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: 
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:

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