Collegiate Plan: Week of 11/21/16

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: Run #1
Tuesday: Swim #1

Wednesday: Bike #1

Thursday: Run #2

Friday: Bike #2

Saturday: Do something active, but no structure. Running is probably easiest when home.

Sunday: OFF DAY

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:

20x50 on 10” rest

-        #1-10: Pull, Desc 1-5, 6-10.

-        #11-20: No gear

o   Odds: Breath every 5^th stroke

o   Evens: Normal swimming/Choice

20x25’s on 25/30/35”

-        #1: ALL OUT

-        #2-4: Easy

(1500 main set/2200 total)

Warm down: 

200 easy

- Total: 2400

- B workout

- Same set, if short on time then cut the 25’s to just 12.

Bike Workout:

Bike #1: Just riding

- Both Groups:

-        40’ ride, RPE 4. Main focus is continuous spinning of the legs at the cadence we’d ride with at P3. Aka high 80’s to low 90’s RPM’s. You can count pedal strokes for 15” if you need to know where your cadence is at.

Bike #2: 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.

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: 45’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

- B workout: 35’ 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