The Chronicles of Shanks: February 2017

Monday, February 27, 2017

Collegiate Plan: 02.27.2017

02/27/17 Plan

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: Bike #1 and Run #1

- Gear: Bike, bike trainer, all bike items (minus helmet), run shoes, outdoor run cloths, small towel for sweating.

Tuesday: Swim #1

Wednesday: Run #2 and strength

- Prep for outdoor running, dress appropriately

Thursday: Swim #2

Friday: Bike #2

- All indoor bike items: trainer, bike, bike gear (minus helmet), small towel for sweat.

Saturday: Run #3 and strength

Sunday: Bike #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: Continuous swims

20min swim w/various speed changes by whistle on 2’ rest

10min swim same deal

5min swim same deal

(1500 set/2400 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)

Pre Set:

4x75 on 1:20/1:30/1:40 interval

- Odds: 50 cruise, 25 fast

- Evens: 25 fast, 50 cruise

(300 set/1200 total)

Main Set: Goal 50’s

30x50 on 1:00/1:10

Annie: 58 goal on 1:10

Hook: 53 goal on 1:10

Dani: 55 goal on 1:10

Mary: 52 goal on 1:10

Olivia: 58 goal on 1:10

Gutzmann: 42 goal on 1:00

Kochheiser: 45 goal on 1:00

Meghan: 38 goal on 1:00

(1500 main/2700 total)

Warm down:

200 easy

- Total: 2900

Bike Workout:

Bike #1: Hard intervals

- Both Groups: 48’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x6

o 2’ @RPE 9

o 3:00 @RPE 4

§ Plus 2’ rest after round 3

o 32’ main set/46’ total

- Warm down: Just the last 2’ of main set then brick run

Bike #2: Climbing intervals

- Both Groups: 60’ ride

- Warm up:

o 10’ RPE 4

o 5x30” spin up/1:30 easy

- Main Set x7:

o 3x(30” in saddle/30” out of saddle) @RPE 7-8

o 2’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

§ +2’ after round 4

o 42’ main set

- Warm down: 3’ steady at RPE 4-5.

Bike #3: Long Ride

- All Groups: 90’ ride

- 9’ @RPE 4-5, 1’ @RPE 6-7

Run Workouts:

Run #1: Brick run up the Bluff:

- Warm up: Long way over to the Bluff. Run down the bluff.

- Main Set:

o Run from the bottom of the service road to the beach and back. Regroup at bottom of service hill.

o Run up the service hill, best effort!

- Warm down:

o Walk to main road from top of service hill.

o Easy jog the long way back around the school to Regents where coach will let you back in.

Run #2: Hills on the treadmill OR outside loops

- Outside Version:

A workout:

- Staring at the top of the hill by the bluff. 5 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: 4 laps

C workout: 3 laps

- Inside version:

Getting on and off the treadmill at speed: https://www.youtube.com/watch?v=XdJF9gJt-Ds

- Stand on the side of the treadmill, crank up the speed and incline, once it’s up to speed then using the side bars, pick yourself up and hover over the treadmill, ghost pedal a few steps to get your feet up to speed before starting the interval and letting yourself down. Same thing getting off, lift yourself up with the side bars and place your feet on the side of the treadmill. Crank down the speed and incline until at walking pace then start walking.

- The video above shows a good “mount” but a horrible “dismount’.

- A workout: 40’ run (actual duration will be longer as it takes time to get the treadmill to adjust speed. The 40’ run is actual time running, not standing on the side of the treadmill waiting for the speed to change).

- 15’ warm up

- Main Set x6:

o 1’ at 5k pace @5% incline

o 1:30 walk @2.5-3.0mph and 0% incline.

o 2:30 easy jog @1% incline but you set the pace

o 5’ rounds/30’ main set

- 5’ easy run warm down.

- B workout: Same deal, but 5 rounds of the main set for a total of 35’ workout

- C workout: Same deal but 4 rounds of the main set for a 30’ total workout

Run #3: Pick ups

- A workout: 75+’ 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: 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:

Monday, February 20, 2017

Collegiate Plan: 02.20.17

Ladies,

Pretty much the same deal as last week with a few minor tweaks. Let's keep up the good work!

Week Layout: move around if/as needed, just get it done.
Monday: Bike #1 and Run #1

- Gear: Bike, bike trainer, all bike items (minus helmet), run shoes, outdoor run cloths, small towel for sweating.

Tuesday: Swim #1

Wednesday: Run #2 and strength

- Prep for outdoor running, dress appropriately

Thursday: Bike #2

- All indoor bike items: trainer, bike, bike gear (minus helmet), small towel for sweat.

Friday: Swim #2

Saturday: Run #3 and strength

Sunday: Bike #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: 3 rounds

- Pull round #1

- No gear round #2 & #3

100 @RPE 8 on 10” rest

100 @RPE 6 on 10” rest

100 @RPE 8 on 30” rest

4x50 easy on 20” rest

(1500 set/2400 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)

Pre Set:

4x75 on 1:20/1:30/1:40 interval

- Odds: 50 cruise, 25 fast

- Evens: 25 fast, 50 cruise

(300 set/1200 total)

Main Set:

200 ALL OUT on 1’ rest

4x50 easy swim, 20” rest after each 50

4x100 pull on 1:30/1:45/2:00/2:15

- Desc #1-4.

4x50 easy swim, 20” rest after each 50

200 ALL OUT on 1’ rest

(1000 main/2200 total)

Relay’s if time allots

Warm down:

200 easy

- Total: 2400

Bike Workout:

Bike #1: Hard intervals

- Both Groups: 45’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x6

o 1:30 @RPE 9

o 3:00 @RPE 4

§ Plus 2’ rest after round 3

o 29’ main set/44’ total

- Warm down: Just the last 1’ of main set then brick run

Bike #2: Climbing intervals

- Both Groups: 55’ ride

- Warm up:

o 10’ RPE 4

o 5x30” spin up/1:30 easy

- Main Set x6:

o Done as: 3x(30” in saddle/30” out of saddle) then 3’ back at @RPE 4

o 30” Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 6-7 (aka shift down to almost the bottom of your rear wheel).

o 30” still in that big gear but get out of the saddle, like you’re climbing a big ol’ hill

o 2’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

o 36’ main set

- Warm down: 4’ steady at RPE 4-5.

Bike #3: Long Ride

- All Groups: 90’ ride

- 9’ @RPE 4-5, 1’ @RPE 6-7

Run Workouts:

Run #1: Brick run up the Bluff:

- Warm up: Long way over to the Bluff. Run down the bluff.

- Main Set:

o Run from the bottom of the service road to the beach and back. Regroup at bottom of service hill.

o Run up the service hill, best effort!

- Warm down:

o Walk to main road from top of service hill.

o Easy jog the long way back around the school to Regents where coach will let you back in.

Run #2: Hills on the treadmill OR outside loops

- Outside Version:

A workout:

- Staring at the top of the hill by the bluff. 5 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: 4 laps

C workout: 3 laps

- Inside version:

Getting on and off the treadmill at speed: https://www.youtube.com/watch?v=XdJF9gJt-Ds

- The video above shows a good “mount” but a horrible “dismount’.

- 15’ warm up

- Main Set x6:

o 1’ at 5k pace @5% incline

o 1:30 walk @2.5-3.0mph and 0% incline.

o 2:30 easy jog @1% incline but you set the pace

o 5’ rounds/30’ main set

- 5’ easy run warm down.

- B workout: Same deal, but 5 rounds of the main set for a total of 35’ workout

- C workout: Same deal but 4 rounds of the main set for a 30’ total workout

Run #3: Pick ups

- A workout: 75+’ 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: 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:

Monday, February 13, 2017

Collegiate Plan: 02.13.17

Team Acronym:

Respectful

Encouragement

Supportive

Positive

Equality

Competitive

TEAM>

Week Layout: move around if/as needed, just get it done.
Monday: Bike #1 and Run #1

- Gear: Bike, bike trainer, all bike items (minus helmet), run shoes, outdoor run cloths, small towel for sweating.

Tuesday: Swim #1

Wednesday: Run #2 and strength

- Prep for outdoor running, dress appropriately

Thursday: Bike #2

- All indoor bike items: trainer, bike, bike gear (minus helmet), small towel for sweat.

Friday: Swim #2

Saturday: Run #3 and strength

Sunday: Bike #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: 3 rounds

200 pull @RPE 4

4x75 on 1:20/1:30/1:40

- #1: @RPE 8-9

- #2-3: Easy

100 kick w/fins – take 1’ before starting round #2.

(1800 set/2700 total)

Warm down:

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

- Total: 2900

Swim #2:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Pre Set:

4x75 on 1:20/1:30/1:40 interval

- Odds: 50 cruise, 25 fast

- Evens: 25 fast, 50 cruise

(300 set/1200 total)

Main Set: 5 rounds

100 ALL OUT on 1’ rest

4x50 easy swim, 20” rest after each 50, but an extra 40” rest after the last one before you start the next round

(1500 main/2700 total)

Warm down:

200 easy

- Total: 2900

Bike Workout:

Bike #1: Hard intervals

- Both Groups: 43’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x7

o 1:00 @RPE 10

o 3:00 @RPE 4

- Warm down: Just the last 3’ of main set then brick run

Bike #2: Climbing intervals

- Both Groups: 60’ ride

- Warm up:

o 10’ RPE 4

o 5x30” spin up/1:30 easy

- Main Set x7:

o 2x(1’ in saddle/30” out of saddle) then 2’ back at @RPE 4

o 1’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).

o 30” still in that big gear but get out of the saddle, like you’re climbing a big ol’ hill

o 2’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

o 35’ main set

- Warm down: 5’ steady at RPE 4-5.

Bike #3: Long Ride

- All Groups: 90’ ride

- 9’ @RPE 4-5, 1’ @RPE 6-7

Run Workouts:

Run #1: Brick run up the Bluff:

- Warm up: Easy jog over to the Bluff. Run down the bluff.

- Main Set:

o Run from the bottom of the service road to the beach and back. Regroup at bottom of service hill.

o Run up the service hill, best effort!

- Warm down:

o Walk to main road from top of service hill.

o Easy jog the long way back around the school to Regents where coach will let you back in.

Run #2: Hills on the treadmill OR outside loops

- Outside Version:

A workout:

- Staring at the top of the hill by the bluff. 5 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: 4 laps

C workout: 3 laps

- Inside version:

Getting on and off the treadmill at speed: https://www.youtube.com/watch?v=XdJF9gJt-Ds

- The video above shows a good “mount” but a horrible “dismount’.

- 15’ warm up

- Main Set x6:

o 1’ at 5k pace @5% incline

o 1:30 walk @2.5-3.0mph and 0% incline.

o 2:30 easy jog @1% incline but you set the pace

o 5’ rounds/30’ main set

- 5’ easy run warm down.

- B workout: Same deal, but 5 rounds of the main set for a total of 35’ workout

- C workout: Same deal but 4 rounds of the main set for a 30’ total workout

Run #3: Pick ups

- A workout: 75+’ 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: 30+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

Strength Workouts:

- TBD

Stretches:

Friday, February 3, 2017

Collegiate Plan: 02/06/17

Here we go ladies! Very similar stuff to last week but increasing the intervals on the intensity sections.

Team Meeting: Thursday - Field House 038 - 4-5pm. I will send out more details about what we're talking about next week so you've got time to think of answers.

Reminders:

- Swimming at Schroders: If you plan on swimming there during the day you MUST be done/out of the water by 3:30pm. Their swim teams start shortly after and we must be completely cleared out by then.

- Team Conditioning: Rustin host a conditioning workout from 9:20-10am on Mon/Tues/Thurs/Fri – in lieu of chapel. Monday and Thursday are now Triathlon Team days. I know there are a few class conflicts (Allison, Gutzmann, MKay that have 10am classes). If you cannot make it on Mon/Thurs then please schedule with me a different time that you can attend.

Week Layout: move around if/as needed, just get it done.
Monday: Bike #1 and Team Conditioning
Tuesday: Swim #1

Wednesday: Run #1 and strength

Thursday: Bike #2 and Team Conditioning

Friday: Swim #2

Saturday: Run #2 and strength

Sunday: Off

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: 2 rounds

300 pull @RPE 4

12x50 on 1:00/1:10

- Odds: @RPE 8-9

- Evens: Easy

100 kick w/fins – take 1’ before starting round #2.

(1600 set/2500 total)

Warm down:

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

- Total: 2800

- B workout

- Main Set adjustments: Do a 200 pull and 10x50’s but with the same pattern

- 2400 total workout.

Swim #2:
- A workout

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Pre Set:

8x75 on 1:20/1:30/1:40 interval

- Odds: 50 cruise, 25 fast

- Evens: 25 fast, 50 cruise

(600 set/1500 total)

Main Set: 3 rounds

200 Best Average on 1’ rest

4x50 easy swim, 20” rest after each 50, but an extra 40” rest after the last one before you start the next round

(1200 main/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 4x75 for the pre-set and 2 rounds of the main set

- 2200 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions – working on cycling strength, shorter interval but also shorter rest this week.

- Both Groups: 45’ ride

- Warm up: 20’ RPE 4

- Main Set x4:

o 2’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).

o 1’ still in that big gear but get out of the saddle, like you’re climbing a big ol’ hill

o 2’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

o 20’ main set

- Warm down: 5’ steady at RPE 4-5.

Bike #2: Hard 30” intervals

- Both Groups: 40’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 45” @RPE 10

o 4:15 @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Hills on the treadmill

Getting on and off the treadmill at speed: https://www.youtube.com/watch?v=XdJF9gJt-Ds

- The video above shows a good “mount” but a horrible “dismount’.

- 15’ warm up

- Main Set x5:

o 45” at 5k pace @5% incline

o 1:15 walk @2.5-3.0mph and 0% incline.

o 2’ easy jog @1% incline but you set the pace

o 4’ rounds/20’ main set

- 5’ easy run warm down.

- B workout: Same deal, but 4 rounds of the main set for a total of 35’ workout

- C workout: Same deal but 3 rounds of the main set for a 30’ total workout

Run #2: Pick ups

- A workout: 70’ 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: 30’ running at RPE 4 (doing 4:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.

- 3 rounds, circuit format, rest 1’ between rounds

- Reverse Lunge x8/leg

- Push ups x10 (knees down as needed)

- Leg lifts x15 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)

- Hip Bridges x15 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.

- Flutter kicks x100 (or 50 per leg)

Stretches: