Monday, March 6, 2017

Collegiate Plan: 03/06/17

Ladies, it is race week!!!

We'll do meditation and yoga in place of biking since we don't have bikes.

Week Layout: 
Monday: Mediation and Yoga
Tuesday: Swim #1
Wednesday: Run #1
-        Prep for outdoor running, dress appropriately
Thursday: Meditation and Yoga
Friday: Swim #2
Saturday: Swim/Bike/Run shakeout
Sunday: Race day!
- Note that weekend workouts will be posted on the weekend schedule which will be finalized by Wednesday.

Meditation & Yoga:
-        Watch 1st as a primer: https://www.youtube.com/watch?v=DmqI1u72QLU
-        10’ mindfulness meditation: https://www.youtube.com/watch?v=B6Mhna3RjoI


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:
2x300 pull @RPE 4 and 20” rest
4x100 on 10” rest
-        Desc #1-3 to race pace then hold for #4
Relay races:
-        3 rounds – 50’s each
(1200 set/2100 total)

Warm down: 
200 easy (add in some kicking and mixed stroke work here)
- Total: 2600

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:
400 pull @ RPE 4 on 45” rest
2x200 Build on 20” rest
8x25 on 15” rest – OW swim starts when in middle of pool
- #1: 12.5 fast/12.5 easy
- #2: Easy
- #3: Fast
- #4: Easy
(1000 main/1900 total)

Warm down: 
200 easy

- Total: 2100

Run #1: Hills on the treadmill OR outside loops
-        Outside Version:
A workout:
-        Staring at the top of the hill by the bluff. 3 laps
o   From the Soccer Field to the Right turn at the end of Health Sciences – GOING HARD!!
o   Walk for 1’ at the top of the hill to catch your breath.
o   Steady run the loop around campus.
B workout: 2 laps
C workout: 2 laps

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