The Chronicles of Shanks: 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.

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 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 5^th 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.

Front Squat: https://www.youtube.com/watch?v=z-R-_123Zz8

Front Squat coach ed: https://www.youtube.com/watch?v=KWFnAT3UXWc

Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s

Push Up Protraction: https://www.youtube.com/watch?v=IKGwU7zzwVE

Straight arm bridge: https://www.youtube.com/watch?v=mgeYRPpkGlU

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

Squat burpee: https://www.youtube.com/watch?v=Pf7wZvraWV0
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

Videos:
(1) a. Plank w/ Leg Lift: http://www.youtube.com/watch?v=s1MeMvqSNqA
b. Hip Activation Matrix:
http://www.youtube.com/watch?v=tqgZkxlO8k4
(2) a. Single Leg Bridge:
http://www.youtube.com/watch?v=ZQ7GvKEcUnQ
b. Lateral Bands:
http://www.youtube.com/watch?v=By3DGFrBHHA
(3) a. Side Plank Leg Lift: http://www.youtube.com/watch?v=JupYk_YSPJs
b. Bird Dog:
https://www.youtube.com/watch?v=_CbDUTlil_A

Stretches:

The Chronicles of Shanks

Friday, July 15, 2016

CUW Training Plan: Week of 7/25/16

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