The Chronicles of Shanks

Monday, January 2, 2017

Collegiate Plan: 1/2/17

Here we go ladies, sorry for the delay.

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

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2

Saturday: Bike #2

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:

12x25 on 40”

- #1/2: FAST – like, all out fast

- #3: Easy

400 pull on 30” rest @RPE 4-5

12x25 on 40”

- #1/2: FAST – like, all out fast

- #3: Easy

400 pull on 30” rest – Neg Split to RPE 6-7.

4x25 on 40” – ALL FAST

5x100 on 10” rest – RPE 5 – focus on form even though you are tired.

(2000 set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do 6x25’s and 3x100’s.

- 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:

3x300 Pull on 30” rest – Desc #1-3

3x200 swim on 10” rest – RPE 5, letting the interval do the work, you focus on not slowing down and holding a “steady strong” feel.

3x100 on 30” rest – BEST EFFORT

(1800 main set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do a 2 of each instead of 3

- 2300 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions

- Both Groups: 40’ ride

- Warm up: 15’ 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 4’ 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: 3’ intervals, 3’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 3’ @RPE 6

o 3’ @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: 45’ of running

- C workout: 30’ of 4’ 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:

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:

Sunday, December 18, 2016

Collegiate Plan: Week of 12/19/16

Getting back to work, we're racing in less than 3 months!

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

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2 and strength

Saturday: Bike #2

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: x3

300 Pull @RPE 4 – 20” rest

200 buoy only – build by 50’s to RPE 7 – 20” rest

100 no gear – Negative Split – 1’ rest before starting the next round

(1800 main set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 2 rounds instead of 3

- 2300 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: x3

4x25 Fast

3x50 breathing every 5^th stroke

2x75 build to RPE 6

100 easy

- 1’ rest between rounds, 15” rest on everything else

- Round 1 and 2: Pull, Round 3 and 4: no gear.

(1500 main set/2400 total)

Warm down:

200 easy

- Total: 2600

- B workout

- Main Set adjustments: Do 2 rounds instead of 3

- 2100 total workout.

Bike Workout:

Bike #1: Big Gear Burst

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o 3:30 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

- 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 x50 (or 25 per leg)

Stretches:

Saturday, December 3, 2016

Collegiate Plan: Week of 12/5/16

Easier week with shorter stuff since I know exams are fast approaching. Also your bikes are at the shop, I'll bring some back on Tuesday and the rest back on Thursday at 1pm. I'll let you know who's bike I have so you can come pick it up. Please also hit up the weight room, Rustin should have given you some stuff to do and be sure to Check In when you do go, as he keeps attendance.

Study hard and let me know if you have any questions!

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

Wednesday: Swim #2

Thursday: Bike #1

Friday: Run #2

Saturday: Bike #2

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:

500 Pull, Build to RPE 6 – 30” rest

6x100 on 10” rest

- RPE 5 on all

(1100 main set/2000 total)

Warm down:

200 easy

- Total: 2200

- B workout

- Main Set adjustments:

- 400 pull and 5x100’s on 10” rest

- 2000 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:

3x200 Pull on 20” rest

- 50 @RPE 7, 100 @RPE 4, 50 @RPE 7 – aka bookend efforts

10x50 on 15” rest

- Odds: Breath every 5^th stroke

- Evens: Choice

(1100 main set/2000 total)

Warm down:

200 easy

- Total: 2200

- B workout

- Main Set adjustments:

- Do 6x50 instead of 10x50

- 2000 total workout.

Bike Workout:

Bike #1: Big Gear Burst

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o 3:30 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: 1’ intervals, 4’ easy

- Both Groups: 40’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 1’ @RPE 6

o 4’ @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.

- A&B workout: 30’ running at RPE 4

- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 50’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 40’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

- Check what Rustin has given you.

Stretches:

Monday, November 28, 2016

Collegiate Plan: Week of 11/18/16

Here we go, back at it!

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

Wednesday: Run #1

Thursday: Bike #1

Friday: Swim #2

Saturday: Bike #2

Sunday: Run #2

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

400 Pull on 30” rest – Negative split

300 pull on 20” rest – 50 cruise, 25 fast

3x200 swim

- Descending #1-3 on 15” rest

4x100

- 50 breath every 5^th stroke, 50 breath every 3^rd stroke.

(1700 main set/2400 total)

Warm down:

200 easy

- Total: 2600

- B workout

- Main Set adjustments:

- 3x200’s become 3x100’s. 4x100’s become 4x50’s.

- 2100 total workout.

Swim #2:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

600 Pull on 30” rest – RPE 4

6x50 on 10” rest

- Odds: Fast

- Evens: Easy

400 swim on 30” rest – RPE 4

6x50 on 10” rest

- Odds: Breath every 5^th stroke

- Evens: Breath every 3^rd stroke

8x25 on 30” rest

- ALL FAST

(1800 main set/2500 total)

Warm down:

200 easy

- Total: 2700

- B workout

- Main Set adjustments:

- 500 pull to start, 300 swim is 2^nd.

- 6x50’s become 4x50’s.

- 2300 total workout.

Bike Workout:

Bike #1: Big Gear Burst

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o 3:30 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: Ride at Zuzu pedals

- Both Groups: 60’ ride

- Group workout at Zuzu.

- Bring CUW ride kit (aka Mandex), bike shoes, bike trainer, and anything riding wise. Bring a small towel for sweat.

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.

- A&B workout: 30’ running at RPE 4

- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 50’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 40’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

- Check what Rustin has given you.

Stretches:

Monday, November 21, 2016

Collegiate Plan: Week of 11/21/16

Here we go, back at it!

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

Wednesday: Bike #1

Thursday: Run #2

Friday: Bike #2

Saturday: Do something active, but no structure. Running is probably easiest when home.

Sunday: OFF DAY

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

20x50 on 10” rest

- #1-10: Pull, Desc 1-5, 6-10.

- #11-20: No gear

o Odds: Breath every 5^th stroke

o Evens: Normal swimming/Choice

20x25’s on 25/30/35”

- #1: ALL OUT

- #2-4: Easy

(1500 main set/2200 total)

Warm down:

200 easy

- Total: 2400

- B workout

- Same set, if short on time then cut the 25’s to just 12.

Bike Workout:

Bike #1: Just riding

- Both Groups:

- 40’ ride, RPE 4. Main focus is continuous spinning of the legs at the cadence we’d ride with at P3. Aka high 80’s to low 90’s RPM’s. You can count pedal strokes for 15” if you need to know where your cadence is at.

Bike #2: Big Gear Burst

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o 3:30 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.

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.

- A&B workout: 30’ running at RPE 4

- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups

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

- B workout: 35’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

- Check what Rustin has given you.

Stretches:

Sunday, November 13, 2016

Collegiate Plan: Week of November 14, 2016

I hope everyone enjoyed a week off from training, or at least with zero structure, but now it’s time to get back to work. Mainly focusing on getting in AT LEAST two workouts per sport per week, which isn’t much at all. If you want to continue to grow/maintain then I suggest carving out time for a 3^rd workout per sport a week.

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

Wednesday: Run #1

Thursday: Swim #2

Friday: Bike #2

Saturday: Run #2

Sunday: OFF DAY

Swim Workouts:

Swim #1:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

4x200 on 20” rest

- #1/2: Pull @ RPE 4

- #3/4: No gear @ RPE 5

8x50 on 15” rest

- Odds: Easy

- Evens: RPE 6

(1200 main set/1900 total)

Warm down:

200 easy

- Total: 2100

- B workout

- Do the same but only do 3x200’s in the main set.

Swim #2:
- A workout

Warm up:

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

3x300 on 20” rest – Desc 1-3 start at RPE 4 and finish at RPE 6

8x75 on 15” rest

- Odds: Breath every 5^th stroke

- Evens: Breath every 3^rd stroke

(1500 main set/2200 total)

Warm down:

200 easy

- Total: 2400

- B workout

- Same set up but main set is 3x200 and 8x50’s

Bike Workout:

Bike #1: Just riding

- Both Groups:

- 30’ ride, RPE 4. Main focus is continuous spinning of the legs at the cadence we’d ride with at P3. Aka high 80’s to low 90’s RPM’s. You can count pedal strokes for 15” if you need to know where your cadence is at.

Bike #2: Big Gear Burst

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o 3:30 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.

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.

- A&B workout: 30’ running at RPE 4

- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups

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

- B workout: 35’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts:

- MONDAY: Meet up with Rustin in the weight room at 3:30pm. He’ll give you a program to do after y’all meet up.

Stretches: