Collegiate Plan: 04/10/17

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: 
Monday: Run #1+ Strength

Tuesday: Swim #1

Wednesday: Bike #1

Thursday: Run #2 + Strength

Friday: Swim #2

Saturday: Bike #2

Sunday: OFF

Swim Workouts:

Swim #1:

Warm up: 

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Kick Set w/fins:
8x50 on 100
- Desc 1-4, 5-8
100 easy swim
(500 set/1300 total)

Bookend efforts:
3x300 on 45" rest
- 50 @85-90%
- 200 steady
- 50 @85-90%

3x200 on 30" rest
- 75 @80%
- 50 cruise - aka easy
- 75 @80%
3x150 on 30"
- 50 @85-90%
- 50 cruise - aka easy
- 50 @85-90%
(1050 set/3250 total)

Warm down:
100 easy swim
100 kick
100 easy swim
Total: 3550

B group: Do 2x each for 2900 total

Swim #2:

Warm up: 

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: Medley option

400 pull on 45"

2x200 IM on 30" rest

300 pull on 30" rest

3x100 IM on 20" rest

- Desc #1-3

200 pull on 30" rest

200 IM on 20" rest

100 pull on 30" rest

100 IM Best effort

200 easy shake out

(2200 main/3000 total)

Main Set: Freestyle option

400 pull on 45"

2x200 Neg Split on 30" rest

300 pull on 30" rest

3x100 on 20" rest

- Desc #1-3

200 pull on 30" rest

200 HARD on 20" rest

100 pull on 30" rest

100 Best effort

200 easy shake out

(2200 main/3000 total)

Warm down:

100 easy swim

100 kick

100 easy swim

Total: 3300

B squad cut out the 400 at the top for 2900 total.

Bike Workout:

Bike #1: BGB

- Both Groups: 45’ ride

-        Warm up:

o   10’ @RPE 4

o   5x30” spin up/30” soft pedal

-        Main Set: x6

o   30” @RPE 9 – shift down to a hard gear and crank hard for 30 seconds (not climbing, try to get the pedals moving fast, like a sprint).

o   4:30 @RPE 4

o   30’ main set/45’ total

Bike #2: Longer ride

- Both Groups: 70’ ride

-        70’ @RPE 4-5, steady pressure on the pedals for this ride. We’ll bump up the time frame as it gets nicer outside.

Run Workouts:

Run #1: Base Run + once up the service hill

-        These are great foundation runs, though they seem like nothing special, it builds the foundation for harder and longer runs down the road.

-        A workout: 45min @RPE 4-5

-        B workout: 35min @RPE 4-5

-        C workout: 25min @RPE 4-5

Run #2: Pick ups

- A workout: 50+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

- B workout: 40+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

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

Strength Workouts: 

5 rounds, circuit format. Take 30-60" between rounds:
- 5 burpees
- 5 TRX rows or pull ups, or lat pull down
- 30" straight arm plank
- 5 push ups
- 50 flutter kicks (counting one leg, so 100 kicks if counting both legs)
- 5 body weight squats

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