The Chronicles of Shanks: April 2017

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!

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: 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:

Thursday, April 6, 2017

WFB Masters 04/06/17: 400-100 Medley or Free

Thursday equals an IM day with freestyle option

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim by 25.
- Drill: Clock drill - see notes from yesterday - https://www.youtube.com/watch?v=7ttW1QFB3k0
(800ish 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)

Add on set:
12x75 on 20" rest
- Odds: 25 strong, 50 cruise
- Evens: 25 kick, 50 cruise
(900 set/3900 total)

Warm down:
100 easy swim
100 kick
100 easy swim

Total: 4200

WFB Masters 04/05/17: Bookend efforts

This is another style of workout I like to go to, Bookend efforts. Starting and finishing strong with active recover in the middle. The main set was a bit more intensity than normal but the 3x300 at the end is a little more like what I would actually do for Triathletes.

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25.
- Drill: Clock drill - https://www.youtube.com/watch?v=7ttW1QFB3k0
*Main difference is not holding for 10 seconds, you point to the roof, then bend at the elbow and hold that for another second then extend outward and enter the water with a fully stretched out arm.
(800-ish warm up)

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

Bookend efforts:
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/2350 total)

Set after I only had two triathletes so I did another bookend set that was more like an actual race sim.
3x300 on 45" rest
- 50 @85-90%
- 200 steady
- 50 @85-90%
(900 set/3250 total)

Warm down:
100 easy swim
100 kick
100 easy swim

Total: 3550

WFB Masters 04/04/17: 4x(6x25, 2x100, 150) - IM order

Late to actually posting this, but here you go!

Two main set options, Medley and Free.

Warm up:
10' choice
12x25 w/fins on 40"
- Drill: 6-3-6 - https://www.youtube.com/watch?v=twI00MX2M-k&index=4&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800-ish warm up)

Main Set: Medley option
4 rounds of the below - IM order
6x25 on 30/35/40
- #1-2: Drill
- #3: Stroke
2x100 IM on 130/145/200
150 easy free
(2000 main/2800 total)

Main Set: Freestyle option - 4 rounds
6x25 on 30/35/40
- #1: Fast
- #2-3: Easy
2x100 strong on 20"
150 pull - easy
(2000 main/2800)

Warm down:
200

Total: 3000

Monday, April 3, 2017

WFB Masters 04/03/17 - 2x600/400/200

Got in some more pulling work today and a nice distance-ish set.

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's.
- Drill: 6-3-6 - https://www.youtube.com/watch?v=twI00MX2M-k&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=4
(800ish warm up)

Main Set:
2x600 on 40" rest
- #1: Pulling, steady 60-70% effort
- #2: No gear - build by 200's to 80-85%
2x400 on 30" rest
- #1: Pulling, steady 60-70%
- #2: No gear, Negative split
2x200 on 20" rest
- #1: Pulling, steady 60-70%
- #2: No gear, build by 50's to 85-90%
(2400 main/3200 total)

2nd set:
12x50 on 1:00/1:10/1:15 - pick an EASY interval so you still get 20" on the easy 50's.
- #1: ALL OUT
- #2 & 3: EASY
(600 set/3800 total)

Warm down:
200 easy - with 100 worth of kicking in there if you'd like
- Total: 4000

Sunday, April 2, 2017

Collegiate Plan: 04/03/17

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)

Main Set:

Option 1: IM option - 3 rounds, descend by round

4x50 on 100

- Fly/back, back/breast, breast/free, free/fly

200 freestyle - mellow for all 3 rounds - aka don't descend this

- 30" rest on this

2x100 IM on 130/145/200

- Optional 100 easy between rounds

(2100 main w/100 easy/ 3100 total)

Option 2: freestyle - 3 rounds, descend by round

4x50 on 100/110

- Desc #1-4 & desc by round... so play it smart.

200 pull - mellow effort, aka don't descend

- 30" rest after pull

2x100 strong - 1st round at 80-85%, 3rd round at 90-95%

(1800 main/2700 total)

Warm down:

200 easy (add in some kicking and mixed stroke work here)

- Total: 2900-3300

B squad: Do 2 rounds instead of 3, cutting the workout to 2300.

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:

2x600 on 45” rest

- #1 Pull – steady RPE 4

- #2: No gear, build by 200’s to RPE 7

2x400 on 30” rest

- #1: Pull – steady RPE 4

- #2: 50 @RPE 6, 150 @RPE 4

2x200 on 20” rest

- #1: Pull – steady RPE 4

- #2: Build by 50’s to RPE 8

(2400 main/3300 total)

Warm down:

200 easy

- Total: 3500

B squad do 1x600 – pulling, thus making the full set 2900.

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

- 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:

4 rounds = 10' of strength

20" on/10" rest

- Squats

- Flutter kicks

- Push ups

- Leg Lifts

- Hip Bridges

Stretches: