The Chronicles of Shanks: cycling

Showing posts with label cycling. Show all posts

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.

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: 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:

Monday, March 27, 2017

Collegiate Plan: Week Of 03/27/17

Back to it! Starting to train up for summer races and the Fall season!

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:

3x300 Pull @RPE 4-5, 20” rest

3x200 Neg Split from @RPE 4 to 6-7 on 20” rest

3x100 Desc #1-3 on 15” rest

(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)

Main Set:

8x125 on 20” rest

- 50 stroke @RPE 7, 75 easy free OR 50 @RPE 7, 75 easy free

8x75 on 15-20” rest

- Odds: 50 fast, 25 easy

- Evens: Cruise at @PRE 5

(1600 main/2500 total)

Warm down:

200 easy

- Total: 2700

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: 60’ ride

- 60’ @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:

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

- 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 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:

Friday, January 6, 2017

Collegiate Plan: 1/9/16

Ladies, bumping things up a bit. Adding a 3rd bike workout for the week so we can get in a little endurance along with the slow revolutions (building strength) and the intervals (getting comfortable at near race intensity).
Swims: Basic sets this week, challenging your mental focus. Stay engaged with what you're doing so you don't lose count or forget where in the set you are. You can also use pennies or other markers on the deck to help you keep count.
Runs: Bumping up the long run for the A group just a tad.
Strength: doing it 2x/wk now and I've marked it.

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

Wednesday: Swim #2

Thursday: Bike #2

Friday: Run #2 and strength

Saturday: Bike #3

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:

10x200 on 20” rest

- #1-5 Pull: Desc 1-5.

- #6-10 no gear – do 50 Fast, 100 cruise, 50 fast.

(2000 set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do 8x200’s, 4 of each

- 2700 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)

Main Set:

20x100 on 15” rest

- #1: Easy

- #2: Build by 25’s to RPE 6

- #3: 50 easy/50 fast

- #4: 50 fast/50 easy

- #5: All Fast… repeat #1-5 till you hit 20 (hint, that’s 4 rounds).

(2000 main set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do 15x100’s – so 3 rounds instead of 4.

- 2600 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions – working on cycling strength

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 3’ 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 3’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

- Warm down: 1’ steady at RPE 4-5.

Bike #2: 4’ intervals, 3’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 4’ @RPE 6

o 3’ @RPE 4

- Warm down: 4’ easy

Bike #3: Long Ride

- Both Groups: 60-75’ of riding at RPE: 4-5

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience

- A&B workout: 45’ of running

- C workout: 30’ of 4’ running, 1’ walking.

Run #2: Pick ups

- A workout: 65’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 30’ running at RPE 4 (doing 9:30 @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

- Squats x10

- Push ups x10 (knees down as needed)

- Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)

- Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.

- Flutter kicks x100 (or 50 per leg)

Stretches:

Saturday, December 24, 2016

Collegiate Plan: Week of 12/26/16

New Years Day run is very IMPORTANT. Starting off the new year on the right foot, regardless of how rough you feel from the night before, get outside and go workout, this is a mental fortitude exercise. Will you follow through on your commitments (team, teammates, workouts) or will you come up with excuses on why you can't or didn't workout? Excuses now make it easier to create them down the road, prove to yourself that you can change that behavior and do the work that it takes to become a better athlete, person, teammate. This is a life skill, not just a sports skill.

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

Wednesday: Swim #2

Thursday: Bike #1

Friday: Day off

Saturday: Bike #2

Sunday: Run #2

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:

2x600 on 30" rest

#1: 100 @RPE 7, 400 @RPE 5, 100 @RPE 7

#2: 150 @ RPE 7, 300 @ RPE 5, 150 @ RPE 7

12x50 on 50/100/1:10

#1: Fast

#2, 3, 4: Easy

#5, 6: Fast

#7, 8: Easy

#9, 10, 11: Fast

#12: Easy

(1800 set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 6 instead of 12 50’s. Do numbers 7-12.

- 2600 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)

Main Set:

2 rounds - #1 Pull, #2 no gear

400 steady w/30" rest

3x100 - Desc #1-3 w/20" rest

6x50 on 10" rest

- Odds: Breath every 3rd stroke

- Evens: Breath every 5th stroke

(2000 main set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do a 300, 2x100, and 4x50’s in the same pattern

- 2500 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x5:

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

- Warm down: 9’ steady at RPE 4-5.

Bike #2: 2’ intervals, 4’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 2’ @RPE 6

o 4’ @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience

- A&B workout: 40’ of running

- C workout: 27’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 60’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 30’ running at RPE 4 (doing 9:30 @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 (reverse is when you take a huge step back to start the lunge, get that knee to touch the ground).

- Push ups x10 (knees down as needed)

- Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)

- Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.

- Flutter kicks x50 (or 25 per leg)

Stretches:

Friday, July 15, 2016

CUW Training Plan: Week of 7/25/16

This is one of those times where it’s easy to get ahead of yourself, especially for me personally. I’m about to leave the country for a week and my mind is racing with everything I’m supposed to do, want to do, and actually need to do. I have to prioritize some things, meaning I’m ignoring other things, but no matter what I do it’s hard to give my full attention to anything right now. I have found it very useful in these situations to take a quick “time-out”, write down most everything that is swirling in my head (getting it out of my head to create “space”). From there I can prioritize the needs, wants, and would like to do’s. The key thing though, trying to stay focused on one thing at a time, finish that task, then move on. It’s about being present in the “now”. Chop Wood Carry Water. If you want to get something done, if you want to become better at something, you’ve got to put in the work. But rather than focusing on the final product, focus on every baby step as you’re taking it on your way towards that final product. What’s the best way to eat an elephant? One bite at a time. The trick is, once you’ve learned that skill or you think you’ve mastered something, you have got to keep that skill sharp by continuing to do it and continuing to practice otherwise it’ll be gone twice as fast. Before enlightenment, chop wood carry water, after enlightenment, chop wood carry water.

Things that need to get done:
1) Medical forms for Athletic Training - August 1st but please provide me an update of when this will be done.
2) There are probably other things, when they pop up I’ll send out a separate email.

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 and Strength #1
Tuesday: Bike #1 and Run #1 (try to do one in the AM and one in the PM)
Wednesday: Swim #2 and Strength #2
Thursday: Bike #2 and Run #2
Friday: Swim #3 (and Run #3 if you want Sunday Off)
Saturday: Bike #3 and Hips
Sunday: Run #3 (or off day if you did this on Friday).

Individual Adjustments:

Olivia: Brick run after every bike workout, 15', much like Run #2. - continue with 2/1 system
Mary and Annie K: Do the best you can while in NOLA… aka try to do something active daily.
Meghan: Your runs are after the B workout for the run days, you'll see your name there. Just easing back into running so the shin splints don't come back.

Swim Workouts:

Swim #1:
- A workout

Warm up:

400 choice

6x50 kick w/fins on 15” rest

- Desc 1-3, 4-6 to RPE 8

8x50 on 15” rest

- Odd: Drill – ¾ catch up

- Even: Swim and focus on the timing that you’re working on in ¾ catch up drill.

(1100 warm up)

Main Set: Take a little extra rest after the 50’s to get your gear back on.

2x600 pull w/20" rest

- #1: RPE 4

- #2: Build by 200’s from RPE 4 to RPE 7

100 easy kick with fins if you’d like

2x400 no gear on 30” rest

- #1: Neg Split from RPE 4 to 6

- #2: Build by 100’s from RPE 5 to 8

100 easy kick with fins if you’d like

2x200 no gear on 20” rest

- #1: Build by 50’s from RPE 5 to 8

- #2: Crush it!

(2600 main set/3700 total)

Warm down:

200 easy

- Total: 3900

- B workout

Warm up:

200 swim easy

8x50 w/fins on 20" rest

- Odds: Drill - same thing as A workout, the timing works to when your “out of the water” hand is crossing by your shoulder that your face should already be in the water and you’ll start pulling with your “in the water” hand.

- Evens: Normal swimming, Work on that timing.

4x50 kick with a board and fins on - 10" rest

(800 warm up)

Main Set: x2

2x300 pull w/40" rest

- #1: RPE 4

- #2: Build by 100’s from RPE 4 to RPE 7

100 easy kick with fins if you’d like

2x200 no gear on 30” rest

- #1: Neg Split from RPE 4 to 6

- #2: Build by 50’s from RPE 5 to 8

100 easy kick with fins if you’d like

2x100 no gear on 20” rest

- #1: Build by 25’s from RPE 5 to 8

- #2: Crush it!

