The Chronicles of Shanks: Chop Wood Carry Water

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Monday, May 22, 2017

Collegiate Plan: 05.22.17

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: Swim #1

Tuesday: Bike #1 + Run #1 + Strength

Wednesday: Swim #2

Thursday: Bike #2

Friday: Run #2 + Swim

Saturday: Bike #3

Sunday: Run #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:
500 pull on 30” rest

- 100 cruise/25 push

2x250 on 20” rest

- Negative Split

4x125 on 10” rest

- Swimming at 75% effort, working aerobic systems to where #3/4 should feel a bit taxing on such limited rest.

10x50 on 1:00 interval

- #1: 25 easy/25 fast

- #2: 25 fast/25 easy

- #3: All easy

- #4-5: All fast

(2000 set/2900 total)

Warm down:

100 easy swim

100 kick

100 easy swim

- Total: 3200 yards

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:

300 pull on 30" rest

2x150 on 20" rest

- 50 swim/kick/swim with no fins

4x75 on 120/130

- Breath every 7th, 5th, 3rd stroke by 25.

- OR: Odds: Breath 5-3-5, Evens: breath 3-5-3

6x50 kick with fins on 100

- Desc: 2-2-2

4x75 on 120/130

- Build and Desc

2x150 on 20"

- 50 free/25 stroke

300 Pull - Negative Split

(2100 main set/2900 total)

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

Swim #3:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Main Set:

4x250 broken up
- 150 build on 10" rest
- 50 fast on 5" rest
- 50 easy on 30" rest
6x50 on 100/105
- #1-3: Fin on your right foot only
- #4-6: Fin on your left foot only
- Goal here is to get the foot without the fin to closely match the foot with the fin in kicking style.
5x100 on 10" rest
- GET AFTER IT!! aka hardest possible effort that you can maintain.

(1800 main set/2700 total)

Warm down:
200 easy
- Total: 2900

Bike Workout:

Bike #1: Base Building

- 45’ ride

- Ride for 30’ @RPE 4-5

- Last 15’ pick it up to RPE 5-6 to get the HR up a bit before you get to running off the bike.

Bike #2: Race effort intervals

- 45’ ride

- Warm up:

o 10’ @RPE 4

o 5x30” spin up/30” soft pedal

- Main Set: x5

o 2’ @RPE 8-9

o 4’ @RPE 4

o 30’ main set/45’ total

Bike #3: Longer ride

- 75’ ride @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: Brick run: Within 5’ of getting of the bike, begin this run workout.

- 15’ total run broken down as such:

o 5’ to “find your legs”

o 5’ @ RPE 5-7

o 5’ EASY to warm down

Run #2: 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 4-6

- B workout: 40min @RPE 4-6

- C workout: 30min @RPE 4-6

Run #3: Long run w/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:

4 rounds, circuit format. Take 30" between rounds and try to finish as fast as possible:
- 10 burpees
- 10 TRX rows or pull ups, or lat pull down
- 1min Plank (you can rotate between 1min standard plank and Side plank – doing 30” on each side for the round)
- 10 push-ups (knees down as needed, but ideally do as many normal push-ups as you can before putting your knees down)
- 50 flutter kicks (counting one leg, so 100 kicks if counting both legs)
- 10 body weight squats

Stretches:

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!

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:

Friday, April 14, 2017

Collegiate Plan: 04/17/17

Ladies, please take note of the changes.

- Weekly schedule got shuffled a bit, getting ready for summer schedule!!

- Strength: Same this week, I'll bump up the reps next week.

- Bike intervals changed and run duration also went up a smidgen.

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:

Warm up:

300 choice

300 Drill/swim x50’s w/fins

300 kick/swim x50’s w/fins

(900 warm up)

Kick Set: fins optional

100 build on 20" rest

4x50 Desc on 100

4x25 fast on 40

(400 set/1300 total)

Pull Set: Paddles and/or buoy

400 cruise on 30" rest

4x75 on 120/130/140+

- Breath every 3rd stroke, 5th stroke, 3rd stroke by 25.

(700 set/2000 total)

Main Set:

300 on 30" rest

- 50 stroke or 50 push freestyle

- 100 cruise

6x50 on 100/110

- Odds: Breath every 3rd stroke

- Evens: Breath every 5th stroke

**2x the below**

200 on 300/320/240

- 25 stroke or 25 push free

- 75 cruise

8x25 on 30/40

- Odds: 90%

- Evens: Easy

(1400 set/3400 total)

Warm down:

100 easy swim

100 kick

100 easy swim

- 3700 total

B group: Do 1x of the set that says “2x this set” 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
150: FL/Fr/BK/Fr/BR/Fr on 20" rest
4x75 on 120/130/140
- Desc 1-4
2x150 - same set up
8x75 - Desc 2-2-2-2
4x100 IM on 140/150/200
- Going for quality so pick an interval that gives you at least 20" rest
4x100 Free on 130/145/200
- BEST AVERAGE
(2150 main/3050 total)

Main Set: Freestyle option
150: Pull on 20" rest
4x75 on 15"
- Desc 1-4
2x150 - same set up
8x75 - Desc 2-2-2-2
4x100 pull
- 80% on 10" rest
4x100 Free on 130/145/200
- BEST AVERAGE
(2150 main/3050 total)

Warm down:
100 swim
100 kick
100 swim
(3350 total)

B squad cut out the first 150 and 4x75’s – making it 2900

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:

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:

Sunday, April 9, 2017

Collegiate Plan: 04/10/17

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:

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: