The Chronicles of Shanks: CUW

Showing posts with label CUW. Show all posts

Saturday, April 29, 2017

Collegiate Plan: 05.01.17

Here's the plan for Exam Week, fairly laid back, cutting back on total workouts and overall time. If anything, just do something to get the body moving, break up studying, and blow off some steam!

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: Bike #1

Wednesday: Swim #1

Thursday: Run #2 + Strength

Friday: Choice

Saturday: Choice

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)

Main Set:
6x25 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x50 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x75 at 85% on 10" rest
50 easy swim
150 pull at 60%
6x100 at 85% on 10" rest
(2100 set/3000 total)

Warm down:

100 easy swim

100 kick

100 easy swim

Bike Workout:

Bike #1: Race effort intervals

- Both Groups: 35’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x4

o 2’ @RPE 8-9

o 3’ @RPE 4

o 20’ main set/35’ total

Run Workouts:

Run #1: Base Run

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

- All workout: 30min @RPE 4-5

Run #2: Same as #1

Strength Workouts:

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

Stretches:

Saturday, April 22, 2017

Collegiate Plan: 04.24.17

Bike and run work stayed the same this week, trying not to add too much additional stress as finals are approaching. I changed up the swims and added a few reps to the strength set.

Reminder that we have a meeting on Monday from 3:30-4pm, I will see you there!

Week Layout:
Monday: Swim #1

Tuesday: Run #1+ Strength

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2 + Strength

Saturday: Bike #2

Sunday: OFF

Swim Workouts:

Swim #1: Fun day with some sprinting mixed in!

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set: Set up for group swim, so we all went on the same intervals.
6x75's to 100's - get in what you can on a 1:30 interval
- Pulling those
9x50 on 1:00 interval - no gear
- #1: Fast
- #2-3: Easy
6 rounds of the below w/fins on:
- 25 SPRINT on 40"
- 50 easy on 1:20
- If you have more than 1 person in your lane then gap by 10 seconds for cleaner water.
(1350 to 1650 main set)

- A’s: Do 100’s on the 1:30 interval set

- B’s: Do 75’s on the 1:30 interval set

2nd portion: Mental training - only have 6 stay for the 6-6:30 segment.
Swim either a 500 (B’s) or 750 (A’s)
- swim it as: 100 cruise, 25 push (80% roughly)
- Goal: Stay mentally engaged, counting your laps, but more importantly, not letting your form go to crap at the end of a tiring work/training week.

Warm down:

100 easy swim

100 kick

100 easy swim

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 - IM order for 4 rounds of the below
2x25 kick on 15" rest
2x50 on 15" rest
- 25 drill/25 stroke
2x100 on 20-30" rest
- Round 1: fly/free/fly/free
- Round 2: back/free/back/free
- Round 3: breast/free/breast/free
- Round 4: IM
150 pull on 30" rest - a little extra before starting the next round
(500 round/2000 main/2900 total)

Main Set: Freestyle option
2x25 kick on 15" rest
2x50 on 15" rest
- Breath every 5th stroke
2x100 on 20-30" rest
- Round 1: 60% effort
- Round 2: 70%
- Round 3: 80%
- Round 4: 90%
150 pull mellow on 30" rest - a little extra before starting the next round
(500 round/2000 main/2900 total)

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Total 3200 yards

B squad: Skip round #1 and do Rounds 2, 3, and 4. Making it a 2700 workout

Bike Workout:

Bike #1: Race effort intervals

- Both Groups: 45’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x6

o 1’ @RPE 8-9

o 4’ @RPE 4

o 30’ main set/45’ total

Bike #2: Longer ride

- Both Groups: 75’ ride

- 75’ @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: 40min @RPE 4-5

- C workout: 30min @RPE 4-5

Run #2: Pick ups

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

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

- C workout: 35+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

Strength Workouts:

Stretches:

Monday, March 27, 2017

Collegiate Plan: Week Of 03/27/17

Back to it! Starting to train up for summer races and the Fall season!

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)

Main Set:

3x300 Pull @RPE 4-5, 20” rest

3x200 Neg Split from @RPE 4 to 6-7 on 20” rest

3x100 Desc #1-3 on 15” rest

(1800 set/2700 total)

Warm down:

200 easy (add in some kicking and mixed stroke work here)

- Total: 2900

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:

8x125 on 20” rest

- 50 stroke @RPE 7, 75 easy free OR 50 @RPE 7, 75 easy free

8x75 on 15-20” rest

- Odds: 50 fast, 25 easy

- Evens: Cruise at @PRE 5

(1600 main/2500 total)

Warm down:

200 easy

- Total: 2700

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: 60’ ride

- 60’ @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

- 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:

4 rounds = 10' of strength

20" on/10" rest

- Squats

- Flutter kicks

- Push ups

- Leg Lifts

- Hip Bridges

Stretches:

Monday, February 20, 2017

Collegiate Plan: 02.20.17

Ladies,

Pretty much the same deal as last week with a few minor tweaks. Let's keep up the good work!

Week Layout: move around if/as needed, just get it done.
Monday: Bike #1 and Run #1

- Gear: Bike, bike trainer, all bike items (minus helmet), run shoes, outdoor run cloths, small towel for sweating.

Tuesday: Swim #1

Wednesday: Run #2 and strength

- Prep for outdoor running, dress appropriately

Thursday: Bike #2

- All indoor bike items: trainer, bike, bike gear (minus helmet), small towel for sweat.

Friday: Swim #2

Saturday: Run #3 and strength

Sunday: Bike #3

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)

Main Set: 3 rounds

- Pull round #1

- No gear round #2 & #3

100 @RPE 8 on 10” rest

100 @RPE 6 on 10” rest

100 @RPE 8 on 30” rest

4x50 easy on 20” rest

(1500 set/2400 total)

Warm down:

200 easy (add in some kicking and mixed stroke work here)

- Total: 2600

Swim #2:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Pre Set:

4x75 on 1:20/1:30/1:40 interval

- Odds: 50 cruise, 25 fast

- Evens: 25 fast, 50 cruise

(300 set/1200 total)

Main Set:

200 ALL OUT on 1’ rest

4x50 easy swim, 20” rest after each 50

4x100 pull on 1:30/1:45/2:00/2:15

- Desc #1-4.

4x50 easy swim, 20” rest after each 50

200 ALL OUT on 1’ rest

(1000 main/2200 total)

Relay’s if time allots

Warm down:

200 easy

- Total: 2400

Bike Workout:

Bike #1: Hard intervals

- Both Groups: 45’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x6

o 1:30 @RPE 9

o 3:00 @RPE 4

§ Plus 2’ rest after round 3

o 29’ main set/44’ total

- Warm down: Just the last 1’ of main set then brick run

Bike #2: Climbing intervals

- Both Groups: 55’ ride

- Warm up:

o 10’ RPE 4

o 5x30” spin up/1:30 easy

- Main Set x6:

o Done as: 3x(30” in saddle/30” out of saddle) then 3’ back at @RPE 4

o 30” Shift to a big gear and slow your pedal stroke to simulate climbing. RPE 6-7 (aka shift down to almost the bottom of your rear wheel).

o 30” still in that big gear but get out of the saddle, like you’re climbing a big ol’ hill

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.

o 36’ main set

- Warm down: 4’ steady at RPE 4-5.

Bike #3: Long Ride

- All Groups: 90’ ride

- 9’ @RPE 4-5, 1’ @RPE 6-7

Run Workouts:

Run #1: Brick run up the Bluff:

- Warm up: Long way over to the Bluff. Run down the bluff.

- Main Set:

o Run from the bottom of the service road to the beach and back. Regroup at bottom of service hill.

o Run up the service hill, best effort!

- Warm down:

o Walk to main road from top of service hill.

o Easy jog the long way back around the school to Regents where coach will let you back in.

Run #2: Hills on the treadmill OR outside loops

- Outside Version:

A workout:

- Staring at the top of the hill by the bluff. 5 laps

o From the Soccer Field to the Right turn at the end of Health Sciences – GOING HARD!!

o Walk for 1’ at the top of the hill to catch your breath.

o Steady run the loop around campus.

B workout: 4 laps

C workout: 3 laps

- Inside version:

Getting on and off the treadmill at speed: https://www.youtube.com/watch?v=XdJF9gJt-Ds

- Stand on the side of the treadmill, crank up the speed and incline, once it’s up to speed then using the side bars, pick yourself up and hover over the treadmill, ghost pedal a few steps to get your feet up to speed before starting the interval and letting yourself down. Same thing getting off, lift yourself up with the side bars and place your feet on the side of the treadmill. Crank down the speed and incline until at walking pace then start walking.

- The video above shows a good “mount” but a horrible “dismount’.

- A workout: 40’ run (actual duration will be longer as it takes time to get the treadmill to adjust speed. The 40’ run is actual time running, not standing on the side of the treadmill waiting for the speed to change).

- 15’ warm up

- Main Set x6:

o 1’ at 5k pace @5% incline

o 1:30 walk @2.5-3.0mph and 0% incline.

o 2:30 easy jog @1% incline but you set the pace

o 5’ rounds/30’ main set

- 5’ easy run warm down.

- B workout: Same deal, but 5 rounds of the main set for a total of 35’ workout

- C workout: Same deal but 4 rounds of the main set for a 30’ total workout

Run #3: Pick ups

- A workout: 75+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)

- B workout: 45+’ 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:

4 rounds = 10' of strength

20" on/10" rest

- Squats

- Flutter kicks

- Push ups

- Leg Lifts

- Hip Bridges

Stretches:

Friday, February 3, 2017

Collegiate Plan: 02/06/17

Here we go ladies! Very similar stuff to last week but increasing the intervals on the intensity sections.

Team Meeting: Thursday - Field House 038 - 4-5pm. I will send out more details about what we're talking about next week so you've got time to think of answers.

Reminders:

- Swimming at Schroders: If you plan on swimming there during the day you MUST be done/out of the water by 3:30pm. Their swim teams start shortly after and we must be completely cleared out by then.

- Team Conditioning: Rustin host a conditioning workout from 9:20-10am on Mon/Tues/Thurs/Fri – in lieu of chapel. Monday and Thursday are now Triathlon Team days. I know there are a few class conflicts (Allison, Gutzmann, MKay that have 10am classes). If you cannot make it on Mon/Thurs then please schedule with me a different time that you can attend.

Week Layout: move around if/as needed, just get it done.
Monday: Bike #1 and Team Conditioning
Tuesday: Swim #1

Wednesday: Run #1 and strength

Thursday: Bike #2 and Team Conditioning

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: 2 rounds

300 pull @RPE 4

12x50 on 1:00/1:10

- Odds: @RPE 8-9

- Evens: Easy

100 kick w/fins – take 1’ before starting round #2.

(1600 set/2500 total)

Warm down:

300 easy (add in some kicking and mixed stroke work here)

- Total: 2800

- B workout

- Main Set adjustments: Do a 200 pull and 10x50’s but with the same pattern

- 2400 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)

Pre Set:

8x75 on 1:20/1:30/1:40 interval

- Odds: 50 cruise, 25 fast

- Evens: 25 fast, 50 cruise

(600 set/1500 total)

Main Set: 3 rounds

200 Best Average on 1’ rest

4x50 easy swim, 20” rest after each 50, but an extra 40” rest after the last one before you start the next round

(1200 main/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 4x75 for the pre-set and 2 rounds of the main set

- 2200 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions – working on cycling strength, shorter interval but also shorter rest this week.

- Both Groups: 45’ ride

- Warm up: 20’ RPE 4

- Main Set x4:

o 2’ 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 1’ still in that big gear but get out of the saddle, like you’re climbing a big ol’ hill

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.

o 20’ main set

- Warm down: 5’ steady at RPE 4-5.

Bike #2: Hard 30” intervals

- Both Groups: 40’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 45” @RPE 10

o 4:15 @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Hills on the treadmill

Getting on and off the treadmill at speed: https://www.youtube.com/watch?v=XdJF9gJt-Ds

- The video above shows a good “mount” but a horrible “dismount’.

- 15’ warm up

- Main Set x5:

o 45” at 5k pace @5% incline

o 1:15 walk @2.5-3.0mph and 0% incline.

o 2’ easy jog @1% incline but you set the pace

o 4’ rounds/20’ main set

- 5’ easy run warm down.

- B workout: Same deal, but 4 rounds of the main set for a total of 35’ workout

- C workout: Same deal but 3 rounds of the main set for a 30’ total workout

Run #2: Pick ups

- A workout: 70’ running at RPE 4 (doing 4:30 @RPE 4, 30” @RPE 7)

- B workout: 45’ 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:

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

- Reverse Lunge x8/leg

- Push ups x10 (knees down as needed)

- Leg lifts x15 (ab workout, 2 second up count and 2 second down count so you’re controlling the motion)

- Hip Bridges x15 – both legs and focusing on flexing your bottox at the top and holding for 2 seconds.

- Flutter kicks x100 (or 50 per leg)

Stretches:

Saturday, January 28, 2017

Collegiate Plan: 1/30/17

New Updates:

- High Intensity Workouts: We’re going to start focusing on some short duration, high intensity workouts for the spring season. I’ll start prep work this week so you’ll be ready when we get started on February 13th.

Week Layout: move around if/as needed, just get it done.
Monday: Bike #1 and Team Conditioning
Tuesday: Swim #1

Wednesday: Run #1 and strength

Thursday: Bike #2 and Team Conditioning

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:

100 ALL OUT with 1min rest (remember your time)

100 easy w/30” rest

2x200 Pull @RPE 4 on 20” rest

12x50 on 1:00 or 1:10 interval

- #1: All Out

- #2-3: Easy

2x200 swim @RPE 4 on 20” rest

100 ALL OUT WITH FINS ON – try to beat your original 100 all out time

(1700 set/2600 total)

Warm down:

300 easy (add in some kicking and mixed stroke work here)

- Total: 2900

- B workout

- Main Set adjustments: Do 2x100 instead of 2x200 and do 9x50’s instead of 12x50’s

- 2450 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)

Pre Set:

8x75 on 1:20/1:30/1:40 interval

- Odds: 50 cruise, 25 fast

- Evens: 25 fast, 50 cruise

(600 set/1500 total)

Main Set: 5 rounds

100 Best Average on 1’ rest

4x50 easy swim, 20” rest after each 50, but an extra 40” rest after the last one before you start the next round

(1500 main/3000 total)

Warm down:

200 easy

- Total: 3200

- B workout

- Main Set adjustments: Do 4x75 for the pre-set and 4 rounds of the main set

- 2600 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions – working on cycling strength, shorter interval but also shorter rest this week.

- Both Groups: 40’ ride

- Warm up: 20’ RPE 4

- Main Set x5:

o 2’ 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 1’ back to RPE 4, shift back to an easier gear (shift up 6-7 times) and back to a cadence in the 80’s.

o 15’ main set

- Warm down: 5’ steady at RPE 4-5.

Bike #2: Hard 30” intervals

- Both Groups: 40’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 30” @RPE 10

o 4:30 @RPE 4

- Warm down: 5’ easy

Run Workouts:

Run #1: Hills on the treadmill

Getting on and off the treadmill at speed: https://www.youtube.com/watch?v=XdJF9gJt-Ds

- The video above shows a good “mount” but a horrible “dismount’.

- 15’ warm up

- Main Set x5:

o 30” at 5k pace @5% incline

o 1:30 walk @2.5-3.0mph and 0% incline.

o 2’ easy jog @1% incline but you set the pace

o 4’ rounds/20’ main set

- 5’ easy run warm down.

- B workout: Same deal, but 4 rounds of the main set for a total of 35’ workout

- C workout: Same deal but 3 rounds of the main set for a 30’ total workout

Run #2: Pick ups

- A workout: 65’ running at RPE 4 (doing 4:30 @RPE 4, 30” @RPE 7)

- B workout: 45’ 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:

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: