The Chronicles of Shanks: Collegiate Plan: 1/9/16

Ladies, bumping things up a bit. Adding a 3rd bike workout for the week so we can get in a little endurance along with the slow revolutions (building strength) and the intervals (getting comfortable at near race intensity).
Swims: Basic sets this week, challenging your mental focus. Stay engaged with what you're doing so you don't lose count or forget where in the set you are. You can also use pennies or other markers on the deck to help you keep count.
Runs: Bumping up the long run for the A group just a tad.
Strength: doing it 2x/wk now and I've marked 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: Swim #1 and Bike 1
Tuesday: Run #1 and strength

Wednesday: Swim #2

Thursday: Bike #2

Friday: Run #2 and strength

Saturday: Bike #3

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:

10x200 on 20” rest

- #1-5 Pull: Desc 1-5.

- #6-10 no gear – do 50 Fast, 100 cruise, 50 fast.

(2000 set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do 8x200’s, 4 of each

- 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:

20x100 on 15” rest

- #1: Easy

- #2: Build by 25’s to RPE 6

- #3: 50 easy/50 fast

- #4: 50 fast/50 easy

- #5: All Fast… repeat #1-5 till you hit 20 (hint, that’s 4 rounds).

(2000 main set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do 15x100’s – so 3 rounds instead of 4.

- 2600 total workout.

Bike Workout:

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

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x4:

o 3’ 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 3’ 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: 1’ steady at RPE 4-5.

Bike #2: 4’ intervals, 3’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 4’ @RPE 6

o 3’ @RPE 4

- Warm down: 4’ easy

Bike #3: Long Ride

- Both Groups: 60-75’ of riding at RPE: 4-5

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

- 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 x100 (or 50 per leg)

Stretches:

The Chronicles of Shanks

Friday, January 6, 2017

Collegiate Plan: 1/9/16

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