Week 3!!! Here we go!
Things might start to get a little confusing, I'll do my best to clarify as I go and those with special details I'll be sure to note.
Week Layout:
Monday: Swim #1 & Strength
Tuesday: Bike #1 and Run #1 - if possible do one in the AM and one in the PM.
Wednesday: Swim #2 & Strength
Thursday: Bike #2 and Run #2
Friday: Swim #3 (And Run #3 if you don't want to run on Sunday)
Saturday: Bike #3
Sunday: Run #3 - if not done on Friday
Alterations:
Olivia: Run after every bike workout, like we discussed last week. Try to follow the main set, but on Tuesday get in the drills as well.
Mary K: Swim #3 on Thursday - since you can't swim on Friday's. Friday will be Run #3, Sunday will become an off day unless you want to run again.
Swim Workouts:
*Allison K - look at the bottom for your workouts, if they are in the lake.
Swim #1:
- A workout:
Warm up: All on 20" rest
3x300
- #1: Choice
- #2: Kick/swim x50's w/fins
- #3: Drill/swim x50's w/fins
(900 warm up)
Main Set x3
400 pull on 30" rest - steady RPE 4-5
4x50 on 15"
- Odds: Breath every 5th stroke
- Evens: 25 drill/25 swim
(1800 main set/2700 total)
Warm down
100 easy
- 2800 total
- B workout:
Warm up: All on 20" rest
2x(3x100)
- #1: Choice
- #2: Kick/swim x50's w/fins
- #3: Drill/swim x50's w/fins
(600 warm up)
Main Set x2
150 pull on 30" rest - steady RPE 4-5
3x50 on 20" rest
- Odds: Breath every 5th stroke
- Evens: 25 drill/25 swim
4x25 EASY - 15" rest - focus on good form.
(800 main set/1400 total)
Warm down
4x25 focus on good form - 20" rest
- 1500 total
Swim #2:
- A workout:
Warm up: All on 20" rest
6x200
- #1: Choice
- #2: 100 kick/100 swim w/fins
- #3: 25 head up freestyle (Tarzan drill), 75 normal freestyle.
*Repeat #1-3 for #4-6
(1200 warm up)
Main set x2:
200 pull - RPE 4, 20" rest
6x50 on 15" rest
- Odds: RPE 8
- Evens: Breath every 3rd stroke
3x100 on 10" rest - Desc 1-3
2x50 kick easy - you can use fins - on 15" rest
(1800 main set/3100 total)
Warm down:
100 easy
- total: 3200
- B workout:
Warm up: All on 20" rest
- 3 rounds of the below: All with fins
100 easy swim
4x25 drill
- 1st round: Shark fin drill
- 2nd round: Focus on keeping 1 eye/goggle in the water when you breath
- 3rd round: 3/4 catch up
Video of 3/4 catch up: https://www.youtube.com/watch?v=-X14xInMODE&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=9
(600 warm up)
Main Set: x4
100 Pull w/RPE 4, on 30" rest
6x25 on 20" rest
- Odds: FAST - RPE 8-9
- Evens: Easy - RPE 3-4
(900 main set/1500 total)
Warm down: w/fins and 20" rest on all
4x25
- #1-2: Kick
- #3-4: Easy swimming
Swim #3:
- A workout:
Warm up: All on 20" rest
2x500 on 30" rest
- #1: Choice
- #2: 25 kick on back, 25 drill, 50 swim - w/fins
(1000 warm up)
Main Set:
3x400 on 30" rest
- #1: Pull & Neg Split
- #2: Pull - 50 @ RPE 4, 50 @ RPE 6 (steady to hard every 50).
- #3: No gear, build by 100's from RPE 4 to RPE 7
(1200 main set/2200 total)
Warm down:
200 easy (100 kick, 100 swim)
- Total: 2400
- B workout:
Warm up: All on 20" rest
- 4 rounds of the below - w/fins
50 easy swim
50 kick
2x25 drill
- Drills: 3/4 catch up and shark fin - rotate between the two.
(600 warm up)
Main Set: x2
150 Pull @RPE 4 on 30" rest
6x25 on 20" rest
- #1: Easy
- #2-3: RPE 6
*Repeat #1-3 for #4-6.
(600 main/1200 total)
Warm down
4x50 w/fins
- Odds: Kick easy
- Evens: Swim easy
- Total: 1400
Allison:
Swim #1:
' = minutes
" = seconds
- 10' warm up, toss in a few drills.
- Main Set x3: 8' @ RPE 4, 2' @ RPE 5-6
- Warm down: 5' easy swimming
- Total: 45'
Swim #2:
- 15' warm up, toss in a few drills and some stand alone kicking
- Main Set x10: 50 strokes easy, 50 strokes @ RPE 6-7 (strokes being freestyle. If you don't feel like counting then go 1' off/1' on, fairly similar)
- Warm down: 5' easy swimming
- Total: 40'-ish
Swim #3:
- 15' warm up, toss in a few drills and some stand alone kicking
- Main Set: 20 strokes, focusing on EVF, then zone out for a few minutes, then another 20 stroke focus - repeat for 20'
Video: https://www.youtube.com/watch?v=EF93rZpczaU&index=1&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
- Warm down: 5' easy swimming
- Total: 40' total
Bike Workouts:
Bike #1:Aerobic Base/Recovery ride - You'll notice this is a staple workout (aka doesn't change much and do it every week).
- Total time: 45'
- Mostly RPE 4, however on the 10'/20'/30'/40' marks do 30" of high cadence spinning (go into an easier gear and spin the legs quickly. No bouncing, if you're bouncing in the seat then the gear is too easy).
Bike #2:Burst work - going up in interval time by 5" otherwise the same.
Warm up: 15' easy - RPE 4
Main Set x4:
- 25" @RPE 10!!
- 4:35 easy - RPE 3-4
Warm down
- 10' staying at RPE 4-5
Bike #3:Long Ride - Another staple ride, but intervals will work their way in near the end of the summer.
- Total Time: 60-75'
- Riding @ RPE 4-5, it's all about that base!
Run Workouts:
Run #1: Run/Drills/Run
A workout:
Warm up: 10' easy running, RPE 4
Drills: 3x20" each
- A-skips: 2nd drill in the 1st video
- "Ankling": 1st drill in the 2nd video
https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
https://www.youtube.com/watch?v=5ZKA2-Sb0Tk&list=PLDBFE2213569F20C6&index=6
Main Set: x4
4' run RPE 4-5
1' walk
(20' main set/35ish' total)
Warm down:
3' run, 2' walk
- Total: 40'
B workout:
Warm up: 5' easy running, RPE 4
Drills: 3x20" each
- A-skips: 2nd drill in the 1st video
- "Ankling": 1st drill in the 2nd video
https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
https://www.youtube.com/watch?v=5ZKA2-Sb0Tk&list=PLDBFE2213569F20C6&index=6
Main Set x5
2' run RPE 4-5
1' walk
(15' main/22ish total)
Warm down: 1' run, 2' walk
- 25' total
Run #2: BRICK run
Both groups:
- Brick run is a run that is done immediately after the bike. Have your gear set out prior to starting the ride. Get off the bike and start the run within 5'
Goal: Find your legs - it'll feel wonky to start, just focus on your form and run for 10' at RPE 4.
Run #3: Run/Walk/Repeat
A workout:
- 50' total of 4' run/1' walk - RPE of 4-5 on the run. Building up the distance a bit.
B workout:
- 30' total of 2' run/1' walk - RPE of 4-5 on the run
You can walk for 5' or so to warm up a bit if you'd like to before jumping into the workout, otherwise just get to it!
Strength Workouts:
This will be the same on both days. Same circuit format as before and don't forget to follow up with stretches!
3x through:
- Lunges x8/leg - take a BIG front step and make sure your knee doesn't cross in front of your ankle.
- Push ups x8 (knees down if needed)
- Lat pull down x8 or 1-arm row x8/arm
*If you don't have a gym for Lat pull down, then put a bunch of heavy stuff in a backpack and do 1-arm rows at home.
- Leg Lifts x10 - all the way down (but don't touch the ground between reps)
- Hollow Hold for 30"
- Hollow Arch for 30"
- Rest 1-2' between rounds.
Videos:
Lunges: https://www.youtube.com/watch?v=D7KaRcUTQeE
Push ups: https://www.youtube.com/watch?v=Eh00_rniF8E
Lat Pulldown: https://www.youtube.com/watch?v=paIQfKZ4xC4
One arm row: https://www.youtube.com/watch?v=pYcpY20QaE8
Leg Lifts: https://www.youtube.com/watch?v=JB2oyawG9KI
Hollow/Arch Hold: https://www.youtube.com/watch?v=wrzjVTK2brk
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
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