The Chronicles of Shanks: CUW Training Plan: Week of 6/27/16

Here's the training for the last week of June, heading into the 4th of July. I am sending this out early, so please don't confuse it with the week prior.

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: Alrighty! We're running this week, not the workouts in each run that have your name on it.

Swim Workouts:
Swim #1:
- A workout

Warm up:

4x200 on 20-30" rest

- #1: Choice

- #2: w/fins - kick/swim x50's

- #3: w/fins - drill/swim x50's

- #4: Breath every 5th stroke for a 50, then every 3rd stroke for a 50, repeat.

*Drill: Watch the 1st two video's (Early Vertical Forearm and jonnyo tip of the week 5) and focus on an early catch with a high elbow on the drill portion. Move your arms SLOWLY and try to feel the difference.

(800 warm up)

Main Set: x3

400 pull @RPE 4 w/20" rest

200 no gear, build from RPE 4 to 7 by 50's - 20" rest

100 no gear, 50 @RPE 6, 50 @RPE 8 - 45" rest, allowing time to get gear on.

(2100 main set/2900 total)

Warm down:

100 easy

- Total: 3000

- B workout

Warm up:

200 swim easy

8x50 w/fins on 20" rest

- Odds: Drill - same thing as A workout, focus on EVF and move the arms a bit slower.

- Evens: Normal swimming, trying to implement the EVF into normal swim stroke.

4x25 kick with a board and fins on - 10" rest

(700 warm up)

Main Set: x2

250 pull @RPE 3-4 - 45-60" rest

100 no gear - build from RPE 4 to 7 by 25's - 30" rest

50 no gear - Fast - 45" rest, giving you some time to put pull gear on.

(800 main set/1500 total)

Warm down:

100 kick w/fins and board

2x50 easy swim on 20" rest

- Total: 1700

Swim #2:
- A workout

Warm up:

300 choice

4x150 w/fins - 20" rest

- Odds: 100 kick/50 swim

- Evens: 50 drill/100 swim

(900 warm up)

Main Set

4x500 on 30" rest

- #1: Pull - every 5th 25 Fast (aka 100 cruise, 25 fast - repeat 4x)

- #2: Pull - Neg Split

- #3: Every 5th 25 stroke

- #4: 50 @RPE 4, 50 @RPE 6

(2000 main set/2900 total)

Warm down:

100 easy

- Total: 3000

- 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

4x200 on 30" rest

- #1: Pull - every 4th 25 Fast (aka 75 cruise, 25 fast - repeat 2x)

- #2: Pull - Neg Split

- #3: RPE 5

- #4: 50 @RPE 4, 50 @RPE 6

(800 main set/1600 total)

Warm down:

100 kick w/board

2x50 easy swim

- Total: 1800

Swim #3: GOAL 50'S
- A workout

Warm up: all on 20-30" rest

300 choice

200 build x50's

300 kick/swim x50's w/fins

200 build x50's

300 drill/swim x50's w/fins

(1300 warm up)

Main Set: Goal 50's. Pick a 50's time that is fairly aggressive, RPE 8-9.

30x50 on 1:00

- Example: 41 seconds goal time. That gives you 19" rest, you're always LEAVING on the 1:00, not resting for a minute. You're trying to touch on the 41" every time. The first 10 don't really hurt, middle 10 tickle a bit, the last 10 is where you earn it. Control your breathing!

(1500 main set/2800 total)

Warm down:

200 easy mixer

- Total: 3000

- B workout

Warm up: all on 20-30" rest

100 choice

100 build x25's

200 kick/swim x50's w/fins

100 build x25's

200 drill/swim x50's w/fins

(700 warm up)

Main Set: Goal 50's Similar to A's workout but less 50's and more rest.

15x50 on 20" rest - but PICK AN INTERVAL. Which means you'll need to pick an interval that will give you roughly 20" rest consistently. If you're normally touching the wall in 55" for a 50, then go on 1:15's. This will require some math, start getting used to it ;-)

- If 1:15's then know you're going on the 15/30/45/00 second marks.

- If 1:20's then it's 20/40/00" second marks.

- Figure out what yours will be and stick to it!

(750 main set/1450 total)

Warm down:

50 easy swim

100 kick w/fins

2x50 easy swim

- Total: 1700

Bike Workouts:
Bike #1:

- Total time: 45'

- All @RPE 3-5

*Focus today on changing gears and learning about your gears. If the chain goes up in the back, is that harder or easier? If it goes down in the back, harder or easier?

Bike #2: Single Leg Drills

Warm up:
15' easy @RPE 3-4

Main Set x5:

- 30" right leg only
- 30" left leg only
- 3' @RPE 4
(4' rounds/20' set/35' total)

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

Bike #3: Long Ride

- Total Time: 60-80'

- 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
15" 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)
4:45 @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 **Last 10" 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

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.

Run #3: Long Run
- A workout:
55' of 4' run/1' walk - RPE 3-5.
- B workout:
35' 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:
- Wall Sit - 30"

- Yoga/Dive Bomber push ups x2-3: The key is to go forward and back the same way, thus giving your shoulders a workout as well.
- Straight Arm Bridges x10 (no need for the backpack - make sure you pause and hold for 1-2" at the top).
- Hollow Hold for 30"
- Hollow Arch for 30"
- Rest 1-2' between rounds.

Videos:
Wall Sit: https://www.youtube.com/watch?v=y-wV4Venusw

Yoga PU – “Dive Bomber”: https://www.youtube.com/watch?v=fFm5phmWZvo

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

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

- Mountain Climbers x50 total (25 per leg)
- 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

Mountain Climbers: https://www.youtube.com/watch?v=1J4hRICVjRo&list=UUeAcw1eHUzkjo9TM6mSFJHA

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

Friday, June 17, 2016

CUW Training Plan: Week of 6/27/16

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