Saturday, June 4, 2016

CUW Training Plan: Week of 6/6

Happy Summer time Ladies! Weather is being awesome in the Mid-West and I'm stoked for many outdoor adventures.

Next week I'll start working on a "Terms Glossary" since I know some of these terms are new and/or I use a few different ones interchangeably (which I'm trying to stop doing so much). It's always a good time to let me know if you don't know what something means or if in general you have no idea what I'm talking about... it happens a lot with me so don't worry :-)

Here's a fun video about practicing open water swim starts, it's a classic haha: https://www.youtube.com/watch?v=r3S0wu4Zbfk&index=8&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

Down to business! This will have the same outline as past weeks. Hit me up with questions.

Quick References:
Yoga with Adriene: https://www.youtube.com/user/yogawithadriene
- She has a ton of different video with different themes, a great resource for some additional stretching or if you're having any "issues" - i.e. tight back and hamstrings (or is that just me?)
Additional Swim workouts: http://mastersswimworkoutsbysaramclarty.blogspot.com/
- Sara Mclarty is a former professional triathlete and one of the best swimmers in the game. She was coaching Masters and posting workouts. At times it's a bit spotty on when she post, but there's a ton of workouts that you can look back on if you want additional swim workouts.

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 (if you want Sunday as an OFF day, then Run #3 today as well)
Saturday: Bike #3 and Hips
Sunday: Run #3 (or OFF DAY if you did Run #3 on Friday

Individual Adjustments:
Olivia: Brick run after every bike workout, 10-15', much like Run #2.
Mary K: Same as last week, 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, just rest and stretch out the shins (do some of the above Yoga video's). I'd encourage you to swim 4-5x/week and get the cardio back up for the pool. Use the above link for additional swim workouts as well. I'll also work on getting you a loaner bike for the summer so you can get some bike workouts in.

Swim Workouts: 
Pull = buoy and/or paddles.
Allison K - your open water swims are at the bottom of the swim workouts.

Swim #1
- A workout
Warm up: 2 rounds, all with 20-30" rest.
200 choice
200 kick w/fins, build by 50's
8x25 on 10" rest
- Odds: Swim with pull buoy at your ankles
- Evens: Swim with pull buoy in the normal spot between thighs.
(1200 warm up)

Main Set:
600 pull @RPE 4 on 30" rest
6x50 on 15" rest
- Odds: Breath every 5th stroke
- Evens: Breath every 3rd stroke
300 pull @RPE 4 on 20" rest
6x50 on 15" rest
- Same as the 6x50's above
3x100 on 10" rest - BEST POSSIBLE EFFORT
*This will be hard, you only get 10 seconds and I want the fastest CONSISTENT times for 3x100's. If you drop off 5+ seconds from #1 to #3, then you started off too fast. Take note of this for the future.
(1800 main set/3000 total)

Warm down:
300 easy - do all 300 to shake out that final effort
- Total: 3300

- B workout: 
Warm up: 2 rounds, 20" rest on everything.
100 choice
3x50 kick w/fins
4x25 w/pull buoy at your ankles
(700 warm up)

Main Set:
150 pull @RPE 4 with 30" rest
4x25 on 20" rest
- Breath every 5th stroke
100 pull @RPE 4 with 30" rest
4x25 on 20" rest
- same as above
50 pull @RPE 4 with 30" rest
4x50 on 10" rest - BEST POSSIBLE EFFORT
*This will be hard, you only get 10 seconds and I want the fastest CONSISTENT times for 4x50s. If you drop off 5+ seconds from #1 to #4, then you started off too fast. Take note of this for the future.
(700 main set/1400 total)

Warm down:
8x25 on 15-20" rest
- #1-4: Easy swimming
- #5-8: Kicking w/fins on
- Total: 1600

Swim #2
- A workout
Warm up:
4x250 on 20-30" rest
- Odds: 100 free/50 stroke
- Evens: 50 drill/75 swim - repeat
Video Library of drills: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(1000 warm up)

Main Set: Jacobs Ladder - 3 rounds of the below.
- everything is on 10" rest, but take an additional 30-45" after the 100 kick before the next round starts.
25
50
75
100
100
75
50
25
100 kick
- Swim aggressive since everything is so short, RPE 6-8.
(600 per round/1800 set/2800 total)

Warm down:
200 easy - mix in some kicking if you'd like
- Total: 3000

- B workout: 
Warm up: 2 rounds, 20" rest on everything.
100 choice
2x50 kick w/fins
4x25 drill of choice
Video Library of drills: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(600 warm up)

Main Set: Jacobs Ladder - 2 rounds of the below.
- everything is on 15" rest, but take an additional 30-45" after the 100 kick before the next round starts.
25
50
75
100
75
50
25
100 kick w/fins - give your arms a break
- Swim aggressive since everything is so short, RPE 6-8.
(500 per round/1000 set/1600 total)

Warm down:
4x25 on 15-20" rest - all easy swimming
- Total: 1700

Swim #3
- A workout
Warm up:
5x200 on 20-30" rest
- #1 Choice
- #2/4: Kick/swim x50's w/fins
- #3/5: Drill/swim x50's w/fins
*Do the 6/3/6 drill for #3 and rotate between a 25 of doggie paddle and 25 fingertip drag for #5.
Video Library of drills: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(1000 warm up)

Main Set:
CFC = Cruise/Fast/Cruise. Cruise is RPE 4, Fast is RPE 7-8. The goal is a little active recovery after a surge, which you will encounter during races.
2x300 CFC Pull on 20" rest
- 150 Cruise, 100 Fast, 50 Cruise
3x200 CFC with no gear and 15" rest
- 100 C/50 F/50 C
4x100 CFC no gear on 10" rest
- 25/50/25
6x50 on 15" rest
- Odds: 25 Easy/25 Fast
- Evens: 25 Fast/25 Easy
(1900 main/2900 total)

Warm down:
200 easy - mix in some kicking if you'd like
- Total: 3100

- B workout: 
Warm up: 2 rounds, 20" rest on everything.
100 choice
2x50 kick w/fins
4x25 drill of choice
*Round 1 Drill: Doggie Paddle
*Round 2 Drill: Shark Fin (video labled finger drag - zipper - shark fin. It's the zipper/shark fin drill you want to look at).
Video Library of drills: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(600 warm up)

Main Set:
- CFC = Cruise/Fast/Cruise. Cruise is RPE 4, Fast is RPE 7-8. The goal is a little active recovery after a surge, which you will encounter during races.
- EXAMPLE: I'd write out 75 CFC then 25/25/25 which means 25 cruise, 25 fast, 25 cruise for that 75.
100 CFC on 30" rest
- - 50/25/25 (50 cruise, 25 fast, 25 cruise)
8x75 CFC on 30" rest
- 25/25/25
(700 main set/1300 total)

Warm down:
4x25 on 15-20" rest - all easy swimming
- Total: 1400

Allison K: I'm recycling last weeks open water swims since you weren't at camp yet.

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'-ishSwim #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 -
- 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:
- 30" @RPE 10!!
- 4:30 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: 60-80'
- Riding @ RPE 3-5, it's all about that base!

 Run Workouts:
Run #1: Run/Drills/Run
A workout:
Warm up: 10' easy running, RPE 3-4
Drills: 3x20" each - take a little rest between the drills as well since they both focus on the hamstrings
- Butt kicks: 4th drill in the 1st video (starts at 2:21 mark)
- B-skips: 3rd drill in the 1st video - also the 2nd video link has a slow mo of it. 
https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
https://www.youtube.com/watch?v=fdKdTxZ6cMI&list=PLDBFE2213569F20C6&index=2


Main Set: x4
4:30 run RPE 4-5
30" walk
(20' main set/35ish' total)

Warm down:
3' run, 2' walk
- Total: 40'

B workout:
Warm up: 5' easy running, RPE 4Drills: 3x20" each - take a little rest between the drills as well since they both focus on the hamstrings
- Butt kicks: 4th drill in the 1st video (starts at 2:21 mark)
- B-skips: 3rd drill in the 1st video - also the 2nd video link has a slow mo of it. 
https://www.youtube.com/watch?v=vcH97Dx8VCk&list=PLDBFE2213569F20C6&index=1
https://www.youtube.com/watch?v=fdKdTxZ6cMI&list=PLDBFE2213569F20C6&index=2


Main Set x4
3' run RPE 4-5
1' walk
(16' main/24ish total)

Warm down: 1' run, 2' walk
- 27' 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. 
Workout: 10' at RPE 4.

Run #3: Run/Walk/Repeat - same as last week, we'll hold steady for another week or two then bump the time up. 
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:- 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:
- 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

Strength #2: 
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
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! Let's start out with 15" of each variety (45" 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
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

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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