Collegiate Plan: Week of November 14, 2016

I hope everyone enjoyed a week off from training, or at least with zero structure, but now it’s time to get back to work. Mainly focusing on getting in AT LEAST two workouts per sport per week, which isn’t much at all. If you want to continue to grow/maintain then I suggest carving out time for a 3^rd workout per sport a week.

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: Swim #1 and Strength w/Rustin
Tuesday: Bike #1

Wednesday: Run #1

Thursday: Swim #2

Friday: Bike #2

Saturday: Run #2

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:

4x200 on 20” rest

-        #1/2: Pull @ RPE 4

-        #3/4: No gear @ RPE 5

8x50 on 15” rest

-        Odds: Easy

-        Evens: RPE 6

(1200 main set/1900 total)

Warm down: 

200 easy

- Total: 2100

- B workout

- Do the same but only do 3x200’s in the main set.

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:

3x300 on 20” rest – Desc 1-3 start at RPE 4 and finish at RPE 6

8x75 on 15” rest

-        Odds: Breath every 5^th stroke

-        Evens: Breath every 3^rd stroke

 (1500 main set/2200 total)

Warm down: 

200 easy

- Total: 2400

- B workout

- Same set up but main set is 3x200 and 8x50’s

Bike Workout:

Bike #1: Just riding

- Both Groups:

-        30’ 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: 

-        MONDAY: Meet up with Rustin in the weight room at 3:30pm. He’ll give you a program to do after y’all meet up.

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