The Chronicles of Shanks: 50's

Showing posts with label 50's. Show all posts

Sunday, November 13, 2016

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:

Thursday, September 15, 2016

Swim Workout: Goal 50's

This is the team workout for today, 9/15/16 that the CUW Women's team did. It's called Goal 50's, I forget where I first saw it done but it's something that has stuck with me and I'll bring out of the bag of tricks every so often.

The set is 30x50 on 1:00. The kicker is you set a goal time, something fairly aggressive that won't be hard to hit initially, but on the back half you'll be doing some work! Ideally if there's a coach on deck they can set the time for you if you've been swimming with for a while. Or y'all can be new still and guess way over their goal times and the team sets it up and crushes it down.

- The Warm up: Done in wetsuits to prep for the race this weekend.
300 Choice
4x100 Desc 1-4 on 15" rest
6x50 on 10" rest
- #1: Fast
- #2&3: Easy (repeat for 4-6).
- Get out of your wetsuit once the warm up is done, then swim an easy 100 to get moving again.

Main Set: I had three different sets/times going for the different skill levels.
- 30x50 on 1:00 (Girls were hitting 41-44" on these)
- 30x50 on 1:10 (These girls were swimming 52-55")
- 20x50 on 1:30 (She surprised me and went sub 1:00 on all of them when I thought she'd be 1:05. She crushed it and now I need to make new intervals for her).

Warm down:
300 easy, then we spend some time on open water drills. The ankle pull down, the hip cross over, and throwing bows.

It was a great set today and everyone did better than I expected to, which is always a good thing!

Saturday, March 5, 2016

A Challenge to myself - Day #1

I have been feeling like I'm in a coaching funk lately. In part I haven't had any hands on coaching recently since I've started the new job and currently working on building a team. In order to break out of this stale feeling, I'm going to produce work, and do my best to produce something every day. This work will be a new workout, daily, and thoroughly explained. Making myself view the workout more than usual and why I'm giving it to people. Things I have moved away from and replaced with the short and simple, believing that athletes/people are overstimulated and won't read half of what I write anyway. The tricky part will be to also keep these workouts focused and to the point. The alternative would be workouts with so many changes and weird sets that you'd have to print it off and read it several times to get the point. Now, to the work!

Swim workout:
Focus: Front part of the catch aka "Early Vertical Forearm"
Goal & Problem: Today we will focus on the early part of the catch, the one that's usually messed up via various reasons;
1) Dropping the lead hand while you breath - thus using it for balance/stability in the water instead of forward propulsion.
2) Flexibility - you cannot fully extend your arm, straight, to hold the water.
3) The Wave - My personal crutch, waving your hand side to side on top of the water to "hold the water" while you breath, then starting the catch.
4) A slew of other reasons.
The Fix: By using a few drills and shorter sets you can focus on that early catch, and if you happen to lose it for a few 50's, don't worry, we'll be repeating the drills to bring you back.

The Set:

Warm up:
300 choice
8x25 drill/swim in groups of two on 30/35/40/45" (drill/drill/swim/swim, repeat).
- Hold The Paddle Drill: see below
300 swim/kick x50 w/fins (fins being optional, but I know I hardly move without them).
8x25 drill/swim x25 on 35/40/45/50"
- Doggie Paddle: see below
(800 yard warm up)

Main Set:
30x50 on 50"/1:00/1:10
Repeat the below 5x in order to get 30x50:
#1: Hold the paddle drill
#2-3: Freestyle, focusing on not "breaking" the wrist at any part of the pull.
#4: Doggie paddle drill for a 25, normal freestyle for a 25.
#5-6: Freestyle, focusing on pulling your elbow up and outward to start the catch phase.
- Take enough rest so you can focus on the catch and stay engaged.
(1500 yard main set, 2300 total yards)

Warm down:
100 swim (yes, still thinking about your catch)
100 kick
(2500 total yards)

Notes: Pick the interval that'll give you 10-15" rest on the 25's and 15-20" rest on the 50's.

Doggie Paddle explained: Simulate the freestyle stroke but keep your head above water and your arms under the surface of the water during the entire exercise. Don’t recover over the water as you would during a normal freestyle stroke. Instead, after you finish near your hip, slide your hand/forearm under your body, close to your body, back to extension in front of your head.

Doggie Paddle drill resource: http://triathlon.competitor.com/2013/02/training/swim-speed-secrets-drills_71785#9AuYQyCAMhQzuuZI.99

Doggie Paddle Video: https://www.youtube.com/watch?v=S-_5CdVxX3Q

* Just look at how happy that guy is doing the doggie paddle!

Hold the Paddle explained: (see below photo) - Designed to connect your hand and wrist so you cannot (hopefully) bend your wrist to start your pull, which drops the elbow and causes you to have a less effective pull.

Notice how I am holding the top of the paddle in my fist. I am not using any of the straps, just grabbing the top of the paddle instead.