The Chronicles of Shanks: CUW Training Plan: Week of 7/18/16

6 weeks till race #1!!! Things are starting to come together, orders for gear are being placed, and I’m getting pumped for y’all to get to campus so we can get this party going!

Things that need to get done:
1) Medical forms for Athletic Training - August 1st but please provide me an update of when this will be done.
2) There are probably other things, when they pop up I’ll send out a separate email.

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 and Annie K: Do the best you can while in NOLA… aka try to do something active daily.
Meghan: Your runs are after the B workout for the run days, you'll see your name there. Just easing back into running so the shin splints don't come back.

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: 6/3/6 – 6 kicks with R arm in front and L arm by side, 3 strokes, 6 kicks on the other side with L arm in front. Focus on “riding the rail” by imagining a metal pole going from your right finger tips and running through your body all the way to the toes on your right foot. Same deal when switching to the left side. Keeping tension in your core to hold that straight line. FACE is in the water, tucked up next to your arm pit.

(1200 warm up)

Main Set: Take a little extra rest after the 50’s to get your gear back on.

600 pull @RPE 4 w/20" rest

6x50 on 15” rest

- Odds: Breath every 3^rd stroke

- Evens: RPE 6-7

400 pull @RPE 4 w/20" rest

6x50 on 15” rest – working on varying pace here

- Odds: 25 @RPE 8, 25 @RPE 6

- Evens: 25 @RPE 6, 25 @RPE 8

200 pull @RPE 4 w/20" rest

6x50 on 15” rest

- Odds: @RPE 8

- Evens: @RPE 6

(2100 main set/3300 total)

Warm down:

200 easy

- Total: 3500

- B workout

Warm up:

200 swim easy

8x50 w/fins on 20" rest

- Odds: Drill - same thing as A workout, mainly working on body awareness in the water.

- Evens: Normal swimming, thinking about riding that rail when you’re turning to breath… aka don’t let that lead hand drop down.

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

(800 warm up)

Main Set: x2

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

6x25 on 15” rest

- Odds: Breath every 3^rd stroke

- Evens: RPE 6-7

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

6x25 on 15” rest

- Odds: @RPE 8

- Evens: @RPE 6

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

6x25 on 15” rest – more of the same.

- Odds: @RPE 8

- Evens: @RPE 6

(950 main set/1750 total)

Warm down:

50 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 build/50 swim

- Evens: 50 drill/100 swim – drill of choice

(900 warm up)

Main Set x3 – all on 20” rest

200 @RPE 4-5

150 @RPE 6

100 @RPE 7

50 @RPE 9

(1500 main set/2400 total)

Pull Set:

4x100 on 20” rest

- Odds: Breath every 3^rd stroke

- Evens: Breath every 5^th stroke

- RPE 4-5 on all of these

(400 pull set/2800 total)

Warm down:

200 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 x2 – all on 30” rest

200 @RPE 4-5

150 @RPE 6

100 @RPE 7

50 @RPE 9

(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: Jacob’s Ladder x3

*Take 10” rest on everything and swim @RPE 7-8 the whole time*

100

100 kick as recovery – take 40” rest here

(1800 main set/3100 total)

Warm down:

200 easy mixer

- Total: 3300

- 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: Jacob’s Ladder x2

*Take 15” rest on everything and swim @RPE 7-8 the whole time*

100

100 kick w/fins as recovery – take 40” rest here

(1000 main set/1700 total)

Warm down:

50 easy swim

50 kick w/fins

2x50 easy swim

- Total: 1900

Bike Workouts:

Bike #1:BGB's – adding a 5^th round on the main set

- Total time: 45'

Warm up: 15' @ RPE 3-4

Main Set: 5 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.
(25' main set)

Remaining 5': Ride at RPE 4-5.

Bike #2: Single Leg Drills

Warm up:
15' easy @RPE 3-4

Main Set x4:

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

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

Bike #3: Long Ride w/efforts

- Total Time: 60-80'

- RPE 3-5

- Every 10’ starting on the 20’ mark; Do 1’ @RPE 6 (Basically warm up for 20min, do 1min @RPE 6 then 9min @RPE 3-5, repeat that 1min harder/9min normal until your ride is over)

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
45" @5k feel (not an all out sprint, but RPE 8-9, starting to get a feel for race pace)
4:15 @RPE 4
(5' rounds/20' set/35 total)

Warm down: Use the last 30” or so 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 20" 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

- Meghan: 22’ workout

5' walk warm up

6x (1' run, 1' walk)

5' walking warm down

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.
- Meghan: Do the same workout as B group

Run #3: Long Run
- A workout:
50-60' of 4' run/1' walk - RPE 3-5.
- B workout:
35' of 2' run/1' walk

- Meghan: 25’ workout

5' walk warm up

8x (1' run, 1' walk)

4' walking warm down

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:
- Front Squat x10 – you don’t have to use weight, but use something to simulate a bar so you can work on form.

- Push up Protraction x10
- 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: - w/Front Squat, you can use a pole, a stick, whatever. The main goal is to start working on the form since this is an exercise we’ll do in the weight room. Here’s a few video’s with options on it.

Front Squat: https://www.youtube.com/watch?v=z-R-_123Zz8

Front Squat coach ed: https://www.youtube.com/watch?v=KWFnAT3UXWc

Front Squat w/KB: https://www.youtube.com/watch?v=LNsI2Ugcu9s

Push Up Protraction: https://www.youtube.com/watch?v=IKGwU7zzwVE

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 25" of each variety (1:15 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

Friday, July 15, 2016

CUW Training Plan: Week of 7/18/16

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