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! 

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: 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:

Pec Stretches: https://www.youtube.com/watch?v=KSqIY0lRAvU
Figure 4: https://www.youtube.com/watch?v=axVQ_gy99NU
Hamstring stretch w/towel: https://www.youtube.com/watch?v=oaSSIHoc-58
Straddle Stretch (first 2’ of video): https://www.youtube.com/watch?v=YN_uRxTuABg
Lying leg cross-over: https://www.youtube.com/watch?v=qRZTvkKEbCk
T-mobility: http://vimeo.com/104028747
Inchworm: https://www.youtube.com/watch?v=gZ-ib0yOMn0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b
Wall Angels: https://www.youtube.com/watch?v=JkbtN5EkBGA&list=PLQNRt0Ix5GD4fGmzSswkhLhrMBGBrlWYX&index=4
Animal Series: https://www.youtube.com/watch?v=olNglJSpAs4
Toe Yoga: https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa