The Chronicles of Shanks: CUW Training Plan: Week of 8/1/16

I had some time to read when flying back and forth from Ireland and I was able to finish a book called Extreme Ownership. With a Navy Seal and Business focus to the book it was full of great stories and great life lessons. I had two big take-a-ways:

1) Prioritize and Execute: “Prioritize your problems and take care of them one at a time, the highest priority first. Don’t try to do everything at once or you won’t be successful” Similar to my message of last week, don’t try to do everything at once, make a list and knock out the highest priority item, even if it isn’t the quickest item on the list.

2) Explaining “the why”: “Belief in the mission ties in with the fourth Law of Combat: Decentralized Command. The leader must explain not just what to do, but why.” I have been doing a good job of getting you workouts (most of the time) but I’ve been doing a crap job of explaining/telling y’all why we’re doing these workouts and what we’re leading up to. I will do better going forward and if you have any “why” questions, please don’t hesitate to ask!

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) USAT Membership Info: I need the Karten’s and Kochheiser to still fill out the forms (Don’t worry Allison, I know you’re at camp and spotty with the internet, just get it done when you can).

3) Aug 27^th race: Let me know if you DON’T want to race the first race of the season on 8/27 in MN. It’s more of a laid back race that everyone will be able to race, so I’ll sign you up unless you tell me otherwise.

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: These are our distance days, building your aerobic endurance that will become the foundation of harder intervals and harder workouts. These are more important than you probably realize.
- A workout

Warm up:

400 choice

6x50 kick w/fins on 15” rest

- Desc 1-3, 4-6 to RPE 8

8x50 on 15” rest

- Odd: Drill – choice

- Even: Swim and focus on the timing that you’re working on in ¾ catch up drill.

(1100 warm up)

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

1x800 pull w/20" rest

- 150 cruise, 50 push

6x50 on 15” rest

- Odds: Breath every 3^rd stroke

- Evens: Breath every 5^th stroke

1x600 no gear on 30” rest

- #1: Neg Split from RPE 4 to 6

6x50 on 15” rest

- Odds: Breath every 3^rd stroke

- Evens: Breath every 5^th stroke

1x400 no gear

- #1: Build by 100’s from RPE 5 to 8

(2400 main set/3500 total)

Warm down:

200 easy

- Total: 3700

- B workout

Warm up:

200 swim easy

8x50 w/fins on 20" rest

- Odds: Drill - Choice

- Evens: Normal swimming, Work on that timing.

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

(800 warm up)

Main Set: x2

1x400 pull w/20" rest

- 150 cruise, 50 push

6x25 on 15” rest

- Odds: Breath every 3^rd stroke

- Evens: Breath every 5^th stroke

1x300 no gear on 30” rest

- #1: Neg Split from RPE 4 to 6

6x25 on 15” rest

- Odds: Breath every 3^rd stroke

- Evens: Breath every 5^th stroke

1x200 no gear

- #1: Build by 50’s from RPE 5 to 8

(1200 main set/2000 total)

Warm down:

50 kick w/fins and board

50 easy swim on 20" rest

- Total: 2100

Swim #2: This workout is closer to a race paced style swim, you might have some harder broken up efforts (like today) or bookend efforts that will simulate going hard at the start of a race then settling into a steady pace.
- A workout

Warm up:

300 choice

4x150 w/fins - 20" rest

- Odds: 100 kick build/50 swim

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

(900 warm up)

Main Set

Broken 500:

- 200 @RPE 5w/10” rest, 2x100 @RPE 7 on 10” rest, 2x50 @RPE 8 on 5” rest (take an additional 30” rest after the last 50).

200 as 50 easy swim, 50 drill, 50 kick, 50 easy swim on 30” rest

Broken 400:

- 2x100 @RPE 7 on 10” rest, 4x50 @RPE 8 on 5” rest (take an additional 30” rest after the last 50).

200 as 50 easy swim, 50 drill, 50 kick, 50 easy swim on 30” rest

2x Broken 300:

- 50 ALL OUT w/10” rest, 150 @RPE 5 w/10” rest, 2x50 @RPE 8 w/5” rest (taking 30” extra between the 300’s).

200 as 50 easy swim, 50 drill, 50 kick, 50 easy swim on 30” rest

(2100 main set/3000 total)

Warm down:

100 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

Broken 300:

- 2x100 @RPE 6 on 15” rest, 2x50 @RPE 8 on 10” rest (take an additional 30” rest after the last 50).

100 as 50 easy swim, 25 drill, 25 easy swim on 30” rest

Broken 200:

- 100 @RPE 7 on 15” rest, 2x50 @RPE 8 on 10” rest (take an additional 30” rest after the last 50).

100 as 50 easy swim, 25 drill, 25 easy swim on 30” rest

2x Broken 100:

- 25 ALL OUT w/10” rest, 50 @RPE 5 w/15” rest, 25 ALL OUT (taking 30” extra between the 300’s).

100 as 50 easy swim, 25 drill, 25 easy swim on 30” rest

(1000 set/1800 total)

Warm down:

2x50 easy swim

- Total: 1900

Swim #3: This workout varies from really hard and short or to a focused pull set to work on strength. Since the last workout was fairly aggressive this one will be a bit more laid back with a higher focus on pulling with paddles and buoy.
- A workout

Warm up: all on 20-30" rest

300 choice

200 pull

Drill Set x2 w/fins and all on 10” rest

200 – 50 drill/50 swim

100 kick build to RPE 7

2x50 swim @RPE 7-8

(1300 warm up)

Main Set: On the Desc, only descend to about RPE 6-7. Staying mostly aerobic, which means #1 of 4 will be super easy, don’t let your mind wonder too much, it’s a great opportunity to think about your catch and play around with it to see if you can make it more effective.

4x200 pull, Desc 1-4, on 20” rest

4x75 on 20” rest – RPE 4 and no gear

4x100 pull, Desc 1-4 on 15” rest

4x75 on 20” rest – RPE 4 and no gear

4x50 pull, Desc 1-4 on 10” rest

(2000 main set/3300 total)

Warm down:

200 easy mixer

- Total: 3500

- B workout

Warm up: all on 20-30" rest

2x100 choice

200 pull

Drill Set x2 w/fins and all on 20” rest

100 – 50 drill/50 swim

100 kick build to RPE 7

2x25 swim @RPE 7-8

(900 warm up)

4x100 pull, Desc 1-4, on 20” rest

4x50 on 20” rest – RPE 4 and no gear

4x75 pull, Desc 1-4 on 15” rest

4x50 on 20” rest – RPE 4 and no gear

4x50 pull, Desc 1-4 on 10” rest

(1300 main set/2200 total)

Warm down:

100 easy mixer

- Total: 2300

Bike Workouts:

Bike #1: Quick/Hard efforts – more designed as “leg openers” where there’s a short/hard effort but it’s not long enough to really tax your energy systems. It can be used to prep for harder workouts to come, i.e. Bike #2.

- Total time: 45'

Warm up: 20' @ RPE 3-4

Main Set: 6 rounds – topping out at 6 rounds, get after it!
- 30" @RPE 8 – it won’t feel like an 8 right off the bat, just think of a hard race effort like an 1 mile run or 500m swim, it’s a hard effort but not all out like we had been doing.
- 2:30 EASY, back at RPE 3-4.
(18' main set/38’ total)

Ride out the rest of the ride in RPE 3-5.

Bike #2: Over/Unders: These are designed to help your body adjust to the “ups and downs” of racing. Sometimes you’re going harder and sometimes you’re still going hard but not has hard. Training your body for this will help on race day when you need to respond to an attack, catch up to a group, or if you’re going up a hill. You’ll also become more comfortable at harder efforts.

Warm up: 15’
10' easy @RPE 3-4

1’ @RPE 5

1’ @RPE 6

1’ @RPE 7

2’ EASY

Main Set x2: You’ll notice additional minutes at each step but also I upped the “easier” part by going to RPE 6 instead of 5. I also dropped it to 2 rounds since the main set is longer.

2’ @RPE 8

4’ @RPE 6

2’ @RPE 8

4’ @RPE 6

4’ EASY
(16' rounds/32' set/47' total)

Remainder of ride @RPE 3-4
- Total Time 50'

Bike #3: Long Ride w/efforts: This is a staple ride, similar to the endurance swims, this is your foundation. Think of a pyramid, this is the base of the pyramid while Bike #2 is near the top of the pyramid. The bigger your base the bigger you can make the harder efforts and the longer you can hold them.

- Total Time: 60-80'

- RPE 3-5

- Every 10’ starting on the 20’ mark; Do 2’ @RPE 6 (Basically warm up for 20min, do 2min @RPE 6 then 8min @RPE 3-5, repeat that 2min harder/8min normal until your ride is over)

Run Workouts:

Run #1: This is a harder interval run, basically helping you get a feel for “race pace” and how hard you can hold for a 5k. We’re slowly building up to longer intervals

- A workout:
- Total time: 40'
Warm up:
Lunge Warm up: https://www.youtube.com/watch?v=l5GV77-oDPM&index=5&list=PLDBFE2213569F20C6
- 15' @RPE 3-4 after lunge warm up
(20' or so warm up)

Main Set x3
1:30 @5k feel (not an all-out sprint, but RPE 8-9, starting to get a feel for race pace)
3:30 @RPE 4
(5' rounds/15' set/35’ total)

Warm down:

Easy RPE 3 running. 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 45" 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: 25’ workout

5' walk warm up

5x (2' run, 1' walk)

5' walking warm down

Run #2: Brick run – This workout is designed to get your body used to running off the bike. It’s quite the adjustment so we practice this so it comes more naturally during races.
- A workout:
15' Brick run, FYL (find your legs) **On the 5' & 10' mark, toss in a 20" 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 – Same deal as the long bike, a staple in the training plan that will set you up for success. Most people go too hard on these runs, don’t feel bad for holding back and keeping yourself aerobic (which means you can speak in full sentences without gasping for air).
- A workout:
60-70' of 4' run/1' walk - RPE 3-5.
- B workout:
35-40' of 2' run/1' walk

- Meghan: 32’ workout

5' walk warm up

11x (1' run, 1' walk)

5' 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: With all of the strength training I’m hoping to build a better athlete. A lot of muscles get neglected during triathlon training and our bodies start to move in abnormal ways to counter balance muscle imbalances. The goal of strength training is to even things out and build a better engine for training and racing.
3x through:
- Front Squat x12

- Push up Protraction x12
- Straight Arm Bridges x12
- Hollow Hold for 40"
- Hollow Arch for 40"
- 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:
- Reverse Lunge x10 per leg (do all right leg, then switch and do 8x left leg)
- Flutter kicks x50 per leg

- Squat Burpee’s x12

- Leg Lifts x15
- Plank Series: Left side, Center, Right side - you rotate from one to the next without a break! 30" of each variety (1:30 total plank time)
- Rest 1-2'

Video's:
Reverse Lunge: https://www.youtube.com/watch?v=raQl44N_REc

Squat burpee: https://www.youtube.com/watch?v=Pf7wZvraWV0
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

Saturday, July 30, 2016

CUW Training Plan: Week of 8/1/16

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