Saturday, January 28, 2017

Collegiate Plan: 1/30/17

New Updates:
-        Swimming at Schroders: If you plan on swimming there during the day you MUST be done/out of the water by 3:30pm. Their swim teams start shortly after and we must be completely cleared out by then.
-        High Intensity Workouts: We’re going to start focusing on some short duration, high intensity workouts for the spring season. I’ll start prep work this week so you’ll be ready when we get started on February 13th.
-        Team Conditioning: Rustin host a conditioning workout from 9:20-10am on Mon/Tues/Thurs/Fri – in lieu of chapel. Monday and Thursday are now Triathlon Team days. I know there are a few class conflicts (Allison, Gutzmann, MKay that have 10am classes). If you cannot make it on Mon/Thurs then please schedule with me a different time that you can attend.

Week Layout:  move around if/as needed, just get it done.
Monday: Bike #1 and Team Conditioning
Tuesday: Swim #1
Wednesday: Run #1 and strength
Thursday: Bike #2 and Team Conditioning
Friday: Swim #2
Saturday: Run #2 and strength
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:
100 ALL OUT with 1min rest (remember your time)
100 easy w/30” rest
2x200 Pull @RPE 4 on 20” rest
12x50 on 1:00 or 1:10 interval
-        #1: All Out
-        #2-3: Easy
2x200 swim @RPE 4 on 20” rest
100 ALL OUT WITH FINS ON – try to beat your original 100 all out time
(1700 set/2600 total)

Warm down: 
300 easy (add in some kicking and mixed stroke work here)
- Total: 2900

- B workout
- Main Set adjustments:  Do 2x100 instead of 2x200 and do 9x50’s instead of 12x50’s
- 2450 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)

Pre Set:
8x75 on 1:20/1:30/1:40 interval
-        Odds: 50 cruise, 25 fast
-        Evens: 25 fast, 50 cruise
 (600 set/1500 total)

Main Set:  5 rounds
100 Best Average on 1’ rest
4x50 easy swim, 20” rest after each 50, but an extra 40” rest after the last one before you start the next round
(1500 main/3000 total)

Warm down: 
200 easy
- Total: 3200

- B workout
- Main Set adjustments:  Do 4x75 for the pre-set and 4 rounds of the main set
- 2600 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions – working on cycling strength, shorter interval but also shorter rest this week.
- Both Groups: 40’ ride
-        Warm up: 20’ RPE 4
-        Main Set x5:
o   2’ 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   1’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.
o   15’ main set
-        Warm down: 5’ steady at RPE 4-5.

Bike #2: Hard 30” intervals
- Both Groups: 40’ ride
-        Warm up: 15’ @RPE 4
-        Main Set: x4
o   30” @RPE 10
o   4:30 @RPE 4
-        Warm down: 5’ easy

Run Workouts:

Run #1: Hills on the treadmill
Getting on and off the treadmill at speed:
- Stand on the side of the treadmill, crank up the speed and incline, once it’s up to speed then using the side bars, pick yourself up and hover over the treadmill, ghost pedal a few steps to get your feet up to speed before starting the interval and letting yourself down. Same thing getting off, lift yourself up with the side bars and place your feet on the side of the treadmill. Crank down the speed and incline until at walking pace then start walking.
- The video above shows a good “mount” but a horrible “dismount’.
- A workout: 40’ run (actual duration will be longer as it takes time to get the treadmill to adjust speed. The 40’ run is actual time running, not standing on the side of the treadmill waiting for the speed to change).
-        15’ warm up
-        Main Set x5:
o   30” at 5k pace @5% incline
o   1:30 walk @2.5-3.0mph and 0% incline.
o   2’ easy jog @1% incline but you set the pace
o   4’ rounds/20’ main set
-        5’ easy run warm down.
- B workout: Same deal, but 4 rounds of the main set for a total of 35’ workout
- C workout: Same deal but 3 rounds of the main set for a 30’ total workout

Run #2: Pick ups
- A workout: 65’ 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: 30’ running at RPE 4 (doing 4:30 @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
-        Squat x10 – going for speed
-        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 x100 (or 50 per leg)


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