The Chronicles of Shanks: 2017

Friday, June 9, 2017

WFB Masters 05.26.17 - Ladder then relays

Warm up:
10' solo
12x25 on 40" as kick/drill/swim x25 with fins
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800 WU)

Main set: 2 rounds
25 on 30"
50 on 55"
75 on 1:15
100 on 1:40
- then back down the ladder: 100, 75, 50, 25
100 kick on 1' rest
(1200 main/2000 total)

After this we did relays after mixing up all the lanes. Good times had by all.

WFB Masters 05.25.17 - Medley and free options

Warm up:
10' solo
12x25 on 40" as kick/drill/swim x25 with fins
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800 WU)

Medley main set:
2x(4x25 IM on 30", 100 pull or ez swim on 2:00)
4x50 IM order x25 on 1:00
200 pull on 30"
300 IM-cycle aka 3x100 non-stop - then 1min rest
400 pull on 30"
3x100 IM on 140/150/200
(1800 main/2600 total)

Medley main set:
2x(4x25 strong on 30", 100 ez swim on 2:00)
4x50 Desc #1-4 1:00
200 pull on 30"
300 Build x100 on 30"
400 pull on 30"
3x100 Strong on 140/150/200
(1800 main/2600 total)

Warm down
100 swim
100 kick
100 swim
- Total: 2900

WFB Masters 05.24.17 - 25/50/75/100's

Warm up:
10' solo
12x25 on 40" as kick/drill/swim x25 with fins
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800 WU)

Main Set: 3 rounds - Rd. 1: Pull, Rd. 2-3: no gear
4x25 on 30" at 85%
4x50 on 1:00
- Breath every 7th stroke, 5th, 5th, 3rd by 50.
4x75 on 115/120/130
- Build and Desc
100 cruise
(700 round/2100 set/2900 total)

Add on set:
Triathletes:
- 3x400 on 30"
-- 100 strong/250 steady/50 strong
Swimmers:
- 4x125 on 20"
-- 100 cruise swim/25 fast kick w/board
- 3x200 on 30"
-- 75 build/25 fast back or breast
(1200 or 1100 set/4000ish total)

Warm down
100 swim
100 kick
100 swim
- Total: 4300 or 3200

WFB Masters 05.23.17 - Medley and Free options

Warm up:
10' solo
12x25 on 40" as kick/drill/swim x25 with fins
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800 WU)

Main Set: Medley - 3 rounds ASCENDING - start strong (85%) and ease up as you go (finish at 70%)
50 fly/back
50 back/breast
50 breast/free
50 free/fly
- 1:00 interval for #1-3, 1:30 interval for #4 giving you a bit more rest
2x100 IM on 140/150/200
300 Pull mellow
(2100 set/2900 total)

Main Set: Free - 3 rounds ASCENDING - start strong (85%) and ease up as you go (finish at 70%)
4x50 on 100
- #1-3: Round 1: 90% for all 3. Round 2: 80%, Round 3: 70%
- add 30" rest on #4
2x100 140/150/200
200 Pull mellow
(1800 set/2600 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 2900 or 3200

WFB Masters 05.22.17 - Things that equal 500

Warm up:
10' solo
12x25 on 40" as kick/drill/swim x25 with fins
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800 WU)

Main Set:
500 pull on 30" rest
- 100 cruise/25 push
2x250 on 20"
- Negative split
4x125 on 145/200/210+
- Let the interval do the work, swim steady 70-80% on what should be 10-15" rest
10x50 on 1min
- #1: Easy/Fast
- #2: Fast/EZ
- #3: EZ
- #4&5: Fast
(2000 main set/2800 total)

Add on set:
400 pull on 30"
- Build x100's
4x100 on 20"
- 25 kick/50 swim/25 kick
2x200 on 20"
- 50 drill/50 swim
(1200 add on/4000 total)

Warm down
100 swim
100 kick
100 swim
- Total: 3100 or 4300

Monday, May 22, 2017

Collegiate Plan: 05.22.17

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: Swim #1

Tuesday: Bike #1 + Run #1 + Strength

Wednesday: Swim #2

Thursday: Bike #2

Friday: Run #2 + Swim

Saturday: Bike #3

Sunday: Run #3

Swim Workouts:

Swim #1:

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 on 30” rest

- 100 cruise/25 push

2x250 on 20” rest

- Negative Split

4x125 on 10” rest

- Swimming at 75% effort, working aerobic systems to where #3/4 should feel a bit taxing on such limited rest.

10x50 on 1:00 interval

- #1: 25 easy/25 fast

- #2: 25 fast/25 easy

- #3: All easy

- #4-5: All fast

(2000 set/2900 total)

Warm down:

100 easy swim

100 kick

100 easy swim

- Total: 3200 yards

Swim #2:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:

300 pull on 30" rest

2x150 on 20" rest

- 50 swim/kick/swim with no fins

4x75 on 120/130

- Breath every 7th, 5th, 3rd stroke by 25.

- OR: Odds: Breath 5-3-5, Evens: breath 3-5-3

6x50 kick with fins on 100

- Desc: 2-2-2

4x75 on 120/130

- Build and Desc

2x150 on 20"

- 50 free/25 stroke

300 Pull - Negative Split

(2100 main set/2900 total)

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Total 3200 yards

Swim #3:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:

4x250 broken up
- 150 build on 10" rest
- 50 fast on 5" rest
- 50 easy on 30" rest
6x50 on 100/105
- #1-3: Fin on your right foot only
- #4-6: Fin on your left foot only
- Goal here is to get the foot without the fin to closely match the foot with the fin in kicking style.
5x100 on 10" rest
- GET AFTER IT!! aka hardest possible effort that you can maintain.

(1800 main set/2700 total)

Warm down:
200 easy
- Total: 2900

Bike Workout:

Bike #1: Base Building

- 45’ ride

- Ride for 30’ @RPE 4-5

- Last 15’ pick it up to RPE 5-6 to get the HR up a bit before you get to running off the bike.

Bike #2: Race effort intervals

- 45’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x5

o 2’ @RPE 8-9

o 4’ @RPE 4

o 30’ main set/45’ total

Bike #3: Longer ride

- 75’ ride @RPE 4-5, steady pressure on the pedals for this ride. We’ll bump up the time frame as it gets nicer outside.

Run Workouts:

Run #1: Brick run: Within 5’ of getting of the bike, begin this run workout.

- 15’ total run broken down as such:

o 5’ to “find your legs”

o 5’ @ RPE 5-7

o 5’ EASY to warm down

Run #2: Base Run - These are great foundation runs, though they seem like nothing special, it builds the foundation for harder and longer runs down the road.

- A workout: 45min @RPE 4-6

- B workout: 40min @RPE 4-6

- C workout: 30min @RPE 4-6

Run #3: Long run w/Pick ups

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

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

- C workout: 35+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

Strength Workouts:

4 rounds, circuit format. Take 30" between rounds and try to finish as fast as possible:
- 10 burpees
- 10 TRX rows or pull ups, or lat pull down
- 1min Plank (you can rotate between 1min standard plank and Side plank – doing 30” on each side for the round)
- 10 push-ups (knees down as needed, but ideally do as many normal push-ups as you can before putting your knees down)
- 50 flutter kicks (counting one leg, so 100 kicks if counting both legs)
- 10 body weight squats

Stretches:

Friday, May 19, 2017

WFB Masters 05.19.17: Get after it!

Warm up:

10' solo

12x25 w/fins on 40" - kick/drill/swim x25's

Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

(800ish warm up)

Main Set:

(1800 main set/2600 total)

Warm down;
200 easy
- Total: 2800

WFB Masters 05.18.19: Medley and free options

Warm up:

10' solo

12x25 w/fins on 40" - kick/drill/swim x25's

Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

(800ish warm up)

Main Set: Medley option

4x125 on 200/210/220

- 50 stroke FAST - 10" rest

- 75 easy free

Pulling: 200 - 175 - 150 - 125 - 100 - 75 - 50 - 25 (900 total pulling)

- 10" rest between swims

- Desc - as the distance gets shorter, you get faster.

4x125

- Same deal as above but swimming faster on the 50's

(1900 main set/2700 total)

Main Set: Freestyle option

4x125

- 50 stroke FAST - 10" rest

- 75 easy free on 10" rest

Pulling: 200 - 175 - 150 - 125 - 100 - 75 - 50 - 25 (900 total pulling)

- 10" rest between swims

- Desc - as the distance gets shorter, you get faster.

4x125

- Same deal as above but swimming faster on the 50's

(1900 main set/2700 total)

Add on for those hanging around:

Everyone:

- 2x150 w/fins: kick/drill/swim x50

- 3x200 as 25 drill/75 swim. Then do D+K's set

D+K:

- 3 rounds

-- 4x25 FAST with open water swim starts

-- 200 cruise

H+C:

- 12x50 on 15" rest

-- #1-2: Breath on weak side/#3: normal side

Warm down

200 mixer

- Total: 2900 - not including the add on stuff for individuals.

WFB Masters: 05.17.17 Things that equal 300

Warm up:

10' solo

12x25 w/fins on 40" - kick/drill/swim x25's

Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

(800ish warm up)

Main Set:

300 pull on 30" rest

2x150 on 20" rest

- 50 swim/kick/swim with no fins

4x75 on 120/130

- Breath every 7th, 5th, 3rd stroke by 25.

- OR: Odds: Breath 5-3-5, Evens: breath 3-5-3

6x50 kick with fins on 100

- Desc: 2-2-2

4x75 on 120/130

- Build and Desc

2x150 on 20"

- 50 free/25 stroke

300 Pull - Negative Split

(2100 main set/2900 total)

Warm down

200 mixer

- Total: 3100

WFB Masters 05.16.17: Medley day with free option

Warm up:

10' solo

12x25 w/fins on 40" - kick/drill/swim x25's

Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

(800ish warm up)

Main Set: 3 rounds - Medley option

2x100 as 25 stroke/25 free on 130/145/200

200 Pull on 30" rest

- Breath every 3rd stroke

2x100 IM on 140/150/200

- Desc #1-2 and by round

(600 round/1800 main set/2600 total)

Main Set: 3 rounds Freestyle option

2x100 on 20" rest

- 50 breathing to your weak (non-dominant) side

- 50 normal free

200 Pull on 20" rest

- Breath every 3rd stroke

2x100 IM on 140/150/200

- Desc by round.

- Rd #1: 80

- Rd #2: 85%

- Rd #3: 90%

(600 round/1800 main set/2600 total)

Add on set for those staying later:

4x150 on 30"

- kick/drill/swim x50

- Fins optional

3x300 on 30"

- Odd: Pull and 50 cruise/25 push

- Even: No gear and 50 cruise/25 stroke

(1500 set/4100 total)

Warm down

200 mixer

- Total: 2800 or 4300

WFB Masters: 05.15.17 Distance day - Things that equal 600

Warm up:

10' solo

12x25 w/fins on 40" - kick/drill/swim x25's

Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

(800ish warm up)

Main Set: Goal here is maximal swimming with little rest. So pick an interval that will give you 10-15" rest on everything except the 600.

600 pull on 30" rest

- 100 cruise/50 push

8x75 on 115/120/130

- Odds: Breath every 5th stroke

- Evens: Breath every 3rd stroke

4x150 on 220/240/300+

- Desc #1-4

12x50 on 50/55/100

- #1-3: Strong

- #4: Easy

(2400 main set/3200 total)

Add on set for those staying later:

3x200 Pull on 20" rest

- Desc #1-3

6x100 on 10" rest

- Steady 75%

(1200 set/4400 total)

Warm down

200 mixer

- Total: 3400 or 4600

Wednesday, May 10, 2017

WFB Masters 05.12.17: Sprint work

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's.
- Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Pulling Set #1: All on 15" rest
200 at 60%
150 at 70%
100 at 80%
50 at 90%
- just trying to rev the engines here for the next set
(500 set/1300 total)

Main Set: 2 rounds
2x100 Negative Split on 20" rest
50 FAST on 1:00/1:05/1:10
100 Negative Split on 20" rest
3x50 FAST on 1:00/1:05/1:10
100 easy
5x50 FAST on 1:00/1:05/1:10
(850 round/1700 set/3000 total)
**If you need a little less yardage then do 1x50, 2x50, 3x50 instead of 1x50, 3x50, 5x50. That cuts out 300 yards and puts you at 2700 total**

Add on set for those going till 6:30am:
8x75 on 20" rest
- #1-2: 25 cruise, 25 push, 25 cruise
- #3-4: 25 swim, 25 kick, 25 swim (with fins if you'd like)
300 swim - no gear
- Focus here is on your form, high elbows on your recovery with your hand staying below your elbow, leaving the lead hand out until you're at that 3/4 catch up mark and your face is back in the water, and within the pull having your elbow bend out towards the side of the pull as your first motion of forward propulsion.
(900 set/3900 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4200 or 3300 or 3000

WFB Masters 05.10.17: Pace work

Pace work today, the pace varies and I explain it on swimmer terms, triathlete terms, % effort, and general terms haha so pick what works for you.

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's.
- Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set:
4x75 on 120/130
- Desc #1-4
200 Pace on 30" rest
- Pace = 800 pace, Sprint tri race pace, 85-90%, aka hard.
4x100 on 130/140/145
- Desc #1-4
- 50 of this must be breathing to your weak side
300 pace on 30"
- same as 200
4x150 Pull on 20" rest
- Chill effort - 60%
400 Pace on 30" rest
- Pace = Mile pace, Olympic Triathlon race pace, 80-85%, aka a small notch down from what we were doing.
**This is where most people ended the set - 2200 set/3000 total. Rest of set is below**
200 easy
4x100 pace on 130/145
- same pace as the 400
200 easy
16x25 on 40" interval
- Odds: Easy
- Evens: 20 yards hard, 5 yards easy
(3400 set/4200 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4500 or 3300

WFB Masters 05.09.17: Medley day

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's.
- Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set: 3 rounds
3x50 on 100
- #1: Fly/Back
- #2: Back/Breast
- #3: Breast/Free
- Strong effort and focus on quick turns
50 easy
2x100 IM on 140/150/200
2x150 w/fins on 20" rest
- 50 swim/50 kick/50 swim
(700 round/2100 set/2900 total)

Don't recall what I had them do for the 6-6:30 group.

Warm down:
100 swim
100 kick
100 swim
- Total: 3200

WFB Masters 05.08.17: Distance Day

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's.
- Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set:
600 pull on 30" rest
- Breathing every 3rd and 5th stroke by 50's.
6x50 on 15" rest
- #1-2: Build
- #3: Easy
400 pull on 30" rest
- 75 cruise/25 push
4x100 on 15"
- Desc #1-4
200 pull on 30" rest
- 80% effort
8x25 on 10" rest
- #1-3: Strong
- #4: Easy
(2100 set/2900 total)

Add on set:
8x75 on 120/130
- w/fins and paddles
- 50 strong/25 easy
8x25 on 15" rest
- #1-2: Fast w/paddles
- #3-4: Easy w/no gear
(800 set/3700 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4000 or 3200

Friday, May 5, 2017

WFB Masters 05.05.17: 5x100 best effort on 5:00

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25.
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set:
5x100 on 5:00 - yes, a 5 minute interval
- I'm looking for all out, as hard as you can go, best efforts here. With the extra rest, don't just sit back and have a cup of tea, I expect active recovery. Swim an easy 50 or 100, float around a bit, just make sure you're back to the wall with 30" to go so you can prep for the next one.
(500+ set/1300+ total)

Set after 5x100's:
8x75 on 20" rest
- Odd: 50 free/25 breast stroke
- Even: 50 free/25 double arm backstroke
The focus on this set is stretching out the shoulders, pecs, hips and such, so don't rush the 25's of breast/back. Active recovery here.
(600 set/1900+ total)

Add on for group that stays:
400 pull at 60%
300 as 50 free/25 back or breast
200 w/fins as 50 swim/50 kick
100 kick w/fins
(1000 set/2900+ total)

Warm down
100 swim
100 kick
100 swim
- Total: 1900+ or 2900+ This will vary based on how much you swam between the 100's.

WFB Masters 05.04.15: 2x300/3x200/6x100 Medley and Free options

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25.
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set: Medley option
2x300 on 30" rest
- 25 stroke/50 free
3x200 on 20"
- 25 stroke/25 free
- Desc #1-3
6x100 on 20"
- #1: Fly/Back
- #2: Back/Breast
- #3: Breast/Free
- You can either do 1, 1, 2, 2, 3, 3 or #1-3 twice through. Depending if you want to get the fly out of the way or spread it out.
(1800 main/2600 total)

Main Set: Free option
2x300 on 30" rest
- Pull and every 3rd 25 is push
3x200 on 20"
- Build x50's
- Do at least one 50 of that 200 breathing to your weak side, probably easiest to make it the first 50.
6x100 on 20"
- Desc 2-2-2 from 70-90%
(1800 main/2600 total)

Warm down:
100 swim
100 kick
100 swim
- Total 2900

WFB Masters 05.03.17: vertical kicking and stuff

I'm getting this up a few days late, so I only have the main set and can't recall what I did after that. My apologies.

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim by 25.
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set:
4x200 Pull
- #1: 60%/70% by 100s
- #2: 70/80%
- #3: 70/90%
- #4: 70/100%
6x50 starting in the middle of the pool (only place deep enough for vertical kicking)
- 75-80% swim effort
- 15" vertical kicking between 50's - no rest otherwise
4x100
- 50 breathing to weak side/50 normal
6x50 - same deal of vertical kicking and starting in the middle of the pool
(1800 main/2600 total)

Warm down:
100 swim
100 kick
100 swim
- 2900 total

Tuesday, May 2, 2017

WFB Masters 05.02.17: IM day with free option 100-75-50-25-200

Fun little mixer here for the IM set. Wrote it up the night before so I didn't forget it!

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's
- drill: Either IM order or choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set: IM Option - do most everything on 20" rest with additional rest between rounds
100 IM
75 fly/back/breast
50 fly/back
25 fly
200 pull
100 IM
75 fly/back/breast
50 back/breast
25 back
200 pull
100 IM
75 fly/back/breast
50 back/breast
25 breast
200 pull
100 IM
75 fly/back/breast
50 breast/free
25 free
200 pull
(1800 main/2600 total)

Main Set: Freestyle option
- 4 rounds of this set - Everything on 20" rest, 1' rest between rounds
100 high elbow/low hand focus
75 build
50 breath every 5th stroke
25 FAST on
200 pull - cruise
(1800 main/2600 total)

Add on set 1:
- 4 rounds with fins -
25 fast swim on 10" rest
25 fast kick on 10" rest
50 easy on 30" rest
- Odd rounds: Fly for the Fast stuff
- Even rounds: Free for the fast stuff
(400 set/3000 total)

Add on set 2:
2x300 bookends on 30"
- 50 strong, 200 cruise, 50 strong
2x200 bookends on 30"
- 50 strong, 100 cruise, 50 strong
(1000 set/4000 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 2900 to 4300

Monday, May 1, 2017

WFB Masters 05.01.17: Distance Sandwich

This is a classic go to for distance, at least for me. The Distance Sandwich. Starting and ending with a 600 pull with a smattering of other things in the middle.

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25
- Drill: Thumb drag from hip to arm pit: https://www.youtube.com/watch?v=j97Hjtal7Vc&index=12&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set:
600 pull on 30" rest
- 50 cruise/25 push x8
6x50 on 100/105
- Odd: Breath every 5th stroke
- Even: Breath every 3rd stroke
6x25 on 30/35
- #1: Fast
- #2-3: Cruise
6x75 on 115/120
- Odd: Build
- Even: 50 breathing to your "weak" side - aka the side you don't normally breath to.
600 pull
- negative split
(2100 set/2900 total)

Add on set:
3x(50 easy swim, 2x25 fast kick w/board and no fins)
400 - every 4th 25 push on 30" rest
300 - every 3rd 25 push on 30" rest
200 - every other 25 push on 30" rest
100 all push
- push = 80-85%
(1300 set/4200 total)

Warm down
100 easy swim
100 kick
100 swim
- Total: 3200 or 4500

Saturday, April 29, 2017

Collegiate Plan: 05.01.17

Here's the plan for Exam Week, fairly laid back, cutting back on total workouts and overall time. If anything, just do something to get the body moving, break up studying, and blow off some steam!

Week Layout:
Monday: Run #1+ Strength

Tuesday: Bike #1

Wednesday: Swim #1

Thursday: Run #2 + Strength

Friday: Choice

Saturday: Choice

Sunday: OFF

Swim Workouts:

Swim #1:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:
6x25 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x50 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x75 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x100 at 85% on 10" rest
(2100 set/3000 total)

Warm down:

100 easy swim

100 kick

100 easy swim

Bike Workout:

Bike #1: Race effort intervals

- Both Groups: 35’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x4

o 2’ @RPE 8-9

o 3’ @RPE 4

o 20’ main set/35’ total

Run Workouts:

Run #1: Base Run

- These are great foundation runs, though they seem like nothing special, it builds the foundation for harder and longer runs down the road.

- All workout: 30min @RPE 4-5

Run #2: Same as #1

Strength Workouts:

5 rounds, circuit format. Take 30-60" between rounds:
- 7 burpees
- 7 TRX rows or pull ups, or lat pull down
- 40" Plank
- 7 push ups
- 50 flutter kicks (counting one leg, so 100 kicks if counting both legs)
- 7 body weight squats

Stretches:

WFB Masters 04.27.17: The 6 Pack

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's
- Drill of choice from this list: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set: Option #1 - 2400 Yards with intervals
6x25 at 85% on 25-30" interval
100 easy swim
200 pull at 60%
6x50 at 85% on 50/55/100
100 easy swim
200 pull at 60%
6x75 at 85% on 110/115/120
100 easy swim
200 pull at 60%
6x100 at 85% on 125/130/140+
(2400 set/3200 total)

Main Set: Option #2 - 2100 yards on seconds rest
6x25 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x50 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x75 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x100 at 85% on 10" rest
(2100 set/2900 total)

Add on yards
2x500 on 30" rest
- 100 cruise, 25 push
- Focus on your form, keeping it together after a hard set, mainly try to focus on 1 thing to work on so you're also not overwhelmed.
(1000 set/4200 or 3900 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4500 or 4200 or 3500 or 3200.

WFB Masters 04.27.17 swim: Medley and Free options

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's
- Drill of choice from this list: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set: Medley option: 2 rounds
3x50 on 100/105/110
- Fl/Bk, Bk/Br, Br/Fr
150 free or pull on 30" rest
2x75 on 120/130/140
- Fl/Bk/Br for both
200 free or pull on 30" rest
2x100 IM on 140/150/200
250 free or pull on 30" rest
(2200 set/3000 total)

Main Set: Freestyle option: 2 rounds
3x50 on 15" rest
- Desc 1-3
150 pull on 30" rest
2x75 on 15" rest
- Build
200 pull on 30" rest
2x100 at 80-90% on 15" rest
250 pull on 30" rest
(2200 set/3000 total)

Add on set if you want more yardage:
3x300 on 30" rest
- 50 at 90%, 200 at 70%, 50 at 900%
(900 set/3900 total)

Warm down:
100 swim
100 kick
100 swim
- Total: 4200 or 3300

Wednesday, April 26, 2017

WFB Masters 04.26.17: 6x150, 12x75

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim by 25.
- Drill: Either 3/4 Catch Up or Pendulum swing from this link: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Kick set - w/fins and only kicking
- 4 rounds -
25 fast on 40" - mostly underwater (please no passing out, totally not worth it)
75 easy on 1:30
- after 4 rounds, swim a 100 easy -
(500 set/1300 total)

Main Set:
6x150 on 15" rest
- Paddles only
- 75% effort - if you can't catch your breath within that 15" then you're going too hard. #1-3 should be no issue, #4-6 is when you start to feel it.
12x75 on 120/130
- Odds: Build
- Evens: 25 Quality/50 easy
*Quality is a combo of speed and form - don't let your form go to crap because you're trying to swim fast or you're tired. Keep it together and "swim pretty"
(1800 set/3100 total)

If needed add on set:
6x150 w/fins on 20" rest
- 50 swim, 50 kick build, 50 swim
(900 set/4000 total)

Warm down:
100 swim
100 kick
100 swim
- 3400 or 4300 total

WFB Masters 04.25.17: IM day w/freestyle options 400/4x100

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25
- Drill: Pendulum swing - https://www.youtube.com/watch?v=FZPRzX2CBZc&index=18&t=1s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set: Medley option
6x50 on 1:00
- Odds: Free
- Evens: Stroke
400 Pull on 30" rest
4x100 IM on 145/200/210
- 70-80% effort, build into it if you will
400 Pull on 30" rest
4x100 IM same interval
- 80-90%, building into it if you'd like
(1900 main/2700 total)

Main Set: Freestyle option
6x50 on 1:00
- Odds: EZ
- Evens: Build
400 Pull on 30" rest
4x100 IM on 10" rest
- 70-80% effort, build into it if you will
400 Pull on 30" rest
4x100 on 10" rest
- 80-90%, building into it if you'd like
(1900 main/2700 total)

Add on set:
3x300 on 30" rest
- 50 at 90%, 200 at 70%, 50 at 90%
(900 set/3600 total)

Warm down
100 swim
100 kick
100 swim
- 3000 or 3900 total

Tuesday, April 25, 2017

WFB Masters 04.24.17: Pyramid style

Two options for the main set today, just based on how much you think you can get in during the hour swim.

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's
- Drill: https://www.youtube.com/watch?v=FZPRzX2CBZc&index=18&t=1s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set option #1: 2700 main set
300 on 20" rest
- Breath every 3rd stroke then 5th stroke by 50's
600 on 30"
- Pull and Negative Split
900 on 30"
- 100 cruise/50 push - do that 6x and it equals 900.
600 on 30"
- Pull and build by 200's
300 strong effort
(2700 set/3500 total)

Main Set option #2: 1800 yards
200 on 20" rest
- Breath every 3rd stroke then 5th stroke by 50's
400 on 30"
- Pull and Negative Split
600 on 30"
- 100 cruise/50 push - do that 4x and it equals 600.
400 on 30"
- Pull and build by 100's
200 strong effort
(1800 set/2600 total)

Warm down:
100 swim
100 kick
100 swim
= 2900 or 3800 total

Saturday, April 22, 2017

Collegiate Plan: 04.24.17

Bike and run work stayed the same this week, trying not to add too much additional stress as finals are approaching. I changed up the swims and added a few reps to the strength set.

Reminder that we have a meeting on Monday from 3:30-4pm, I will see you there!

Week Layout:
Monday: Swim #1

Tuesday: Run #1+ Strength

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2 + Strength

Saturday: Bike #2

Sunday: OFF

Swim Workouts:

Swim #1: Fun day with some sprinting mixed in!

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: Set up for group swim, so we all went on the same intervals.
6x75's to 100's - get in what you can on a 1:30 interval
- Pulling those
9x50 on 1:00 interval - no gear
- #1: Fast
- #2-3: Easy
6 rounds of the below w/fins on:
- 25 SPRINT on 40"
- 50 easy on 1:20
- If you have more than 1 person in your lane then gap by 10 seconds for cleaner water.
(1350 to 1650 main set)

- A’s: Do 100’s on the 1:30 interval set

- B’s: Do 75’s on the 1:30 interval set

2nd portion: Mental training - only have 6 stay for the 6-6:30 segment.
Swim either a 500 (B’s) or 750 (A’s)
- swim it as: 100 cruise, 25 push (80% roughly)
- Goal: Stay mentally engaged, counting your laps, but more importantly, not letting your form go to crap at the end of a tiring work/training week.

Warm down:

100 easy swim

100 kick

100 easy swim

Swim #2:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: Medley option - IM order for 4 rounds of the below
2x25 kick on 15" rest
2x50 on 15" rest
- 25 drill/25 stroke
2x100 on 20-30" rest
- Round 1: fly/free/fly/free
- Round 2: back/free/back/free
- Round 3: breast/free/breast/free
- Round 4: IM
150 pull on 30" rest - a little extra before starting the next round
(500 round/2000 main/2900 total)

Main Set: Freestyle option
2x25 kick on 15" rest
2x50 on 15" rest
- Breath every 5th stroke
2x100 on 20-30" rest
- Round 1: 60% effort
- Round 2: 70%
- Round 3: 80%
- Round 4: 90%
150 pull mellow on 30" rest - a little extra before starting the next round
(500 round/2000 main/2900 total)

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Total 3200 yards

B squad: Skip round #1 and do Rounds 2, 3, and 4. Making it a 2700 workout

Bike Workout:

Bike #1: Race effort intervals

- Both Groups: 45’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x6

o 1’ @RPE 8-9

o 4’ @RPE 4

o 30’ main set/45’ total

Bike #2: Longer ride

- Both Groups: 75’ ride

- 75’ @RPE 4-5, steady pressure on the pedals for this ride. We’ll bump up the time frame as it gets nicer outside.

Run Workouts:

Run #1: Base Run + once up the service hill

- These are great foundation runs, though they seem like nothing special, it builds the foundation for harder and longer runs down the road.

- A workout: 45min @RPE 4-5

- B workout: 40min @RPE 4-5

- C workout: 30min @RPE 4-5

Run #2: Pick ups

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

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

- C workout: 35+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

Strength Workouts:

Stretches:

Friday, April 21, 2017

WFB Masters 04.21.17: America is all about hot, nasty, speed.

Warm up:
10' solo
12x25 w/fins on 40": Kick/drill/swim by 25's
- Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

Main Set: Set up for group swim, so we all went on the same intervals.
6x75's to 125's - get in what you can on a 1:30 interval
- Pulling those
9x50 on 1:00 interval - no gear
- #1: Fast
- #2-3: Easy
6 rounds of the below w/fins on:
- 25 SPRINT on 40"
- 50 easy on 1:20
- If you have more than 1 person in your lane then gap by 10 seconds for cleaner water.
(1350 to 1650 main set)

2nd portion: Mental training - only have 6 stay for the 6-6:30 segment.
Swim either a 500 or 750
- swim it as: 100 cruise, 25 push (80% roughly)
- Goal: Stay mentally engaged, counting your laps, but more importantly, not letting your form go to crap at the end of a tiring work/training week.

Warm down: Long warm down especially if coming off the sprint set.
- 300 easy swimming, shaking things out.

Thursday, April 20, 2017

WFB Masters 04.20.17: Medley and freestyle options

Pool was closed today due to the power being out then realizing the pump was off once the power came back on. Here's a workout for your swimming pleasure. I got the idea off of "Workouts off the Beaten Path" blog, which I had never seen till google enlightened me.

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25.
- Drill: Head up freestyle aka Tarzan: https://www.youtube.com/watch?v=dhhxeyWeh_s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=16
(800ish warm up)

Main Set: Medley option - IM order for 4 rounds of the below
2x25 kick on 15" rest
2x50 on 15" rest
- 25 drill/25 stroke
2x100 on 20-30" rest
- Round 1: fly/free/fly/free
- Round 2: back/free/back/free
- Round 3: breast/free/breast/free
- Round 4: IM
150 pull on 30" rest - a little extra before starting the next round
(500 round/2000 main/2800 total)

Main Set: Freestyle option
2x25 kick on 15" rest
2x50 on 15" rest
- Breath every 5th stroke
2x100 on 20-30" rest
- Round 1: 60% effort
- Round 2: 70%
- Round 3: 80%
- Round 4: 90%
150 pull mellow on 30" rest - a little extra before starting the next round
(500 round/2000 main/2800 total)

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Total 3100 yards

Tuesday, April 18, 2017

WFB Masters 04/18/17: 12x50, 2x300, 6x100 medley and free options

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's
- Drill: Head up freestyle - https://www.youtube.com/watch?v=dhhxeyWeh_s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=16
(800ish warm up)

Main Set: Medley option
12x50 on 100/105/110
- #1: FL/BK
- #2: BK/BR
- #3: BR/FR
- #4: Easy free
-- Desc by round, except keep the easy free, easy during all rounds
2x300 Pull on 30" rest
- every 4th 25 push
6x100 on 145/200/215
- #1-2: 50 back/50 free
- #3-4: 50 breast/50 free
- #5-6: IM
(1800 main/2600 total)

Main Set: Freestyle option
12x50 on 100/105/110
- #1-3: 70%
- #4: Easy
- #5-7: 80%
- #8: Easy
- #9-11: 90%
- #12: Easy
2x300 Pull on 30" rest
- every 4th 25 push
6x100 on 145/200/215
- Desc 2-2-2 to 85-90%
(1800 main/2600 total)

Warm down
100 swim
100 kick
100 swim
- Total: 2900

Monday, April 17, 2017

WFB Masters: 04/17/17 - 4x50's, vertical kick, pulling

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25s
- Drill: Tarzan/head up freestsyle: https://www.youtube.com/watch?v=dhhxeyWeh_s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=16
- On that video, focus on the 2nd 50 and the head position a bit more than hand entry.
(800ish warm up)

Main Set:
4x50 @90%
- Touch the wall then 15" of vertical kicking and push right off to start the 2nd 50. You'll do 15" of vertical kicking between each 50 and after the last 50.
400 Pull - cruise
4x50 @85%
- Same deal with 15" vertical kick between 50's
300 pull - every 3rd 25 push
4x50 @80%
- Same deal
200 pull - negative split
4x50 @75%
- same deal
100 pull - hard effort
(1800 main/2600 total)

Back end set:
6-8x100 on 10" rest
- Keep the effort around 70-75% and let the little rest do the work for you, the effort will start to catch up with you on the back end.
(700ish set/3300 total)

Warm down:
100 swim
100 kick w/fins
100 easy swim
- Total: 3600

Friday, April 14, 2017

Collegiate Plan: 04/17/17

Ladies, please take note of the changes.

- Weekly schedule got shuffled a bit, getting ready for summer schedule!!

- Strength: Same this week, I'll bump up the reps next week.

- Bike intervals changed and run duration also went up a smidgen.

Week Layout:
Monday: Swim #1

Tuesday: Run #1+ Strength

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2 + Strength

Saturday: Bike #2

Sunday: OFF

Swim Workouts:

Swim #1:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Kick Set: fins optional

100 build on 20" rest

4x50 Desc on 100

4x25 fast on 40

(400 set/1300 total)

Pull Set: Paddles and/or buoy

400 cruise on 30" rest

4x75 on 120/130/140+

- Breath every 3rd stroke, 5th stroke, 3rd stroke by 25.

(700 set/2000 total)

Main Set:

300 on 30" rest

- 50 stroke or 50 push freestyle

- 100 cruise

6x50 on 100/110

- Odds: Breath every 3rd stroke

- Evens: Breath every 5th stroke

**2x the below**

200 on 300/320/240

- 25 stroke or 25 push free

- 75 cruise

8x25 on 30/40

- Odds: 90%

- Evens: Easy

(1400 set/3400 total)

Warm down:

100 easy swim

100 kick

100 easy swim

- 3700 total

B group: Do 1x of the set that says “2x this set” each for 2900 total

Swim #2:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: Medley option
150: FL/Fr/BK/Fr/BR/Fr on 20" rest
4x75 on 120/130/140
- Desc 1-4
2x150 - same set up
8x75 - Desc 2-2-2-2
4x100 IM on 140/150/200
- Going for quality so pick an interval that gives you at least 20" rest
4x100 Free on 130/145/200
- BEST AVERAGE
(2150 main/3050 total)

Main Set: Freestyle option
150: Pull on 20" rest
4x75 on 15"
- Desc 1-4
2x150 - same set up
8x75 - Desc 2-2-2-2
4x100 pull
- 80% on 10" rest
4x100 Free on 130/145/200
- BEST AVERAGE
(2150 main/3050 total)

Warm down:
100 swim
100 kick
100 swim
(3350 total)

B squad cut out the first 150 and 4x75’s – making it 2900

Bike Workout:

Bike #1: Race effort intervals

- Both Groups: 45’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x6

o 1’ @RPE 8-9

o 4’ @RPE 4

o 30’ main set/45’ total

Bike #2: Longer ride

- Both Groups: 75’ ride

- 75’ @RPE 4-5, steady pressure on the pedals for this ride. We’ll bump up the time frame as it gets nicer outside.

Run Workouts:

Run #1: Base Run + once up the service hill

- These are great foundation runs, though they seem like nothing special, it builds the foundation for harder and longer runs down the road.

- A workout: 45min @RPE 4-5

- B workout: 40min @RPE 4-5

- C workout: 30min @RPE 4-5

Run #2: Pick ups

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

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

- C workout: 35+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

Strength Workouts:

5 rounds, circuit format. Take 30-60" between rounds:
- 5 burpees
- 5 TRX rows or pull ups, or lat pull down
- 30" straight arm plank
- 5 push ups
- 50 flutter kicks (counting one leg, so 100 kicks if counting both legs)
- 5 body weight squats

Stretches:

Wednesday, April 12, 2017

WFB Masters 04/10/17: IM day!

Mixing things up, the crew seems to dig it.

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim
- Drill: 3/4 catch up... doing this all week long: https://www.youtube.com/watch?v=-X14xInMODE&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=9
(800ish warm up)

Main Set: Medley option
150: FL/Fr/BK/Fr/BR/Fr on 20" rest
4x75 on 120/130/140
- Desc 1-4
2x150 - same set up
8x75 - Desc 2-2-2-2
4x100 IM on 140/150/200
- Going for quality so pick an interval that gives you at least 20" rest
4x100 Free on 130/145/200
- BEST AVERAGE
(2150 main/2950 total)

Main Set: Freestyle option
150: Pull on 20" rest
4x75 on 15"
- Desc 1-4
2x150 - same set up
8x75 - Desc 2-2-2-2
4x100 pull
- 80% on 10" rest
4x100 Free on 130/145/200
- BEST AVERAGE
(2150 main/2950 total)

Warm down:
100 swim
100 kick
100 swim
(3250 total)

WFB Masters 04/09/17: Distance day

Today is hard to do if you're flying solo but I'll do my best to adapt it for you.

Warm up:
10' solo
12x25 on 40" kick/drill/swim
- Drill: 3/4 catch up - one of my favorites! https://www.youtube.com/watch?v=-X14xInMODE&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=9
(800ish warm up)

Main Set:
10' as 2' cruise, 30" hard
10' as 1"30 cruise, 1' hard
5' as 1' hard, 1' cruise
- I was on the side of the pool and would blow my whistle to indicate speed changes, I also used hand signals because it's hard to hear the whistle at times.

My attempt to adapt it to normal swimming:
1st 10min: 500-750 swim, depending on speed.
- 100-150 cruise, 25-50 hard.
2nd 10min: same distance
- 75-125 cruise, 50-100 hard
5' interval: 200-350ish
- 50-100 hard, 50-75 cruise

Warm down:
200 easy

Tuesday, April 11, 2017

WFB Masters 04/07/17: 400 down to 25 by 25's

Nice little set here, getting faster as you go. This requires mental focus and knowing where you are, especially with the odd distances. Stay mentally engaged and "in the moment".

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim
(800ish warm up)

Main Set: everything is on 20" rest or so
Line 1: 400 - 375 - 350 - 325 for a total of 1450 yards (You swim a 400, 20" rest, swim a 375, 20" rest, swim a 350, 20" rest, swim a 325, 20" rest, then move to line 2).
Line 2: 300 - 275 - 250 - 225 for a total of 1050 yards
Line 3: 200 - 175 - 150 - 125 for a total of 650
Line 4: 100 - 75 - 50 - 25 for a total of 250
- Yardage for all 4 lines: 3400 yards

Notes on that:
* If you're a fast swimmer: Do all 4 lines and Pull the 400, 300, 200, 100 aka the start of every line.
* If you cannot get in all 4 lines in an hour, then start at the beginning of line 2 and pull that first line, aka pull a 300, 275, 250, 225. Then no gear for the rest of the swim.
* Line 1: Start at 60% and finish at 75% effort
* Line 2: Start at 70% and finish at 80% effort
* Line 3: Start at 70% and finish at 90% effort
* Line 4: Start at 80% and the 25 is an all out sprint!

Warm down:
200-300 easy swim

Total: 4400 yards

Sunday, April 9, 2017

Collegiate Plan: 04/10/17

Week Layout:
Monday: Run #1+ Strength

Tuesday: Swim #1

Wednesday: Bike #1

Thursday: Run #2 + Strength

Friday: Swim #2

Saturday: Bike #2

Sunday: OFF

Swim Workouts:

Swim #1:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Kick Set w/fins:
8x50 on 100
- Desc 1-4, 5-8
100 easy swim
(500 set/1300 total)

Bookend efforts:
3x300 on 45" rest
- 50 @85-90%
- 200 steady
- 50 @85-90%

3x200 on 30" rest
- 75 @80%
- 50 cruise - aka easy
- 75 @80%
3x150 on 30"
- 50 @85-90%
- 50 cruise - aka easy
- 50 @85-90%
(1050 set/3250 total)

Warm down:
100 easy swim
100 kick
100 easy swim
Total: 3550

B group: Do 2x each for 2900 total

Swim #2:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: Medley option

400 pull on 45"

2x200 IM on 30" rest

300 pull on 30" rest

3x100 IM on 20" rest

- Desc #1-3

200 pull on 30" rest

200 IM on 20" rest

100 pull on 30" rest

100 IM Best effort

200 easy shake out

(2200 main/3000 total)

Main Set: Freestyle option

400 pull on 45"

2x200 Neg Split on 30" rest

300 pull on 30" rest

3x100 on 20" rest

- Desc #1-3

200 pull on 30" rest

200 HARD on 20" rest

100 pull on 30" rest

100 Best effort

200 easy shake out

(2200 main/3000 total)

Warm down:

100 easy swim

100 kick

100 easy swim

Total: 3300

B squad cut out the 400 at the top for 2900 total.

Bike Workout:

Bike #1: BGB

- Both Groups: 45’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x6

o 30” @RPE 9 – shift down to a hard gear and crank hard for 30 seconds (not climbing, try to get the pedals moving fast, like a sprint).

o 4:30 @RPE 4

o 30’ main set/45’ total

Bike #2: Longer ride

- Both Groups: 70’ ride

- 70’ @RPE 4-5, steady pressure on the pedals for this ride. We’ll bump up the time frame as it gets nicer outside.

Run Workouts:

Run #1: Base Run + once up the service hill

- These are great foundation runs, though they seem like nothing special, it builds the foundation for harder and longer runs down the road.

- A workout: 45min @RPE 4-5

- B workout: 35min @RPE 4-5

- C workout: 25min @RPE 4-5

Run #2: Pick ups

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

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

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

Strength Workouts:

Stretches: