The Chronicles of Shanks: November 2016

Monday, November 28, 2016

Collegiate Plan: Week of 11/18/16

Here we go, back at it!

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: Off
Tuesday: Swim #1

Wednesday: Run #1

Thursday: Bike #1

Friday: Swim #2

Saturday: Bike #2

Sunday: Run #2

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

400 Pull on 30” rest – Negative split

300 pull on 20” rest – 50 cruise, 25 fast

3x200 swim

- Descending #1-3 on 15” rest

4x100

- 50 breath every 5^th stroke, 50 breath every 3^rd stroke.

(1700 main set/2400 total)

Warm down:

200 easy

- Total: 2600

- B workout

- Main Set adjustments:

- 3x200’s become 3x100’s. 4x100’s become 4x50’s.

- 2100 total workout.

Swim #2:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

600 Pull on 30” rest – RPE 4

6x50 on 10” rest

- Odds: Fast

- Evens: Easy

400 swim on 30” rest – RPE 4

6x50 on 10” rest

- Odds: Breath every 5^th stroke

- Evens: Breath every 3^rd stroke

8x25 on 30” rest

- ALL FAST

(1800 main set/2500 total)

Warm down:

200 easy

- Total: 2700

- B workout

- Main Set adjustments:

- 500 pull to start, 300 swim is 2^nd.

- 6x50’s become 4x50’s.

- 2300 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: Ride at Zuzu pedals

- Both Groups: 60’ ride

- Group workout at Zuzu.

- Bring CUW ride kit (aka Mandex), bike shoes, bike trainer, and anything riding wise. Bring a small towel for sweat.

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:

Monday, November 21, 2016

Collegiate Plan: Week of 11/21/16

Here we go, back at it!

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

Wednesday: Bike #1

Thursday: Run #2

Friday: Bike #2

Saturday: Do something active, but no structure. Running is probably easiest when home.

Sunday: OFF DAY

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

20x50 on 10” rest

- #1-10: Pull, Desc 1-5, 6-10.

- #11-20: No gear

o Odds: Breath every 5^th stroke

o Evens: Normal swimming/Choice

20x25’s on 25/30/35”

- #1: ALL OUT

- #2-4: Easy

(1500 main set/2200 total)

Warm down:

200 easy

- Total: 2400

- B workout

- Same set, if short on time then cut the 25’s to just 12.

Bike Workout:

Bike #1: Just riding

- Both Groups:

- 40’ ride, RPE 4. Main focus is continuous spinning of the legs at the cadence we’d ride with at P3. Aka high 80’s to low 90’s RPM’s. You can count pedal strokes for 15” if you need to know where your cadence is at.

Bike #2: 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.

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

- B workout: 35’ 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:

Sunday, November 13, 2016

Collegiate Plan: Week of November 14, 2016

I hope everyone enjoyed a week off from training, or at least with zero structure, but now it’s time to get back to work. Mainly focusing on getting in AT LEAST two workouts per sport per week, which isn’t much at all. If you want to continue to grow/maintain then I suggest carving out time for a 3^rd workout per sport a week.

Week Layout: move around if/as needed, just get it done.
Monday: Swim #1 and Strength w/Rustin
Tuesday: Bike #1

Wednesday: Run #1

Thursday: Swim #2

Friday: Bike #2

Saturday: Run #2

Sunday: OFF DAY

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

4x200 on 20” rest

- #1/2: Pull @ RPE 4

- #3/4: No gear @ RPE 5

8x50 on 15” rest

- Odds: Easy

- Evens: RPE 6

(1200 main set/1900 total)

Warm down:

200 easy

- Total: 2100

- B workout

- Do the same but only do 3x200’s in the main set.

Swim #2:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

3x300 on 20” rest – Desc 1-3 start at RPE 4 and finish at RPE 6

8x75 on 15” rest

- Odds: Breath every 5^th stroke

- Evens: Breath every 3^rd stroke

(1500 main set/2200 total)

Warm down:

200 easy

- Total: 2400

- B workout

- Same set up but main set is 3x200 and 8x50’s

Bike Workout:

Bike #1: Just riding

- Both Groups:

- 30’ ride, RPE 4. Main focus is continuous spinning of the legs at the cadence we’d ride with at P3. Aka high 80’s to low 90’s RPM’s. You can count pedal strokes for 15” if you need to know where your cadence is at.

Bike #2: 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.

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

- B workout: 35’ 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:

- MONDAY: Meet up with Rustin in the weight room at 3:30pm. He’ll give you a program to do after y’all meet up.

Stretches: