The Chronicles of Shanks: CUW Training Plan: Week of 6/20/16

Here we are ladies, back to the grind! I'll try not to overload y'all with too much too soon, just let me know if you have problems getting all the work done, which some of you have, in which we can adjust as needed but usually it comes down to a "just do the best you can" given your circumstances and opportunities.

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, 10-15', much like Run #2. - continue with 2/1 system
Mary K: Do swim #3 on Thursday. You can move Bike/Run #2 to Friday, Run #3 on Saturday, Bike #3 on Sunday. That'd probably work best.
Meghan: No running till 6/20, same as last week, stretch and swim more. And now you can ride bikes!!!!

Swim Workouts:
Swim #1:
- A workout
Warm Up:
400 choice
300 kick/swim x50's w/fins
200 drill/swim x50's w/fins
100 breath every 3rd stroke
- 20" rest on everything
(1000 warm up)

Main Set:
200 @RPE 4-5 - 20" rest
400 as 75 swim/25 kick - 30" rest
600 Pull - Neg Split to RPE 7 - 30" rest
400 Pull - 25 Fast, 75 EZ - 20" rest
200 @RPE 4-5
(1800 main set/2800 total)

Warm down:
100 kick
100 easy swim
- 3000 total

- B workout:
Warm up: 2 rounds of the below
4x50 easy swimming - 20" rest
4x25 kick - 15" rest - Desc 1-4.
4x25 drill - 15" rest
*Drills: Straight arm recovery (from video link up top) - focus here is rotating the shoulders/upper body in the water so that one shoulder is pointing up towards the sky and the other is pointing down towards the bottom of the pool.
(800 warm up)

Main Set:
3x200 on 30" rest
- #1&2: Pull - RPE 4
- #3: No gear, build by 50's (aka start easy and with each 50 you try to get a little faster).
8x25 on 15" rest
- Odds: FAST
- Evens: Easy
*Keep your form in check so you're not getting too sloppy on the easy or hard efforts.
(800 main set/1600 total)

Warm down:
4x25 w/fins
- Odds: kick w/board
- Evens: swim easy, focused on good form.
- Total: 1700

Swim #2:

- A workout

Warm up:
3x300 on 30" rest
- #1: choice
- #2&3: 50 drill/50 swim with fins
*Drills: 1st 300 = Catch-up Freestyle with underwater recovery. 2nd 300 = 3/4 catch up.
(900 warm up)

Main Set x4
200 @RPE 4
150 @RPE 5
100 @RPE 6-7
50 @ RPE 7-8
- Take 15" rest on each, after every round take an extra 15-30" rest
- Pull rounds #1&2, No gear for rounds 3&4
(2000 main set/2900 total)

Warm down:
200 as 25 kick, 25 drill, 50 swim.
- Total: 3100

- B workout
Warm up
6x100 on 20" rest
- #1: choice
- #2: Kick w/fins and board (kick the full 100)
- #3: 50 drill/50 swim w/fins
*Drill: Fingertip Drag
(600 warm up)

Main Set x4
100 @RPE 4
75 @RPE 5
50 @RPE 6-7
25 @RPE 7-8
- Take 20" rest on everything, after every round take an additional 40" rest
- Pull rounds #1&2, No gear for rounds 3&4
(1000 main set/1600 total)

Warm down: done w/fins on
4x50 on 20" rest
- Odds: Kick w/board
- Evens: easy swimming
- Total: 1800

Swim #3:
**FCF = Fast/Cruise/Fast aka the opposite of what we did two weeks ago. Cruise is RPE 3-4, Fast is RPE 7-8. This will be a race like simulation, starting fast, settling into things, then finishing strong. **

- A workout

Warm up: 20" rest on all
300 choice
- Fins on -
200 kick build by 50's
12x50 on 10" rest
- #1: Drill
- #2/4: Build
- #3: Kick w/board
*Repeat #1-4 three times.
*Drills of choice.
(1100 warm up)

Main Set:
2x400 FCF on 20"
- 50 Fast, 300 cruise, 50 Fast
2x300 FCF on 20"
- 75/150/75
2x200 FCF on 20"
- 50/100/50
2x100 FCF on 20"
- 50/25/25
(2000 main set/3100 total)

Warm down
200 easy choice
- Total: 3300

- B workout

Warm up: 20" rest on all
200 choice
- Fins on -
12x50 on 10" rest
- #1: Drill
- #2/4: Build
- #3: Kick w/board
*Repeat #1-4 three times.

*Drills of choice.

(800 warm up)

Main Set
2x200 FCF on 40" rest
- 25 Fast, 150 Cruise, 25 Fast
2x150 FCF on 30" rest
- 50/50/50
2x100 FCF on 20" rest
- 25/50/25
(900 main set/1700 total)

Warm down:
8x25 w/fins
#1-4: Kick w/board
#5-8: Swim easy
(1900 total)

Bike Workouts:

Bike #1:
- Total time: 45'
Warm up:
20' @RPE 3-4

Main Set x10
30" High Cadence - RPE 4-5, NOT a big gear burst, just high cadence without bouncing in your saddle.
30" soft pedal
(10' set/30' total)

Remainder of workout @RPE 4

Bike #2: Single leg drills
Warm up:
15' easy @RPE 3-4

Main Set x5:

- 20" right leg only
- 20" left leg only
- 20" both legs
- 3' @RPE 4
(4' rounds/20' set/35' total)
*Remember to focus on a smooth pedal stroke: - video reference: https://www.youtube.com/watch?v=BaOQwwZ3S_A&index=3&list=PLQNRt0Ix5GD72E7TupZoCjnxE-5s-xO0h

Remainder of ride @RPE 4-5
- Total Time 45'

Bike #3: Long Ride
- Total Time: 60-80'
- Riding @RPE 3-5

Run Workouts:

Run #1:
- A workout:
- Total time: 35'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 10' @RPE 3-4 after lunge warm up
(15' or so warm up)

Main Set x4
10" pick up @5k feel (not an all out sprint, but RPE 9, just designed to increase the leg turnover and get the body moving for a few seconds)
4:50 @RPE 4
(5' rounds/20' set/35 total)

Warm down: Use the last minute 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
1' walk
(15' main set/23' total)

Warm down:
1' easy jog, 1' walk

Run #2: Brick run
- A workout:
15' Brick run, FYL (find your legs)

- B workout:
3x(2' run, 1' walk) = 9'
- Add 1' walk at the end to cool down.

Run #3: Long Run
- A workout:
50' of 4' run/1' walk - RPE 3-5.

- B workout:
30' of 2' run/1' walk

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:
- Split Squats 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. Another option is dragging something towards you from a rope, like a tire or something heavy.
- Hip Bridges x10
- Hollow Hold for 30"
- Hollow Arch for 30"
- Rest 1-2' between rounds.

Videos:
Split Squat: https://www.youtube.com/watch?v=r1jukGZPnZI

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
Hip Bridge: https://www.youtube.com/watch?v=-93Re0WUl_4

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

Strength #2:
3x through:
- Body Weight Squats x15
- Push ups x10 (do them normally if you can, if not then knees down)
- Flutter kicks x50 per leg

- 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 20" of each variety (60" total plank time)
- 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
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:

The Chronicles of Shanks

Thursday, June 16, 2016

CUW Training Plan: Week of 6/20/16

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