(1400 main set/2200 total)

Warm down:

50 kick w/fins and board

50 easy swim on 20" rest

- Total: 2300

Swim #2:
- A workout

Warm up:

300 choice

4x150 w/fins - 20" rest

- Odds: 100 kick build/50 swim

- Evens: 50 drill/100 swim build– drill of choice

(900 warm up)

Main Set

400 Pull @RPE 4

8x100 on 10” rest

- #1: RPE 3-4

- #2-4: RPE 6

- #5: RPE 3-4

- #6-8: RPE 7-8

400 Pull @RPE 4 – focus on your hips and having that drive your body rotation.

8x50 on 10” rest

- #1: RPE 3-4

- #2-4: RPE 7-8

- #5: RPE 3-4

- #6-8: RPE 8-9

400 Pull @RPE 4 – focus on elbows out during your pull – aka keeping an early vertical forearm even though you might be tired.

(2400 main set/3300 total)

Warm down:

100 easy

- Total: 3400

- B workout

Warm up: all on 20" rest

6x50 swim

4x50 kicking w/fins and board

6x50 drill w/fins

(800 warm up)

Main Set

200 Pull @RPE 4

8x50 on 10” rest

- #1: RPE 3-4

- #2-4: RPE 6

- #5: RPE 3-4

- #6-8: RPE 7-8

200 Pull @RPE 4 – focus on your hips and having that drive your body rotation.

8x25 on 10” rest

- #1: RPE 3-4

- #2-4: RPE 7-8

- #5: RPE 3-4

- #6-8: RPE 8-9

200 Pull @RPE 4 – focus on elbows out during your pull – aka keeping an early vertical forearm even though you might be tired.

1200 set/2000 total)

Warm down:

2x50 easy swim

- Total: 2100

Swim #3:
- A workout

Warm up: all on 20-30" rest

300 choice

200 pull

Drill Set x3 w/fins and all on 10” rest

200 – 50 drill/50 swim

100 kick build to RPE 7

2x50 swim @RPE 7-8

(1700 warm up)

Main Set:

6x150 w/paddles only (If you don’t have paddles then do buoy only).

- RPE 6-7 on all of these and 15” rest

(900 main set/2600 total)

Warm down:

200 easy mixer

- Total: 2800

- B workout

Warm up: all on 20-30" rest

2x100 choice

200 pull

Drill Set x3 w/fins and all on 20” rest

100 – 50 drill/50 swim

100 kick build to RPE 7

2x25 swim @RPE 7-8

(1150 warm up)

Main Set:

6x100 w/paddles only (If you don’t have paddles then do buoy only).

- RPE 6-7 on all of these and 20-30” rest

(600 main set/1750 total)

Warm down:

150 easy mixer

- Total: 1900

Bike Workouts:

Bike #1:BGB's – adding a 5^th round on the main set

- Total time: 45'

Warm up: 15' @ RPE 3-4

Main Set: 6 rounds – topping out at 6 rounds, get after it!
- 30" ALL OUT effort. Shift into a harder gear, so it'll take a lot of force to start pedaling again, Slow down to a near stop (aka under 5mph), then start that 30" all-out effort, it's called a Big Gear Burst (BGB)
- 4:30 EASY, back at RPE 3-4.
(30' main set)

Use the last few mins as your warm down.

Bike #2: Over/Unders

Warm up: 15’
10' easy @RPE 3-4

1’ @RPE 5

1’ @RPE 6

1’ @RPE 7

2’ EASY

Main Set x3: Starting to step things up!

1’ @RPE 8

3’ @RPE 5

1’ @RPE 8

3’ @RPE 5

2’ EASY
(10' rounds/30' set/45' total)

Remainder of ride @RPE 3-4
- Total Time 50'

Bike #3: Long Ride w/efforts

- Total Time: 60-80'

- RPE 3-5

- Every 10’ starting on the 20’ mark; Do 2’ @RPE 6 (Basically warm up for 20min, do 2min @RPE 6 then 8min @RPE 3-5, repeat that 2min harder/8min normal until your ride is over)

Run Workouts:

Run #1:

- A workout:
- Total time: 40'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 15' @RPE 3-4 after lunge warm up
(20' or so warm up)

Main Set x4
1’ @5k feel (not an all out sprint, but RPE 8-9, starting to get a feel for race pace)
4’ @RPE 4
(5' rounds/20' set/40 total)

Warm down:

Easy RPE 3 running. Use the last 30” or so of the workout to walk and let the HR settle.

- B workout:
- Total time: 25'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 2' @RPE 3-4 after lunge warm up
- 1' walk
(8' or so warm up)

Main Set x5
2' run RPE 4 **Last 30" of 2' run, pick it up to a 5k "feel", then walk**
1' walk
(15' main set/23' total)

Warm down:
1' easy jog, 1' walk

- Meghan: 22’ workout

5' walk warm up

4x (2' run, 1' walk)

5' walking warm down

Run #2: Brick run
- A workout:
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 15" 5k pick up, similar to run #1**
- B workout:
4x(2' run, 1' walk) = 12'
- Add 1' walk at the end to cool down.
- Meghan: Do the same workout as B group

Run #3: Long Run
- A workout:
60-70' of 4' run/1' walk - RPE 3-5.
- B workout:
35-40' of 2' run/1' walk

- Meghan: 30’ workout

5' walk warm up

10x (1' run, 1' walk)

5' walking warm down

Strength Workouts: Do these as a circuit, which is where you do the 1st exercise then move directly into the 2nd exercise without rest. Once you finish the list, 1x through, you take rest before completing again for rounds 2 &3. Don't forget to allow time for stretching when done, Animal Series is my favorite but stretch out what needs it.

Strength #1:
3x through:
- Front Squat x10

- Push up Protraction x10
- Straight Arm Bridges x10
- Hollow Hold for 35"
- Hollow Arch for 35"
- Rest 1-2' between rounds.

Videos: - w/Front Squat, you can use a pole, a stick, whatever. The main goal is to start working on the form since this is an exercise we’ll do in the weight room. Here’s a few video’s with options on it.

Front Squat: https://www.youtube.com/watch?v=z-R-_123Zz8

Front Squat coach ed: https://www.youtube.com/watch?v=KWFnAT3UXWc

Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s

Push Up Protraction: https://www.youtube.com/watch?v=IKGwU7zzwVE

Straight arm bridge: https://www.youtube.com/watch?v=mgeYRPpkGlU

Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk

Strength #2:
3x through:
- Reverse Lunge x8 per leg (do all right leg, then switch and do 8x left leg)
- Flutter kicks x50 per leg

- Squat Burpee’s x10

- Leg Lifts x10
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 30" of each variety (1:30 total plank time)
- Rest 1-2'

Video's:
Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc

Squat burpee: https://www.youtube.com/watch?v=Pf7wZvraWV0
Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI

Plank: https://www.youtube.com/watch?v=pSHjTRCQxIw
Side Plank: https://www.youtube.com/watch?v=iaA1r5w4CSk

Hips:
- Do it as such: 1a, 1b, 1a, 1b, 2a, 2b, 2a, 2b, 3a, 3b, 3a, 3b. It's a weird pattern but that's how it's written.
(1) a. Plank w/ Leg Lifts: 2x10
b. Hip Activation Matrix: 2x10
(2) a. Single Leg Bridge: 2x10 (10 ea. leg)
b. Lateral Bands: 2x10
(3) a. Side Plank Leg Lift: 2x10 (ea. Leg)
b. Bird Dog (elbow to knee): 2x6 ea. side

Videos:
(1) a. Plank w/ Leg Lift: http://www.youtube.com/watch?v=s1MeMvqSNqA
b. Hip Activation Matrix:
http://www.youtube.com/watch?v=tqgZkxlO8k4
(2) a. Single Leg Bridge:
http://www.youtube.com/watch?v=ZQ7GvKEcUnQ
b. Lateral Bands:
http://www.youtube.com/watch?v=By3DGFrBHHA
(3) a. Side Plank Leg Lift: http://www.youtube.com/watch?v=JupYk_YSPJs
b. Bird Dog:
https://www.youtube.com/watch?v=_CbDUTlil_A

Stretches: