Week 3!!! Here we go!
Things might start to get a little confusing, I'll do my best to clarify as I go and those with special details I'll be sure to note.
Week Layout:
Monday: Swim #1 & Strength
Tuesday: Bike #1 and Run #1 - if possible do one in the AM and one in the PM.
Wednesday: Swim #2 & Strength
Thursday: Bike #2 and Run #2
Friday: Swim #3 (And Run #3 if you don't want to run on Sunday)
Saturday: Bike #3
Sunday: Run #3 - if not done on Friday
Alterations:
Olivia: Run after every bike workout, like we discussed last week. Try to follow the main set, but on Tuesday get in the drills as well.
Mary K: Swim #3 on Thursday - since you can't swim on Friday's. Friday will be Run #3, Sunday will become an off day unless you want to run again.
Swim Workouts:
*Allison K - look at the bottom for your workouts, if they are in the lake.
Swim #1:
- A workout:
Warm up: All on 20" rest
3x300
- #1: Choice
- #2: Kick/swim x50's w/fins
- #3: Drill/swim x50's w/fins
(900 warm up)
Main Set x3
400 pull on 30" rest - steady RPE 4-5
4x50 on 15"
- Odds: Breath every 5th stroke
- Evens: 25 drill/25 swim
(1800 main set/2700 total)
Warm down
100 easy
- 2800 total
- B workout:
Warm up: All on 20" rest
2x(3x100)
- #1: Choice
- #2: Kick/swim x50's w/fins
- #3: Drill/swim x50's w/fins
(600 warm up)
Main Set x2
150 pull on 30" rest - steady RPE 4-5
3x50 on 20" rest
- Odds: Breath every 5th stroke
- Evens: 25 drill/25 swim
4x25 EASY - 15" rest - focus on good form.
(800 main set/1400 total)
Warm down
4x25 focus on good form - 20" rest
- 1500 total
Swim #2:
- A workout:
Warm up: All on 20" rest
6x200
- #1: Choice
- #2: 100 kick/100 swim w/fins
- #3: 25 head up freestyle (Tarzan drill), 75 normal freestyle.
*Repeat #1-3 for #4-6
(1200 warm up)
Main set x2:
200 pull - RPE 4, 20" rest
6x50 on 15" rest
- Odds: RPE 8
- Evens: Breath every 3rd stroke
3x100 on 10" rest - Desc 1-3
2x50 kick easy - you can use fins - on 15" rest
(1800 main set/3100 total)
Warm down:
100 easy
- total: 3200
- B workout:
Warm up: All on 20" rest
- 3 rounds of the below: All with fins
100 easy swim
4x25 drill
- 1st round: Shark fin drill
- 2nd round: Focus on keeping 1 eye/goggle in the water when you breath
- 3rd round: 3/4 catch up
Video of 3/4 catch up: https://www.youtube.com/watch?v=-X14xInMODE&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=9
(600 warm up)
Main Set: x4
100 Pull w/RPE 4, on 30" rest
6x25 on 20" rest
- Odds: FAST - RPE 8-9
- Evens: Easy - RPE 3-4
(900 main set/1500 total)
Warm down: w/fins and 20" rest on all
4x25
- #1-2: Kick
- #3-4: Easy swimming
Swim #3:
- A workout:
Warm up: All on 20" rest
2x500 on 30" rest
- #1: Choice
- #2: 25 kick on back, 25 drill, 50 swim - w/fins
(1000 warm up)
Main Set:
3x400 on 30" rest
- #1: Pull & Neg Split
- #2: Pull - 50 @ RPE 4, 50 @ RPE 6 (steady to hard every 50).
- #3: No gear, build by 100's from RPE 4 to RPE 7
(1200 main set/2200 total)
Warm down:
200 easy (100 kick, 100 swim)
- Total: 2400
- B workout:
Warm up: All on 20" rest
- 4 rounds of the below - w/fins
50 easy swim
50 kick
2x25 drill
- Drills: 3/4 catch up and shark fin - rotate between the two.
(600 warm up)
Main Set: x2
150 Pull @RPE 4 on 30" rest
6x25 on 20" rest
- #1: Easy
- #2-3: RPE 6
*Repeat #1-3 for #4-6.
(600 main/1200 total)
Warm down
4x50 w/fins
- Odds: Kick easy
- Evens: Swim easy
- Total: 1400
Allison:
Swim #1:
' = minutes
" = seconds
- 10' warm up, toss in a few drills.
- Main Set x3: 8' @ RPE 4, 2' @ RPE 5-6
- Warm down: 5' easy swimming
- Total: 45'
Swim #2:
- 15' warm up, toss in a few drills and some stand alone kicking
- Main Set x10: 50 strokes easy, 50 strokes @ RPE 6-7 (strokes being freestyle. If you don't feel like counting then go 1' off/1' on, fairly similar)
- Warm down: 5' easy swimming
- Total: 40'-ish
Swim #3:
- 15' warm up, toss in a few drills and some stand alone kicking
- Main Set: 20 strokes, focusing on EVF, then zone out for a few minutes, then another 20 stroke focus - repeat for 20'
Video: https://www.youtube.com/watch?v=EF93rZpczaU&index=1&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
- Warm down: 5' easy swimming
- Total: 40' total
Bike Workouts:
Bike #1:Aerobic Base/Recovery ride - You'll notice this is a staple workout (aka doesn't change much and do it every week).
- Total time: 45'
- Mostly RPE 4, however on the 10'/20'/30'/40' marks do 30" of high cadence spinning (go into an easier gear and spin the legs quickly. No bouncing, if you're bouncing in the seat then the gear is too easy).
Bike #2:Burst work - going up in interval time by 5" otherwise the same.
Warm up: 15' easy - RPE 4
Main Set x4:
- 25" @RPE 10!!
- 4:35 easy - RPE 3-4
Warm down
- 10' staying at RPE 4-5
Bike #3:Long Ride - Another staple ride, but intervals will work their way in near the end of the summer.
- Total Time: 60-75'
- Riding @ RPE 4-5, it's all about that base!
Run Workouts:
Run #1: Run/Drills/Run
A workout:
Warm up: 10' easy running, RPE 4
Drills: 3x20" each
- A-skips: 2nd drill in the 1st video
- "Ankling": 1st drill in the 2nd video
https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
https://www.youtube.com/watch?v=5ZKA2-Sb0Tk&list=PLDBFE2213569F20C6&index=6
Main Set: x4
4' run RPE 4-5
1' walk
(20' main set/35ish' total)
Warm down:
3' run, 2' walk
- Total: 40'
B workout:
Warm up: 5' easy running, RPE 4
Drills: 3x20" each
- A-skips: 2nd drill in the 1st video
- "Ankling": 1st drill in the 2nd video
https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
https://www.youtube.com/watch?v=5ZKA2-Sb0Tk&list=PLDBFE2213569F20C6&index=6
Main Set x5
2' run RPE 4-5
1' walk
(15' main/22ish total)
Warm down: 1' run, 2' walk
- 25' total
Run #2: BRICK run
Both groups:
- Brick run is a run that is done immediately after the bike. Have your gear set out prior to starting the ride. Get off the bike and start the run within 5'
Goal: Find your legs - it'll feel wonky to start, just focus on your form and run for 10' at RPE 4.
Run #3: Run/Walk/Repeat
A workout:
- 50' total of 4' run/1' walk - RPE of 4-5 on the run. Building up the distance a bit.
B workout:
- 30' total of 2' run/1' walk - RPE of 4-5 on the run
You can walk for 5' or so to warm up a bit if you'd like to before jumping into the workout, otherwise just get to it!
Strength Workouts:
This will be the same on both days. Same circuit format as before and don't forget to follow up with stretches!
3x through:
- Lunges x8/leg - take a BIG front step and make sure your knee doesn't cross in front of your ankle.
- Push ups x8 (knees down if needed)
- Lat pull down x8 or 1-arm row x8/arm
*If you don't have a gym for Lat pull down, then put a bunch of heavy stuff in a backpack and do 1-arm rows at home.
- Leg Lifts x10 - all the way down (but don't touch the ground between reps)
- Hollow Hold for 30"
- Hollow Arch for 30"
- Rest 1-2' between rounds.
Videos:
Lunges: https://www.youtube.com/watch?v=D7KaRcUTQeE
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E
Lat Pulldown: https://www.youtube.com/watch?v=paIQfKZ4xC4
One arm row: https://www.youtube.com/watch?v=pYcpY20QaE8
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
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
Friday, May 27, 2016
Sunday, May 22, 2016
CUW Week of 5/23 Training Plan
Alright, now we're rolling! Week one is in the books, reach out to me if you have any questions, hit any issues, or in general to let me know how it went. Otherwise, it's on towards week #2.
We'll add in a 3rd swim this week, keep the bike at 3 workouts, and the run/strength plan will stay at two workouts for this week. That being said, if you were running more than 2x/week, feel free to continue but be sure to adapt/adjust your workouts since you're including two new sports now.
Week Layout:
- On days where there are two workouts, you can split and do one in the AM and one in the PM.
Monday: Swim #1,
Tuesday: Bike #1, Run #1
Wednesday: Swim #2 followed by strength work.
Thursday: Bike #2
Friday: Swim #3, Run #2 followed by strength.
Saturday: Bike #3
Sunday: Off or make up day
... Chop Wood, Carry Water.
Swim Workouts:
Swim #1:
- A workout:
Warm up: All on 20-30" rest
400 choice swim
4x150 w/fins
- Done as: 50 kick, 50 drill, 50 swim - rest between each 150 (not every 50).
(1000 warm up)
Main Set x3
300 pull on 30" rest - Pull = buoy and/or paddles
4x75 on 20" rest
- Odd: 25 fast, 50 easy
- Evens: 50 easy, 25 fast
(600 yard rounds/1800 main set/2800 total) - If you need to cut it short, do 2 rounds instead of 3.
Warm down:
100 easy
- Total: 2900.
- B workout:
Warm up: All on 20-30" rest
3x50 easy
4x25 focus on head position
3x50 easy
4x25 Shark Fin drill w/fins
3x50 easy
3x50 kick w/fins on (kicking only with a kickboard or on your back,)
(800 warm up)
Main Set:
100 on 30" rest - @RPE 4
6x25 on 20" rest
- Odds: Focus on high elbow (aka what you worked on with shark fin drill)
- Evens: RPE 6-7
2x75 on 30" rest - @RPE 4
6x25 on 20" rest
- Odds: Focus on head position, looking down at the bottom of the pool.
- Evens: RPE 7
3x50 on 20" rest
- Desc #1-3 (aka get faster with each 50)
(700 main set/1500 total)
Warm down:
4x25 Easy - focus on "good form".
- Total: 1600.
Swim #2:
- A workout:
3x300 on 20" rest
#1: Choice
#2: Kick/Swim x50's - w/fins
#3: Drill/Swim x50's - w/fins
(900 warm up)
Main Set:
400 pull on 40" rest - RPE 4-5
8x50 on 20" rest - no gear
- Odds: Breath every 3rd stroke
- Evens: RPE 7
400 pull on 40" rest - Negative Split
- Neg Split = 2nd 200 should be faster than the 1st 200.
(1200 main set/2100 total)
Warm down:
200 easy
- 2300 total.
- B workout:
Warm up: All on 20-30" rest
3x50 easy
6x25 focus on head position
2x50 easy
6x25 Shark Fin drill w/fins
1x50 easy
(700 warm up)
Main Set: Do this 3x through:
3x50 on 30" - Desc 1-3
6x25 on 20"
- Odds: Easy RPE 4
- Evens: Focus on your form (rotating between head position and elbow bend)
(300 per round/900 main set/1600 total)
- Use the last set of 25's as a warm down of sorts, so you're done at 1600 yards.
Swim #3:
- A workout:
Warm up: 20-30" rest on all
400 choice
300 w/fins as kick/swim x50's
200 w/fins as drill/swim x25's
100 easy swim
( 1000 warm up)
Main Set:
3x500 on 1' rest
- #1: Pull, every 5th 25 is Fast (breaks down as 4x-100 cruise/25 fast)
- #2: Pull, Negative Split
- #3: No gear, every 4th 25 is fast (5x-75 cruise/25 fast)
Cruise = RPE 4-5
Fast = RPE 8ish
(1500 main set)
Warm down
100 easy
- 2600 total
- B workout:
Warm up: All on 20-30" rest
3x50 easy
6x25 focus on head position
2x50 easy
6x25 Shark Fin drill w/fins
1x50 easy
(700 warm up)
Main Set: 30" rest on the 100's, 15" rest on the 25's
2x100 Pull - RPE 4
4x25 Easy
2x100 pull RPE 5-6
4x25 easy
(600 main set/1300 total)
Warm down
4x25 easy
- 1400 total
Bike Workouts:
Bike #1:Aerobic Base/Recovery ride
- Total time: 45'
- Mostly RPE 4, however on the 10'/20'/30'/40' marks do 30" of high cadence spinning (go into an easier gear and spin the legs quickly. No bouncing, if you're bouncing in the seat then the gear is too easy).
Bike #2:Burst work
Warm up: 15' easy - RPE 4
Main Set x4:
- 20" @RPE 10!!
- 4:40 easy - RPE 4
Warm down
- 10' staying at RPE 4-5
Bike #3:Long Ride
- Total Time: 60-75'
- Riding @ RPE 4-5, it's all about that base!
Run Workouts:
Run #1: Run/Drills/Run
A workout:
Warm up: 10' easy running, RPE 4
Drills: 2x15" each
- A-skips: 2nd drill in the video
- Karaokee: 1st drill in the video
https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
Main Set: x4
4' run RPE 4-5
1' walk
(20' main set/32' total)
Warm down:
2' run, 1' walk - easy efforts here.
B workout:
Warm up: 5' easy running, RPE 4
Main Set x4
2' run RPE 4-5
1' walk
(12' main/19ish total)
Warm down: 1' walk
- 20' total
Run #2: Run/Walk/Repeat
A workout:
- 50' total of 3' run/2' walk - RPE of 4-5 on the run. Building up the distance a bit.
B workout:
- 25' total of 2' run/1' walk - RPE of 4-5 on the run
You can walk for 5' or so to warm up a bit if you'd like to before jumping into the workout, otherwise just get to it!
Strength Workouts:
This will be the same on both days. Same circuit format as before and don't forget to follow up with stretches!
3x through:
- Body Weight squats x12
- Push ups x8 (knees down if needed)
- Lat pull down x8 or 1-arm row x8/arm
*If you don't have a gym for Lat pull down, then put a bunch of heavy stuff in a backpack and do 1-arm rows at home.
- Leg Lifts x10 - all the way down (but don't touch the ground between reps)
- Hollow Hold for 25"
- Hollow Arch for 25"
- Rest 1-2' between rounds.
Videos:
Body Weight Squat: http://www.youtube.com/watch?v=p3g4wAsu0R4
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E Lat Pulldown: https://www.youtube.com/watch?v=paIQfKZ4xC4
One arm row: https://www.youtube.com/watch?v=pYcpY20QaE8
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
Stretches:
We'll add in a 3rd swim this week, keep the bike at 3 workouts, and the run/strength plan will stay at two workouts for this week. That being said, if you were running more than 2x/week, feel free to continue but be sure to adapt/adjust your workouts since you're including two new sports now.
Week Layout:
- On days where there are two workouts, you can split and do one in the AM and one in the PM.
Monday: Swim #1,
Tuesday: Bike #1, Run #1
Wednesday: Swim #2 followed by strength work.
Thursday: Bike #2
Friday: Swim #3, Run #2 followed by strength.
Saturday: Bike #3
Sunday: Off or make up day
... Chop Wood, Carry Water.
Swim Workouts:
Swim #1:
- A workout:
Warm up: All on 20-30" rest
400 choice swim
4x150 w/fins
- Done as: 50 kick, 50 drill, 50 swim - rest between each 150 (not every 50).
(1000 warm up)
Main Set x3
300 pull on 30" rest - Pull = buoy and/or paddles
4x75 on 20" rest
- Odd: 25 fast, 50 easy
- Evens: 50 easy, 25 fast
(600 yard rounds/1800 main set/2800 total) - If you need to cut it short, do 2 rounds instead of 3.
Warm down:
100 easy
- Total: 2900.
- B workout:
Warm up: All on 20-30" rest
3x50 easy
4x25 focus on head position
3x50 easy
4x25 Shark Fin drill w/fins
3x50 easy
3x50 kick w/fins on (kicking only with a kickboard or on your back,)
(800 warm up)
Main Set:
100 on 30" rest - @RPE 4
6x25 on 20" rest
- Odds: Focus on high elbow (aka what you worked on with shark fin drill)
- Evens: RPE 6-7
2x75 on 30" rest - @RPE 4
6x25 on 20" rest
- Odds: Focus on head position, looking down at the bottom of the pool.
- Evens: RPE 7
3x50 on 20" rest
- Desc #1-3 (aka get faster with each 50)
(700 main set/1500 total)
Warm down:
4x25 Easy - focus on "good form".
- Total: 1600.
Swim #2:
- A workout:
3x300 on 20" rest
#1: Choice
#2: Kick/Swim x50's - w/fins
#3: Drill/Swim x50's - w/fins
(900 warm up)
Main Set:
400 pull on 40" rest - RPE 4-5
8x50 on 20" rest - no gear
- Odds: Breath every 3rd stroke
- Evens: RPE 7
400 pull on 40" rest - Negative Split
- Neg Split = 2nd 200 should be faster than the 1st 200.
(1200 main set/2100 total)
Warm down:
200 easy
- 2300 total.
- B workout:
Warm up: All on 20-30" rest
3x50 easy
6x25 focus on head position
2x50 easy
6x25 Shark Fin drill w/fins
1x50 easy
(700 warm up)
Main Set: Do this 3x through:
3x50 on 30" - Desc 1-3
6x25 on 20"
- Odds: Easy RPE 4
- Evens: Focus on your form (rotating between head position and elbow bend)
(300 per round/900 main set/1600 total)
- Use the last set of 25's as a warm down of sorts, so you're done at 1600 yards.
Swim #3:
- A workout:
Warm up: 20-30" rest on all
400 choice
300 w/fins as kick/swim x50's
200 w/fins as drill/swim x25's
100 easy swim
( 1000 warm up)
Main Set:
3x500 on 1' rest
- #1: Pull, every 5th 25 is Fast (breaks down as 4x-100 cruise/25 fast)
- #2: Pull, Negative Split
- #3: No gear, every 4th 25 is fast (5x-75 cruise/25 fast)
Cruise = RPE 4-5
Fast = RPE 8ish
(1500 main set)
Warm down
100 easy
- 2600 total
- B workout:
Warm up: All on 20-30" rest
3x50 easy
6x25 focus on head position
2x50 easy
6x25 Shark Fin drill w/fins
1x50 easy
(700 warm up)
Main Set: 30" rest on the 100's, 15" rest on the 25's
2x100 Pull - RPE 4
4x25 Easy
2x100 pull RPE 5-6
4x25 easy
(600 main set/1300 total)
Warm down
4x25 easy
- 1400 total
Bike Workouts:
Bike #1:Aerobic Base/Recovery ride
- Total time: 45'
- Mostly RPE 4, however on the 10'/20'/30'/40' marks do 30" of high cadence spinning (go into an easier gear and spin the legs quickly. No bouncing, if you're bouncing in the seat then the gear is too easy).
Bike #2:Burst work
Warm up: 15' easy - RPE 4
Main Set x4:
- 20" @RPE 10!!
- 4:40 easy - RPE 4
Warm down
- 10' staying at RPE 4-5
Bike #3:Long Ride
- Total Time: 60-75'
- Riding @ RPE 4-5, it's all about that base!
Run Workouts:
Run #1: Run/Drills/Run
A workout:
Warm up: 10' easy running, RPE 4
Drills: 2x15" each
- A-skips: 2nd drill in the video
- Karaokee: 1st drill in the video
https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
Main Set: x4
4' run RPE 4-5
1' walk
(20' main set/32' total)
Warm down:
2' run, 1' walk - easy efforts here.
B workout:
Warm up: 5' easy running, RPE 4
Main Set x4
2' run RPE 4-5
1' walk
(12' main/19ish total)
Warm down: 1' walk
- 20' total
Run #2: Run/Walk/Repeat
A workout:
- 50' total of 3' run/2' walk - RPE of 4-5 on the run. Building up the distance a bit.
B workout:
- 25' total of 2' run/1' walk - RPE of 4-5 on the run
You can walk for 5' or so to warm up a bit if you'd like to before jumping into the workout, otherwise just get to it!
Strength Workouts:
This will be the same on both days. Same circuit format as before and don't forget to follow up with stretches!
3x through:
- Body Weight squats x12
- Push ups x8 (knees down if needed)
- Lat pull down x8 or 1-arm row x8/arm
*If you don't have a gym for Lat pull down, then put a bunch of heavy stuff in a backpack and do 1-arm rows at home.
- Leg Lifts x10 - all the way down (but don't touch the ground between reps)
- Hollow Hold for 25"
- Hollow Arch for 25"
- Rest 1-2' between rounds.
Videos:
Body Weight Squat: http://www.youtube.com/watch?v=p3g4wAsu0R4
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E Lat Pulldown: https://www.youtube.com/watch?v=paIQfKZ4xC4
One arm row: https://www.youtube.com/watch?v=pYcpY20QaE8
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
Stretches:
-
Wall Angels: https://www.youtube.com/watch?v=JkbtN5EkBGA&list=PLQNRt0Ix5GD4fGmzSswkhLhrMBGBrlWYX&index=4
Sunday, May 15, 2016
CUW Week of 5/16 Training Plan
Alright gang, here's week 1 of summer training. First off, please ask questions if you have any! Also, refer to the CUW RPE Chart for exercising intensities. It'll take a while to get used to that so don't beat yourself up if you mess a few things up, just always err on the side of caution. I'd rather you go a tad easier than a tad too hard at this point in the game.
We'll ease into things this week, three swims, two bikes, runs, and strength sessions. We're just setting a foundation for us to build upon in the following weeks/months/years. If the workouts seem light, that's fine, it'll ramp up quickly once we get that foundation set.
Consistency will the pivotal factor in our training plans.
"Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water."
- When we are able to be in the moment, we no longer feel compelled to watch the clock. Whatever your work might be, bring all of yourself to it. When you are fully present, you may find that your labor is no longer a burden. Wood is chopped. Water is carried. Life happens. -
- Warm up: All on 30" rest:
3x300
#1: Choice swim (probably freestyle)
#2: Kick/Swim x50's w/fins
#3; Drill/Swim x50's w/fins - aka 50 drill, 50 swim, repeat.
*Drill should be Rick Flare/Diamond drill, where your thumbs and pointer fingers are touching and you keep them touching all the way to your waist. The goal is to keep your hands inside of your shoulders when pulling.
(900 warm up)
Main Set:
3x200 pull on 30" rest. Desc 1-3.
- Pull = paddles and/or buoy.
- Desc = #1 being the slowest and #3 being the fastest but keep the fastest @RPE 7-8 range.
8x75 on 20" rest
- Odds: First and Last 25 focus on keeping your hands under your body and not letting them swing outward before starting to pull.
- Evens: Build x25's
(1200 main set/2100 total)
Warm down
100 easy
- Total 2200 yards
B workout:
- Warm up: All on 20" rest (aka take 20" after each 50, if you're doing 50's, or each 25, if you're doing 25's)
2x50 just getting loose - aka fairly easy.
4x25 - focusing on head position - elongated spine/looking at the bottom of the pool, not ahead.
2x50 easy
4x25 Catch up drill (wear fins if you have them).
- Catch up Drill: https://www.youtube.com/watch?v=g7-xnvc3ap8
2x50 easy
(500 warm up)
Main Set:
4x50 on 30" rest - @RPE 4
10x25 on 20" rest
- Odds: Focus on head position
- Evens: @RPE 6
4x50 on 30" rest - @RPE 4
10x25 on 20" rest
- Odds: Focus on not letting that lead arm drop before your other hand comes back around (aka catch up drill)
- Evens: @PRE 6-7
(900 main set/1400 total)
Warm up:
4x25 EASY - focus on good form to end on a positive mental note.
- Total: 1500 yards
Bike Workouts: - If you would rather do a spin class, go for it, otherwise here are some bike rides! Workouts are the same for A and B groups.
Run Workouts:
Run Workout #1: Run, drills, run
A workout:
Warm up: 10' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set: x4
3' run @RPE 4-5
2' WALK @RPE 2ish
(20' main set/32' total)
Warm down:
3' walk, mellow but it keeps the blood flowing.
- 35' total
B workout:
Warm up: 5' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set x5
1' run @RPE 4-5
1' WALK @RPE 2ish
(10' main set/17ish total)
Warm down:
3' walk
- 20' total
Run Workout #2: Run, drills, run
A workout:
Warm up: 10' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set: x6
3' run @RPE 4-5
2' WALK @RPE 2ish
(30' main set/42' total)
Warm down:
3' walk, mellow but it keeps the blood flowing.
- 45' total
B workout:
Warm up: 5' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set x6
1' run @RPE 4-5
1' WALK @RPE 2ish
(12' main set/19ish total)
Warm down:
1' walk
- 20' total
Strength Workouts:
Strength workout: It'll be the same for both days
- 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.
3x through:
- Body Weight Squats x10
- Push ups x10 (do them normally if you can, if not then knees down)
- Flutter kicks x50 per leg
- Hollow hold for 20"
- Hollow arch for 20"
- 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
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
Finish up with Stretches:
Pick 2-4 of these to do after each workout, mix it up, chances are if you hate it then you need to do more of it.
** Toe Yoga and Animal Series are highly suggested**
- 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
We'll ease into things this week, three swims, two bikes, runs, and strength sessions. We're just setting a foundation for us to build upon in the following weeks/months/years. If the workouts seem light, that's fine, it'll ramp up quickly once we get that foundation set.
Consistency will the pivotal factor in our training plans.
"Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water."
Below is a list of when to do what workouts. You can move things around if needed but overall and over time you'll see a flow to the week. If you wanted to add any workouts, make it a swim or a bike, non impact exercises.
Monday: Swim #1
Tuesday: Bike #1
Wednesday: Run #1 followed by strength
Thursday: Swim #2 and Bike #2 (do one in the AM and one in the PM)
Friday: Run #2 followed by strength
Saturday: Bike #3
Sunday: Off - or make up a swim/run if you missed it earlier in the week.
Swim Workouts:
Swim #1: Note everything will have an A or B workouts.
A workout:
- Warm up: All on 30" rest:
3x300
#1: Choice swim (probably freestyle)
#2: Kick/Swim x50's w/fins
#3; Drill/Swim x50's w/fins - aka 50 drill, 50 swim, repeat.
*Drill should be catch up and focusing on keeping that lead hand out in front until the recovery hand comes around and touches it.
(900 warm up)
Main Set: All on 20" rest
100 Breathing every 5th stroke
200 @RPE 5
300 @RPE 4
400 Negative Split (200 @RPE 4, 200 @RPE 5-6)
300 Every 3rd 25 @RPE 6
200 Build (each 50 is slightly faster than the one prior)
100 breathing every 5th stroke (go easier in the effort so you're not gasping for breath)
(1600 main set/2500 total)
Warm down
100 easy
- Total workout 2600 yards
B workout:
- Warm up: All on 20" rest (aka take 20" after each 50, if you're doing 50's, or each 25, if you're doing 25's)
2x50 just getting loose - aka fairly easy.
4x25 - focusing on head position - elongated spine/looking at the bottom of the pool, not ahead.
2x50 easy
4x25 Shark fin drill (wear fins if you have them).
- 2nd and 3rd drill on this video: https://www.youtube.com/watch?v=j97Hjtal7Vc
2x50 easy
(500 warm up)
Main Set:
2x75 on 30" rest - @RPE 4
8x25 on 20" rest
- Odds: Focus on head position
- Evens: @RPE 6
3x50 on 30" rest - @RPE 4
8x25 on 20" rest
- Odds: Focus on high elbow and relaxed hands (what you should be working on with the shark fin drill).
- Evens: @PRE 6-7
(700 main set/1200 total)
Warm up:
4x25 EASY - focus on good form to end on a positive mental note.
- Total: 1300 yards
Swim #2:
A workout:
- Warm up: All on 30" rest:
3x300
#1: Choice swim (probably freestyle)
#2: Kick/Swim x50's w/fins
#3; Drill/Swim x50's w/fins - aka 50 drill, 50 swim, repeat.
*Drill should be Rick Flare/Diamond drill, where your thumbs and pointer fingers are touching and you keep them touching all the way to your waist. The goal is to keep your hands inside of your shoulders when pulling.
(900 warm up)
Main Set:
3x200 pull on 30" rest. Desc 1-3.
- Pull = paddles and/or buoy.
- Desc = #1 being the slowest and #3 being the fastest but keep the fastest @RPE 7-8 range.
8x75 on 20" rest
- Odds: First and Last 25 focus on keeping your hands under your body and not letting them swing outward before starting to pull.
- Evens: Build x25's
(1200 main set/2100 total)
Warm down
100 easy
- Total 2200 yards
B workout:
- Warm up: All on 20" rest (aka take 20" after each 50, if you're doing 50's, or each 25, if you're doing 25's)
2x50 just getting loose - aka fairly easy.
4x25 - focusing on head position - elongated spine/looking at the bottom of the pool, not ahead.
2x50 easy
4x25 Catch up drill (wear fins if you have them).
- Catch up Drill: https://www.youtube.com/watch?v=g7-xnvc3ap8
2x50 easy
(500 warm up)
Main Set:
4x50 on 30" rest - @RPE 4
10x25 on 20" rest
- Odds: Focus on head position
- Evens: @RPE 6
4x50 on 30" rest - @RPE 4
10x25 on 20" rest
- Odds: Focus on not letting that lead arm drop before your other hand comes back around (aka catch up drill)
- Evens: @PRE 6-7
(900 main set/1400 total)
Warm up:
4x25 EASY - focus on good form to end on a positive mental note.
- Total: 1500 yards
Bike Workouts: - If you would rather do a spin class, go for it, otherwise here are some bike rides! Workouts are the same for A and B groups.
Bike Workout #1:
- Ride you bike, nothing fancy, just getting used to riding again after being at school without a bike.
*Total time: 45 minutes @RPE 4-5
Bike Workout #2: Burst work
Warm up: 15' just getting into things, @RPE4
Main Set: x4
- 15" (that's seconds) @RPE 10!!!
- 4:45 @RPE 4 - aka go easy after you go 15 seconds ridiculously hard.
( 20' main set/35' total)
Warm down: 10' staying at RPE 4
Bike Workout #3: Aerobic Long Ride
Total Time: 60-75'
- Ride @ RPE 4 - just building that base
Run Workout #1: Run, drills, run
A workout:
Warm up: 10' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set: x4
3' run @RPE 4-5
2' WALK @RPE 2ish
(20' main set/32' total)
Warm down:
3' walk, mellow but it keeps the blood flowing.
- 35' total
B workout:
Warm up: 5' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set x5
1' run @RPE 4-5
1' WALK @RPE 2ish
(10' main set/17ish total)
Warm down:
3' walk
- 20' total
Run Workout #2: Run, drills, run
A workout:
Warm up: 10' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set: x6
3' run @RPE 4-5
2' WALK @RPE 2ish
(30' main set/42' total)
Warm down:
3' walk, mellow but it keeps the blood flowing.
- 45' total
B workout:
Warm up: 5' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set x6
1' run @RPE 4-5
1' WALK @RPE 2ish
(12' main set/19ish total)
Warm down:
1' walk
- 20' total
Strength Workouts:
Strength workout: It'll be the same for both days
- 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.
3x through:
- Body Weight Squats x10
- Push ups x10 (do them normally if you can, if not then knees down)
- Flutter kicks x50 per leg
- Hollow hold for 20"
- Hollow arch for 20"
- 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
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
Finish up with Stretches:
Pick 2-4 of these to do after each workout, mix it up, chances are if you hate it then you need to do more of it.
** Toe Yoga and Animal Series are highly suggested**
- 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
Subscribe to:
Posts (Atom)