up Protraction x10
- Straight Arm Bridges x10
- Hollow Hold for 45"
- Hollow Arch for 45"
- Rest 1-2' between rounds.

Videos: -

Stretches:


Thursday, August 4, 2016

CUW Training Plan: Week of 8/8/16

I have begun reading a new book, The Obstacle is the Way, and so I have some new quotes for you. This book revolves around how you view obstacles that are in your way (your boss, your coaches, the economy, whatever we’re blaming for our failed successes). “When really only one thing is at fault: our attitude and approach” and the book provides “a method and framework for understanding, appreciating, and acting upon the obstacles life throws at us.” I’m still only in the first section but here are two good extractions:
-        “Many of our problems come from having too much: rapid technological disruptions, junk food, traditions that tell us the way we’re supposed to live our lives. We’re soft, entitled, and scared of conflict.” Though not every aspect of that sentence might apply to you directly, you will see this happen from time to time with yourself or other people.
-        “It begins with how we look at our specific problems, our attitude or approach; then the energy and creativity with which we actively break them down and turn them into opportunities; finally, the cultivation and maintenance of an inner will that allows us to handle defeat and difficulty.” This is the framework of the book and how you can approach an obstacle/problem and then use it to better yourself or your surroundings vs becoming crippled by the issue.

Things that need to get done: 
1) Medical forms for Athletic Training – Need to be done ASAP! At last check we were at 50%.
2) USAT Membership Info: I have all the info I need, I just need to sign y’all up!  
3) Races: I’ve sent out the schedule, let me know if there are any issues or concerns.
4) Pre-Season:  I’m working on finalizing this schedule. It includes some meetings, watching the Triathlon races in the Olympics, and of course training! I’m out in Denver right now learning a lot of good bike skills to teach y’all once we’re on campus!


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, Do 20' after bike #1/3 and follow the Run #2 workout as written, let’s try a 3/1 system this week!
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: These are our distance days, focusing on aerobic swimming and this week with a good amount of pulling work to build strength.
- A workout
Warm up: 
400 choice
300 Drill/swim x50’s w/fins – Do 6-3-6 drill.
200 kick, building by 50’s with fins on
100 easy swimming – no gear
(1000 warm up)

Main Set: 3 rounds
400 pull @RPE 3-4, focus on that EVF and getting your elbows out at the start of your pull. – 30” rest
8x50 on 15” rest
-        Odds: 5 hard stroke cycles (aka 10 total strokes) off every wall. Try not to breathe every stroke.
-        Evens: 25 yards of fingertip drag, 25 yards easy swim with a bent elbow focus on your recovery (aka when your hand/arm is out of the water and coming back around).
(800 per round/2400 main set/3400 total)

Warm down: 
200 easy
- Total: 3600

- B workout
Warm up: 
200 swim easy
8x50 w/fins on 20" rest
- Odds: Drill: 6-3-6 drill
- Evens: Normal swimming, Work on that timing.
4x50 kick with a board and fins on, Desc 1-4. On 10" rest
(800 warm up) 

Main Set: x2
300 pull @RPE 3-4, focus on that EVF and getting your elbows out at the start of your pull. – 30” rest
6x50 on 15” rest
-        Odds: 4 hard stroke cycles (aka 8 total strokes) off every wall. Try not to breathe every stroke.
-        Evens: 25 yards of fingertip drag, 25 yards easy swim with a bent elbow focus on your recovery (aka when your hand/arm is out of the water and coming back around).
(600 per round/1200 main set/2000 total)

Warm down: 
50 kick w/fins and board
50 easy swim on 20" rest
- Total: 2100

Swim #2: Race pace stuff today, with some longer recovery stuff.
- A workout
Warm up: 
300 choice
6x150 w/fins - 20" rest
- Odds: 100 kick build/50 swim
- Evens: 50 drill/100 swim build– drill of choice
(1200 warm up)

Main Set – 20” rest on everything – Try to stay even on the 200’s (minus the last one), if your first one is 10” faster than #3 or 4, then you started out too hard, it’s all about control, a steady hard effort.
200 @RPE 7-8
50 easy swim
200 @RPE 7-8
100 easy swim
200 @RPE 7-8
3x50 easy swim
200 @RPE 7-8
4x50 easy swim
200 ALL OUT – see what you’ve got left in the tank
(1500 main set/2700 total) 
  
Warm down: 
300 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 – 30” rest on everything – Try to stay even on the 200’s (minus the last one), if your first one is 10” faster than #3 or 4, then you started out too hard, it’s all about control, a steady hard effort.
150 @RPE 7-8
50 easy swim
150 @RPE 7-8
100 easy swim
150 @RPE 7-8
3x50 easy swim
150 @RPE 7-8
4x50 easy swim
100 ALL OUT – see what you’ve got left in the tank
 (1200 set/2000 total) 

Warm down: 
2x50 easy swim
- Total: 2100

Swim #3: Focus today is on short n’ hard 25’s and 50’s with some longer slower stuff between to help shake out the effort.
- A workout
Warm up: all on 20-30" rest
300 choice
200 pull

Drill Set x2 w/fins and all on 10” rest
200 – 50 drill/50 swim
100 kick build to RPE 7
2x50 swim @RPE 7-8
(1300 warm up)

Main Set: Giddy up!
8x25 on 15” rest
-        2x @RPE 6
-        2x @RPE 7
-        2x @RPE 8
-        2x @RPE 9
2x100 on 20” rest
-        #1: Kick w/fins if desired, #2: Easy swimming
4x 50 on 20” rest
-        Odds @RPE 7
-        Evens @RPE 9 – working on varying paces here
200 easy choice – 30” rest
2x50 on 30” rest – ALL OUT
2x100 on 20” rest
-        #1: Kick w/fins if desired, #2: Easy swimming
8x25 on 20” rest
-        4x @RPE 8
-        4x @RPE 9
(1300 main set/2600 total) 

Warm down: 
400 easy mixer
- Total: 3000

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

Drill Set x2 w/fins and all on 20” rest
100 – 50 drill/50 swim
100 kick build to RPE 7
2x25 swim @RPE 7-8
(900 warm up)

Main Set: Giddy Up
8x25 on 20” rest
-        2x @RPE 6
-        2x @RPE 7
-        2x @RPE 8
-        2x @RPE 9
2x100 on 20” rest
-        #1: Kick w/fins if desired, #2: Easy swimming
4x 25 on 20” rest
-        Odds @RPE 7
-        Evens @RPE 9 – working on varying paces here
100 easy choice – 30” rest
2x25 on 30” rest – ALL OUT
2x100 on 20” rest
-        #1: Kick w/fins if desired, #2: Easy swimming
8x25 on 20” rest
-        4x @RPE 8
-        4x @RPE 9
 (950 main set/1850 total) 

Warm down: 
3x50 easy mixer
- Total: 2000

Bike Workouts:

Bike #1: Quick/Hard efforts – more designed as “leg openers” where there’s a short/hard effort but it’s not long enough to really tax your energy systems. It can be used to prep for harder workouts to come, i.e. Bike #2. We’re playing with slightly longer openers, so let me know how these are feeling after bike #2.
 - Total time: 45' 
Warm up: 20' @ RPE 3-4

Main Set: 5 rounds
- 1’ @RPE 8 – it won’t feel like an 8 right off the bat, just think of a hard race effort like an 1 mile run or 500m swim, it’s a hard effort but not all out like we had been doing.
- 4’ EASY, back at RPE 3-4.
(5’ round/25' main set/45’ total)

Use the last few mins to warm down.  

Bike #2: Over/Unders: Helping you adjust to harder efforts and “active recovery” where you’re still going hard, but not as hard as you were so you can catch your breath for a second. These will adjust when we’re on campus to help with draft legal racing as well. That’s much shorter and harder efforts followed by active recovery as you move through the paceline.  
Warm up: 15’
10' easy @RPE 3-4
1’ @RPE 6
1’ @RPE 7
1’ @RPE 8
2’ EASY

Main Set x2: Going 3’ of each, longer efforts all round, getting more race specific with the longer efforts at RPE 8.  
3’ @RPE 8
3’ @RPE 6
3’ @RPE 8
3’ @RPE 6
4’ EASY
(16' rounds/32' set/47' total)

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

Bike #3: Long Ride w/efforts: This is a staple ride, similar to the endurance swims, this is your foundation. Think of a pyramid, this is the base of the pyramid while Bike #2 is near the top of the pyramid. The bigger your base the bigger you can make the harder efforts and the longer you can hold them.
- 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: This is a harder interval run, basically helping you get a feel for “race pace” and how hard you can hold for a 5k. We’re slowly building up to longer intervals
- 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 x3
2’ @5k feel (not an all-out sprint, but RPE 8-9, getting a feel for race pace)
3’ @RPE 4
(5' rounds/15' set/35’ 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: 26'
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
3' run RPE 4 **Last 1’ of 3' run, pick it up to a 5k "feel", then walk**
1' walk
(16' main set/24' total)

Warm down:
1' easy jog, 1' walk

- Meghan: 28’ workout
5' walk warm up
5x (2' run, 1' walk)
5' walking warm down

Run #2: Brick run – This workout is designed to get your body used to running off the bike. It’s quite the adjustment so we practice this so it comes more naturally during races.
- A workout: 
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 30" 5k pick up, similar to run #1**
- B workout:
5x(2' run, 1' walk) = 15'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Run #3: Long Run – Same deal as the long bike, a staple in the training plan that will set you up for success. Most people go too hard on these runs, don’t feel bad for holding back and keeping yourself aerobic (which means you can speak in full sentences without gasping for air).
- A workout:
60-70' of 4' run/1' walk - RPE 3-5.
- B workout: 
40-45' of 2' run/1' walk
- Meghan: 36’ workout
5' walk warm up
13x (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:  With all of the strength training I’m hoping to build a better athlete. A lot of muscles get neglected during triathlon training and our bodies start to move in abnormal ways to counter balance muscle imbalances. The goal of strength training is to even things out and build a better engine for training and racing.
3x through:
- Front Squat x15
- Push up Protraction x12
- Straight Arm Bridges x15
- Hollow Hold for 45"
- Hollow Arch for 45"
- 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 x10 per leg (do all right leg, then switch and do 8x left leg)
- Flutter kicks x50 per leg
- Squat Burpee’s x15
- Leg Lifts x15
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! 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: