The Chronicles of Shanks: CUW Training Plan: Week of 7/11/16

7 weeks till race #1!!! Time to start getting excited and peppering me with questions, so feel free to ask away! Be sure to get me your sizing for the clothing orders ASAP!

Things that need to get done:
1) Sizing form via google doc - ASAP
2) Medical forms for Athletic Training - August 1st but please provide me an update of when this will be done.

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, 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: Running: For the three run workouts, do a 5' walk warm up, 5x(1' run, 1' walk), then a 5' walking warm down

Swim Workouts:
Swim #1:
- A workout

Warm up:

4x300 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: Zipper/Shark fin in this video (it's the 2nd and 3rd drill they show: Which means you'll be dragging your thumb on your side while also having a slight pause when you get to your armpit.

https://www.youtube.com/watch?v=j97Hjtal7Vc&index=12&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

(1200 warm up)

Main Set: x2

400 pull @RPE 4 w/20" rest

300 every 3rd 25 push (i.e. 50 cruise, 25 push, repeat 4x) 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.

(2000 main set/3200 total)

Warm down:

100 easy

- Total: 3300

- B workout

Warm up:

200 swim easy

8x50 w/fins on 20" rest

- Odds: Drill - same thing as A workout, with thumb drag and pause for a brief second at the top.

- Evens: Normal swimming, trying to implement the high elbow recovery.

4x50 kick with a board and fins on - 10" rest

(800 warm up)

Main Set: x2

300 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.

(900 main set/1700 total)

Warm down:

100 kick w/fins and board

2x50 easy swim on 20" rest

- Total: 1900

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

3x300 Pull - FCF on 20" rest

- 50 fast, 200 cruise @RPE 5, 50 fast.
100 easy swim
3x200 FCF on 20" rest
- 50 fast, 100 cruise, 50 fast
100 easy swim
3x100 FCF on 20" rest
- 50 fast, 25 easy, 25 fast

(2000 main set/2900 total)

Warm down:

200 easy

- Total: 3100

- 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

3x200 PULL FCF on 45" rest

- 50 fast, 100 cruise @RPE 5, 50 fast
2x50 easy swim on 20" rest
3x100 FCF on 30" rest
- 25 fast, 50 cruise, 25 fast

(1000 main set/1800 total)

Warm down:

2x50 easy swim

- Total: 1900

Swim #3:
- 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: Best Average is the fastest pace you can hold for the 3x100's, try to keep them all within 5 seconds, dig deep today, you are pushing off on the 2min mark so you should have plenty of rest.
3x100 best avg on 2:00
100 easy swim
3x100 best avg on 2:00
100 easy swim
3x100 best avg on 2:00
100 easy kick

(1200 main set/2500 total)

Warm down:

200 easy mixer

- Total: 2700

- 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: Best Average is the fastest pace you can hold for the 4x50's, try to keep them all within 5 seconds, dig deep today, you are pushing off on the 1:30min mark so you should have plenty of rest.
4x50 best avg on 1:30
50 easy swim
4x50 best avg on 1:30
50 easy swim
4x50 best avg on 1:30

(700 main set/1400 total)

Warm down:

50 easy swim

50 kick w/fins

2x50 easy swim

- Total: 1600

Bike Workouts:
Bike #1:BGB's

- Total time: 45'

Warm up: 15' @ RPE 3-4

Main Set: 4 rounds
- 30" ALL OUT effort. Shift into a harder gear, so it'll take a lot of force to start pedaling again, Slow down to a near stop (aka under 5mph), then start that 30" all out effort, it's called a Big Gear Burst (BGB)
- 4:30 EASY, back at RPE 3-4.
(20' main set)

Remaining 10': Ride at RPE 4-5.

Bike #2: Single Leg Drills

Warm up:
15' easy @RPE 3-4

Main Set x5: Going up to 5 rounds this week!

- 45" right leg only
- 45" left leg only
- 2:30' @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
30" pick up @5k feel (not an all out sprint, but RPE 8-9, just designed to increase the leg turnover and get the body moving for a few seconds)
4:30 @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 15" 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:
50-60' 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 - 45"

- Yoga/Dive Bomber push ups x3-4: 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 35"
- Hollow Arch for 35"
- 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:
- Split Squats x8 per leg (do all right leg, then switch and do 8x left leg)
- 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:
Split Squat: https://www.youtube.com/watch?v=r1jukGZPnZI

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

Saturday, July 9, 2016

CUW Training Plan: Week of 7/11/16

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