Collegiate Plan: Week of 12/19/16

Getting back to work, we're racing in less than 3 months! 

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
Tuesday: Run #1 and strength

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2 and strength

Saturday: Bike #2

Sunday: Off

Swim Workouts:

Swim #1:
- A workout

Warm up: 

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: x3

300 Pull @RPE 4 – 20” rest

200 buoy only – build by 50’s to RPE 7 – 20” rest

100 no gear – Negative Split – 1’ rest before starting the next round

(1800 main set/2700 total)

Warm down: 

200 easy

- Total: 2900

- B workout

- Main Set adjustments:  Do 2 rounds instead of 3

- 2300 total workout.

Swim #2:
- A workout

Warm up: 

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: x3

4x25 Fast

3x50 breathing every 5^th stroke

2x75 build to RPE 6

100 easy

-        1’ rest between rounds, 15” rest on everything else

-        Round 1 and 2: Pull, Round 3 and 4: no gear.

(1500 main set/2400 total)

Warm down: 

200 easy

- Total: 2600

- B workout

- Main Set adjustments:  Do 2 rounds instead of 3

- 2100 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: 2’ intervals, 4’ easy

- Both Groups: 45’ ride

-        Warm up: 15’ @RPE 4

-        Main Set: x4

o   2’ @RPE 6

o   4’ @RPE 4

-        Warm down: 5’ easy

Run Workouts:

Run #1: Just running, enjoy the scenery or watch your favorite show on Netflix while on the treadmill. No agenda, just enjoying the experience

- A&B workout: 40’ of running

- C workout: 27’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 60’ running at RPE 4 (doing 9:30 @RPE 4, 30” @RPE 7)

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

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

Strength Workouts: 

This will be the same for both days, making it easy so you don’t have to go to a gym to knock this out.

-        3 rounds, circuit format, rest 1’ between rounds

-        Squats x10

-        Push ups x10 (knees down as needed)

-        Leg lifts x10 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)

-        Hip Bridges x10 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.

-        Flutter kicks x50 (or 25 per leg)

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