Collegiate Plan: 04/03/17

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: 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:

Pec Stretches: https://www.youtube.com/watch?v=KSqIY0lRAvU
Figure 4: https://www.youtube.com/watch?v=axVQ_gy99NU
Hamstring stretch w/towel: https://www.youtube.com/watch?v=oaSSIHoc-58
Straddle Stretch (first 2’ of video): https://www.youtube.com/watch?v=YN_uRxTuABg
Lying leg cross-over: https://www.youtube.com/watch?v=qRZTvkKEbCk
T-mobility: http://vimeo.com/104028747
Inchworm: https://www.youtube.com/watch?v=gZ-ib0yOMn0&list=PLQNRt0Ix5GD51-BEi63p_QzjvkUmtwL9b
Wall Angels: https://www.youtube.com/watch?v=JkbtN5EkBGA&list=PLQNRt0Ix5GD4fGmzSswkhLhrMBGBrlWYX&index=4
Animal Series: https://www.youtube.com/watch?v=olNglJSpAs4
Toe Yoga: https://www.youtube.com/watch?v=fAoBOfrvFeg&index=2&list=PLQNRt0Ix5GD6a2J7amdG1L9z1FR9mnLSa