The Chronicles of Shanks: 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.

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: 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

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

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

Mountain Climbers: https://www.youtube.com/watch?v=1J4hRICVjRo&list=UUeAcw1eHUzkjo9TM6mSFJHA

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

Saturday, July 2, 2016

CUW Training Plan: Week of 7/4/16

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