The Chronicles of Shanks: December 2016

Saturday, December 24, 2016

Collegiate Plan: Week of 12/26/16

New Years Day run is very IMPORTANT. Starting off the new year on the right foot, regardless of how rough you feel from the night before, get outside and go workout, this is a mental fortitude exercise. Will you follow through on your commitments (team, teammates, workouts) or will you come up with excuses on why you can't or didn't workout? Excuses now make it easier to create them down the road, prove to yourself that you can change that behavior and do the work that it takes to become a better athlete, person, teammate. This is a life skill, not just a sports skill.

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: move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1

Wednesday: Swim #2

Thursday: Bike #1

Friday: Day off

Saturday: Bike #2

Sunday: Run #2

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:

2x600 on 30" rest

#1: 100 @RPE 7, 400 @RPE 5, 100 @RPE 7

#2: 150 @ RPE 7, 300 @ RPE 5, 150 @ RPE 7

12x50 on 50/100/1:10

#1: Fast

#2, 3, 4: Easy

#5, 6: Fast

#7, 8: Easy

#9, 10, 11: Fast

#12: Easy

(1800 set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 6 instead of 12 50’s. Do numbers 7-12.

- 2600 total workout.

Swim #2:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:

2 rounds - #1 Pull, #2 no gear

400 steady w/30" rest

3x100 - Desc #1-3 w/20" rest

6x50 on 10" rest

- Odds: Breath every 3rd stroke

- Evens: Breath every 5th stroke

(2000 main set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do a 300, 2x100, and 4x50’s in the same pattern

- 2500 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x5:

o 1’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).

o 3’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

- Warm down: 9’ steady at RPE 4-5.

Bike #2: 2’ intervals, 4’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 2’ @RPE 6

o 4’ @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience

- A&B workout: 40’ of running

- C workout: 27’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 60’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.

- 3 rounds, circuit format, rest 1’ between rounds

- Reverse Lunge x8/leg (reverse is when you take a huge step back to start the lunge, get that knee to touch the ground).

- Push ups x10 (knees down as needed)

- Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)

- Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.

- Flutter kicks x50 (or 25 per leg)

Stretches:

Sunday, December 18, 2016

Collegiate Plan: Week of 12/19/16

Getting back to work, we're racing in less than 3 months!

Week Layout: move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1 and strength

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2 and strength

Saturday: Bike #2

Sunday: Off

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: x3

300 Pull @RPE 4 – 20” rest

200 buoy only – build by 50’s to RPE 7 – 20” rest

100 no gear – Negative Split – 1’ rest before starting the next round

(1800 main set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 2 rounds instead of 3

- 2300 total workout.

Swim #2:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: x3

4x25 Fast

3x50 breathing every 5^th stroke

2x75 build to RPE 6

100 easy

- 1’ rest between rounds, 15” rest on everything else

- Round 1 and 2: Pull, Round 3 and 4: no gear.

(1500 main set/2400 total)

Warm down:

200 easy

- Total: 2600

- B workout

- Main Set adjustments: Do 2 rounds instead of 3

- 2100 total workout.

Bike Workout:

Bike #1: Big Gear Burst

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o 3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

- Warm down: 9’ steady at RPE 4-5.

Bike #2: 2’ intervals, 4’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 2’ @RPE 6

o 4’ @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience

- A&B workout: 40’ of running

- C workout: 27’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 60’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 30’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.

- 3 rounds, circuit format, rest 1’ between rounds

- Squats x10

- Push ups x10 (knees down as needed)

- Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)

- Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.

- Flutter kicks x50 (or 25 per leg)

Stretches:

Saturday, December 3, 2016

Collegiate Plan: Week of 12/5/16

Easier week with shorter stuff since I know exams are fast approaching. Also your bikes are at the shop, I'll bring some back on Tuesday and the rest back on Thursday at 1pm. I'll let you know who's bike I have so you can come pick it up. Please also hit up the weight room, Rustin should have given you some stuff to do and be sure to Check In when you do go, as he keeps attendance.

Study hard and let me know if you have any questions!

Week Layout: move around if/as needed, just get it done.
Monday: Swim #1
Tuesday: Run #1

Wednesday: Swim #2

Thursday: Bike #1

Friday: Run #2

Saturday: Bike #2

Sunday: Off

Swim Workouts:

Swim #1:
- A workout

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, Build to RPE 6 – 30” rest

6x100 on 10” rest

- RPE 5 on all

(1100 main set/2000 total)

Warm down:

200 easy

- Total: 2200

- B workout

- Main Set adjustments:

- 400 pull and 5x100’s on 10” rest

- 2000 total workout.

Swim #2:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:

3x200 Pull on 20” rest

- 50 @RPE 7, 100 @RPE 4, 50 @RPE 7 – aka bookend efforts

10x50 on 15” rest

- Odds: Breath every 5^th stroke

- Evens: Choice

(1100 main set/2000 total)

Warm down:

200 easy

- Total: 2200

- B workout

- Main Set adjustments:

- Do 6x50 instead of 10x50

- 2000 total workout.

Bike Workout:

Bike #1: Big Gear Burst

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o 3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

- Warm down: 9’ steady at RPE 4-5.

Bike #2: 1’ intervals, 4’ easy

- Both Groups: 40’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 1’ @RPE 6

o 4’ @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.

- A&B workout: 30’ running at RPE 4

- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 50’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 40’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

- Check what Rustin has given you.

Stretches: