Collegiate Plan: Week of 11/18/16

Here we go, back at it!

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:  move around if/as needed, just get it done.
Monday: Off
Tuesday: Swim #1

Wednesday: Run #1

Thursday: Bike #1

Friday: Swim #2

Saturday: Bike #2

Sunday: Run #2

Swim Workouts:

Swim #1:
- A workout

Warm up: 

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

400 Pull on 30” rest – Negative split

300 pull on 20” rest – 50 cruise, 25 fast

3x200 swim

-        Descending #1-3 on 15” rest

4x100

-        50 breath every 5^th stroke, 50 breath every 3^rd stroke.

(1700 main set/2400 total)

Warm down: 

200 easy

- Total: 2600

- B workout

- Main Set adjustments:  

- 3x200’s become 3x100’s. 4x100’s become 4x50’s.

- 2100 total workout.

Swim #2:
- A workout

Warm up: 

300 choice

200 Drill/swim x50’s w/fins

200 kick/swim x50’s w/fins

(700 warm up)

Main Set:

600 Pull on 30” rest – RPE 4

6x50 on 10” rest

-        Odds: Fast

-        Evens: Easy

400 swim on 30” rest – RPE 4

6x50 on 10” rest

-        Odds: Breath every 5^th stroke

-        Evens: Breath every 3^rd stroke

8x25 on 30” rest

-        ALL FAST

(1800 main set/2500 total)

Warm down: 

200 easy

- Total: 2700

- B workout

- Main Set adjustments:  

- 500 pull to start, 300 swim is 2^nd.

- 6x50’s become 4x50’s.  

- 2300 total workout.

Bike Workout:

Bike #1: Big Gear Burst

- Both Groups: 40’ ride

-        Warm up: 15’ RPE 4

-        Main Set x4:

o   30” HARD in a big gear (aka shift down to almost the bottom of your rear wheel).

o   3:30 back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

-        Warm down: 9’ steady at RPE 4-5.

Bike #2: Ride at Zuzu pedals

- Both Groups: 60’ ride

-        Group workout at Zuzu.

-        Bring CUW ride kit (aka Mandex), bike shoes, bike trainer, and anything riding wise. Bring a small towel for sweat.

Run Workouts:

Run #1: Getting back to it, nothing fancy here, nice aerobic running.

- A&B workout: 30’ running at RPE 4

- C workout: 21’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 50’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 40’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- C workout: 25’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

Strength Workouts: 

-        Check what Rustin has given you.

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