We'll ease into things this week, three swims, two bikes, runs, and strength sessions. We're just setting a foundation for us to build upon in the following weeks/months/years. If the workouts seem light, that's fine, it'll ramp up quickly once we get that foundation set.
Consistency will the pivotal factor in our training plans.
"Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water."
Below is a list of when to do what workouts. You can move things around if needed but overall and over time you'll see a flow to the week. If you wanted to add any workouts, make it a swim or a bike, non impact exercises.
Monday: Swim #1
Tuesday: Bike #1
Wednesday: Run #1 followed by strength
Thursday: Swim #2 and Bike #2 (do one in the AM and one in the PM)
Friday: Run #2 followed by strength
Saturday: Bike #3
Sunday: Off - or make up a swim/run if you missed it earlier in the week.
Swim Workouts:
Swim #1: Note everything will have an A or B workouts.
A workout:
- Warm up: All on 30" rest:
3x300
#1: Choice swim (probably freestyle)
#2: Kick/Swim x50's w/fins
#3; Drill/Swim x50's w/fins - aka 50 drill, 50 swim, repeat.
*Drill should be catch up and focusing on keeping that lead hand out in front until the recovery hand comes around and touches it.
(900 warm up)
Main Set: All on 20" rest
100 Breathing every 5th stroke
200 @RPE 5
300 @RPE 4
400 Negative Split (200 @RPE 4, 200 @RPE 5-6)
300 Every 3rd 25 @RPE 6
200 Build (each 50 is slightly faster than the one prior)
100 breathing every 5th stroke (go easier in the effort so you're not gasping for breath)
(1600 main set/2500 total)
Warm down
100 easy
- Total workout 2600 yards
B workout:
- Warm up: All on 20" rest (aka take 20" after each 50, if you're doing 50's, or each 25, if you're doing 25's)
2x50 just getting loose - aka fairly easy.
4x25 - focusing on head position - elongated spine/looking at the bottom of the pool, not ahead.
2x50 easy
4x25 Shark fin drill (wear fins if you have them).
- 2nd and 3rd drill on this video: https://www.youtube.com/watch?v=j97Hjtal7Vc
2x50 easy
(500 warm up)
Main Set:
2x75 on 30" rest - @RPE 4
8x25 on 20" rest
- Odds: Focus on head position
- Evens: @RPE 6
3x50 on 30" rest - @RPE 4
8x25 on 20" rest
- Odds: Focus on high elbow and relaxed hands (what you should be working on with the shark fin drill).
- Evens: @PRE 6-7
(700 main set/1200 total)
Warm up:
4x25 EASY - focus on good form to end on a positive mental note.
- Total: 1300 yards
Swim #2:
A workout:
- Warm up: All on 30" rest:
3x300
#1: Choice swim (probably freestyle)
#2: Kick/Swim x50's w/fins
#3; Drill/Swim x50's w/fins - aka 50 drill, 50 swim, repeat.
*Drill should be Rick Flare/Diamond drill, where your thumbs and pointer fingers are touching and you keep them touching all the way to your waist. The goal is to keep your hands inside of your shoulders when pulling.
(900 warm up)
Main Set:
3x200 pull on 30" rest. Desc 1-3.
- Pull = paddles and/or buoy.
- Desc = #1 being the slowest and #3 being the fastest but keep the fastest @RPE 7-8 range.
8x75 on 20" rest
- Odds: First and Last 25 focus on keeping your hands under your body and not letting them swing outward before starting to pull.
- Evens: Build x25's
(1200 main set/2100 total)
Warm down
100 easy
- Total 2200 yards
B workout:
- Warm up: All on 20" rest (aka take 20" after each 50, if you're doing 50's, or each 25, if you're doing 25's)
2x50 just getting loose - aka fairly easy.
4x25 - focusing on head position - elongated spine/looking at the bottom of the pool, not ahead.
2x50 easy
4x25 Catch up drill (wear fins if you have them).
- Catch up Drill: https://www.youtube.com/watch?v=g7-xnvc3ap8
2x50 easy
(500 warm up)
Main Set:
4x50 on 30" rest - @RPE 4
10x25 on 20" rest
- Odds: Focus on head position
- Evens: @RPE 6
4x50 on 30" rest - @RPE 4
10x25 on 20" rest
- Odds: Focus on not letting that lead arm drop before your other hand comes back around (aka catch up drill)
- Evens: @PRE 6-7
(900 main set/1400 total)
Warm up:
4x25 EASY - focus on good form to end on a positive mental note.
- Total: 1500 yards
Bike Workouts: - If you would rather do a spin class, go for it, otherwise here are some bike rides! Workouts are the same for A and B groups.
Bike Workout #1:
- Ride you bike, nothing fancy, just getting used to riding again after being at school without a bike.
*Total time: 45 minutes @RPE 4-5
Bike Workout #2: Burst work
Warm up: 15' just getting into things, @RPE4
Main Set: x4
- 15" (that's seconds) @RPE 10!!!
- 4:45 @RPE 4 - aka go easy after you go 15 seconds ridiculously hard.
( 20' main set/35' total)
Warm down: 10' staying at RPE 4
Bike Workout #3: Aerobic Long Ride
Total Time: 60-75'
- Ride @ RPE 4 - just building that base
Run Workout #1: Run, drills, run
A workout:
Warm up: 10' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set: x4
3' run @RPE 4-5
2' WALK @RPE 2ish
(20' main set/32' total)
Warm down:
3' walk, mellow but it keeps the blood flowing.
- 35' total
B workout:
Warm up: 5' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set x5
1' run @RPE 4-5
1' WALK @RPE 2ish
(10' main set/17ish total)
Warm down:
3' walk
- 20' total
Run Workout #2: Run, drills, run
A workout:
Warm up: 10' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set: x6
3' run @RPE 4-5
2' WALK @RPE 2ish
(30' main set/42' total)
Warm down:
3' walk, mellow but it keeps the blood flowing.
- 45' total
B workout:
Warm up: 5' easy running, @RPE 3-4
Drills: 2x each for 15"
- A-skips: 2nd drill in this video, though they are all good: https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
- 3 step high knee thing, like this video but only high knee every 3rd step, the other two are shuffles: https://www.youtube.com/watch?v=909t-DpWcSw&list=PLDBFE2213569F20C6&index=10
Main Set x6
1' run @RPE 4-5
1' WALK @RPE 2ish
(12' main set/19ish total)
Warm down:
1' walk
- 20' total
Strength Workouts:
Strength workout: It'll be the same for both days
- 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.
3x through:
- Body Weight Squats x10
- Push ups x10 (do them normally if you can, if not then knees down)
- Flutter kicks x50 per leg
- Hollow hold for 20"
- Hollow arch for 20"
- Rest 1-2'
Video's:
Body Weight Squat: http://www.youtube.com/watch?v=p3g4wAsu0R4
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E
Flutter Kicks: https://www.youtube.com/watch?v=ANVdMDaYRts
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
Finish up with Stretches:
Pick 2-4 of these to do after each workout, mix it up, chances are if you hate it then you need to do more of it.
** Toe Yoga and Animal Series are highly suggested**
- 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
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