Collegiate Plan: 05.22.17

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: Swim #1

Tuesday: Bike #1 + Run #1 + Strength

Wednesday: Swim #2

Thursday: Bike #2

Friday: Run #2 + Swim

Saturday: Bike #3

Sunday: Run #3

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:
500 pull on 30” rest

-        100 cruise/25 push

2x250 on 20” rest

-        Negative Split

4x125 on 10” rest

-        Swimming at 75% effort, working aerobic systems to where #3/4 should feel a bit taxing on such limited rest.

10x50 on 1:00 interval

-        #1: 25 easy/25 fast

-        #2: 25 fast/25 easy

-        #3: All easy

-        #4-5: All fast

(2000 set/2900 total)

Warm down:

100 easy swim

100 kick

100 easy swim

-        Total: 3200 yards

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: 

300 pull on 30" rest

2x150 on 20" rest

- 50 swim/kick/swim with no fins

4x75 on 120/130

- Breath every 7th, 5th, 3rd stroke by 25. 

- OR: Odds: Breath 5-3-5, Evens: breath 3-5-3

6x50 kick with fins on 100

- Desc: 2-2-2 

4x75 on 120/130

- Build and Desc

2x150 on 20" 

- 50 free/25 stroke

300 Pull - Negative Split

(2100 main set/2900 total) 

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Total 3200 yards

Swim #3:

Warm up: 

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:

4x250 broken up
- 150 build on 10" rest
- 50 fast on 5" rest
- 50 easy on 30" rest
6x50 on 100/105
- #1-3: Fin on your right foot only
- #4-6: Fin on your left foot only
- Goal here is to get the foot without the fin to closely match the foot with the fin in kicking style.
5x100 on 10" rest
- GET AFTER IT!! aka hardest possible effort that you can maintain. 

(1800 main set/2700 total)

Warm down:
 200 easy
- Total: 2900 

Bike Workout:

Bike #1: Base Building

- 45’ ride

-        Ride for 30’ @RPE 4-5

-        Last 15’ pick it up to RPE 5-6 to get the HR up a bit before you get to running off the bike.

Bike #2: Race effort intervals

- 45’ ride

-        Warm up:

o   10’ @RPE 4

o   5x30” spin up/30” soft pedal

-        Main Set: x5

o   2’ @RPE 8-9

o   4’ @RPE 4

o   30’ main set/45’ total

Bike #3: Longer ride

- 75’ ride @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: Brick run: Within 5’ of getting of the bike, begin this run workout.  

-        15’ total run broken down as such:

o   5’ to “find your legs”

o   5’ @ RPE 5-7

o   5’ EASY to warm down

Run #2: 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 4-6

-        B workout: 40min @RPE 4-6

-        C workout: 30min @RPE 4-6

Run #3: Long run w/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: 

4 rounds, circuit format. Take 30" between rounds and try to finish as fast as possible:
- 10 burpees
- 10 TRX rows or pull ups, or lat pull down
- 1min Plank (you can rotate between 1min standard plank and Side plank – doing 30” on each side for the round)
- 10 push-ups (knees down as needed, but ideally do as many normal push-ups as you can before putting your knees down)
- 50 flutter kicks (counting one leg, so 100 kicks if counting both legs)
- 10 body weight squats

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