Collegiate Plan: 1/23/17

Welcome back to campus everyone! This schedule is designed to semi mock what we'll be doing when team workouts start up again on Feb 13th!

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: Bike #1
Tuesday: Swim #1

Wednesday: Run #1 and strength

Thursday: Bike #2

Friday: Swim #2

Saturday: Run #2 and strength

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:

4x400 on 30” rest

-        #1-2: Pull @RPE 4-5

-        #3-4: Make #4 faster than #3 – no gear

8x50 on 15” rest

-        #1: ALL OUT

-        #2-4: Easy, recovering from the all out effort

(2000 set/2900 total)

Warm down: 

200 easy

- Total: 3100

- B workout

- Main Set adjustments:  Do 3x400 instead of 4x400

- 2700 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: 3 rounds of the below

-        All swim sections done at RPE 7-8

25 on 10” rest

50 on 10” rest

75 on 10” rest

100 on 10” rest

100 on 10” rest

75 on 10” rest

50 on 10” rest

25 on 10” rest

100 kick on 1’ rest

 (600 round/1800 main set/2700 total)

Warm down: 

200 easy

- Total: 2900

- B workout

- Main Set adjustments:  Do 2 rounds instead of 3.

- 2100 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions – working on cycling strength

- Both Groups: 40’ ride

-        Warm up: 20’ RPE 4

-        Main Set x3:

o   4’ Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 5-6 (aka shift down to almost the bottom of your rear wheel).

o   2’ 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: 2’ steady at RPE 4-5.

Bike #2: 3’ intervals, 3’ easy

- Both Groups: 45’ ride

-        Warm up: 15’ @RPE 4

-        Main Set: x4

o   3’ @RPE 6

o   3’ @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: 45’ of running

- C workout: 30’ of 4’ running, 1’ walking.

Run #2: Pick ups

- A workout: 65’ 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

-        Squat x10 – going for speed

-        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 x100 (or 50 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