The Chronicles of Shanks: coaching

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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:

Thursday, April 20, 2017

WFB Masters 04.20.17: Medley and freestyle options

Pool was closed today due to the power being out then realizing the pump was off once the power came back on. Here's a workout for your swimming pleasure. I got the idea off of "Workouts off the Beaten Path" blog, which I had never seen till google enlightened me.

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25.
- Drill: Head up freestyle aka Tarzan: https://www.youtube.com/watch?v=dhhxeyWeh_s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=16
(800ish 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/2800 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/2800 total)

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Total 3100 yards

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:

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:

Monday, April 3, 2017

WFB Masters 04/03/17 - 2x600/400/200

Got in some more pulling work today and a nice distance-ish set.

Warm up:
10' solo
12x25 w/fins on 40" - kick/drill/swim x25's.
- Drill: 6-3-6 - https://www.youtube.com/watch?v=twI00MX2M-k&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&index=4
(800ish warm up)

Main Set:
2x600 on 40" rest
- #1: Pulling, steady 60-70% effort
- #2: No gear - build by 200's to 80-85%
2x400 on 30" rest
- #1: Pulling, steady 60-70%
- #2: No gear, Negative split
2x200 on 20" rest
- #1: Pulling, steady 60-70%
- #2: No gear, build by 50's to 85-90%
(2400 main/3200 total)

2nd set:
12x50 on 1:00/1:10/1:15 - pick an EASY interval so you still get 20" on the easy 50's.
- #1: ALL OUT
- #2 & 3: EASY
(600 set/3800 total)

Warm down:
200 easy - with 100 worth of kicking in there if you'd like
- Total: 4000

Thursday, March 30, 2017

WFB Masters workout 3/30/17: 3x(4x50/200/2x100)

Thursday is an IM day but with a freestyle alternative, so I will give you both options.

Warm up:
10' solo
12x25: Kick/drill/swim with fins on.
- IM Option: Do this in IM order
- Free option: Do either thumbscrape or head tap drill
https://www.youtube.com/watch?v=j97Hjtal7Vc&index=12&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO&t=1s
https://www.youtube.com/watch?v=y4rb8ta3P4k&index=14&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800-ish WU)

Option 1: IM option - 3 rounds, descend by round
4x50 on 100
- Fly/back, back/breast, breast/free, free/fly
200 freestyle - mellow for all 3 rounds - aka don't descend this
- 30" rest on this
2x100 IM on 130/145/200
- Optional 100 easy between rounds
(2100 main w/100 easy/ 2900 total)

Option 2: freestyle - 3 rounds, descend by round
4x50 on 100/110
- Desc #1-4 & desc by round... so play it smart.
200 pull - mellow effort, aka don't descend
- 30" rest after pull
2x100 strong - 1st round at 80-85%, 3rd round at 90-95%
(1800 main/2600 total)

I had 3 hang around after the main group, I did individual sets for them based on what they needed to focus on - roughly 800 yards of drills and swimming.

Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Option 1 total: 4000
- Option 2 total: 3700

Friday, January 20, 2017

Collegiate Plan: 1/23/17

Welcome back to campus everyone! This schedule is designed to semi mock what we'll be doing when team workouts start up again on Feb 13th!

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

Wednesday: Run #1 and strength

Thursday: Bike #2

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:

4x400 on 30” rest

- #1-2: Pull @RPE 4-5

- #3-4: Make #4 faster than #3 – no gear

8x50 on 15” rest

- #1: ALL OUT

- #2-4: Easy, recovering from the all out effort

(2000 set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do 3x400 instead of 4x400

- 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: 3 rounds of the below

- All swim sections done at RPE 7-8

25 on 10” rest

50 on 10” rest

75 on 10” rest

100 on 10” rest

75 on 10” rest

50 on 10” rest

25 on 10” rest

100 kick on 1’ rest

(600 round/1800 main set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 2 rounds instead of 3.

- 2100 total workout.

Bike Workout:

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

- Both Groups: 40’ ride

- Warm up: 20’ RPE 4

- Main Set x3:

o 4’ 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 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.

- Warm down: 2’ steady at RPE 4-5.

Bike #2: 3’ intervals, 3’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 3’ @RPE 6

o 3’ @RPE 4

- Warm down: 5’ easy

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

- 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:

Sunday, January 15, 2017

Collegiate Plan: 1/16/17

Easing up a bit this week, mostly on the bike. Swim/Run stay the same but we take it down to two bike workouts and drop the intervals a bit (either duration or rounds).

Safe Travels back to school and I'll see y'all soon!

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

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2 and strength

Saturday: Bike #2

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:

3x300 pull w/30" rest. Every 3rd 25 push

- 2 rounds of this Ladder, all Push

25/50/75/100/100/75/50/25

- 10" rest between distances, 40" rest between rounds.

(2100 set/3000 total)

Warm down:

200 easy

- Total: 3200

- B workout

- Main Set adjustments: Do 3x200 instead of 3x300

- 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:

2x600 Pull - steady 70%

2x400 - Negative Split - no gear

2x200 - 50 fast, 100 cruise, 50 fast

(2400 main set/3300 total)

Warm down:

200 easy

- Total: 3500

- B workout

- Main Set adjustments: Do 2x400, 2x300, 2x100 the 100’s as 25 fast/50 cruise/25 fast

- 2700 total workout.

Bike Workout:

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

- Both Groups: 35’ ride

- Warm up: 15’ RPE 4

- Main Set x3:

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: 2’ steady at RPE 4-5.

Bike #2: 4’ intervals, 3’ easy

- Both Groups: 40’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 2’ @RPE 6

o 3’ @RPE 4

- Warm down: 5’ easy

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

- Reverse Lunge x6/Leg

- 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:

Friday, January 6, 2017

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.

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:

Monday, January 2, 2017

Collegiate Plan: 1/2/17

Here we go ladies, sorry for the delay.

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

Wednesday: Bike #1

Thursday: Swim #2

Friday: Run #2

Saturday: Bike #2

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:

12x25 on 40”

- #1/2: FAST – like, all out fast

- #3: Easy

400 pull on 30” rest @RPE 4-5

12x25 on 40”

- #1/2: FAST – like, all out fast

- #3: Easy

400 pull on 30” rest – Neg Split to RPE 6-7.

4x25 on 40” – ALL FAST

5x100 on 10” rest – RPE 5 – focus on form even though you are tired.

(2000 set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do 6x25’s and 3x100’s.

- 2600 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:

3x300 Pull on 30” rest – Desc #1-3

3x200 swim on 10” rest – RPE 5, letting the interval do the work, you focus on not slowing down and holding a “steady strong” feel.

3x100 on 30” rest – BEST EFFORT

(1800 main set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do a 2 of each instead of 3

- 2300 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions

- Both Groups: 40’ ride

- Warm up: 15’ 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 4’ 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: 3’ intervals, 3’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 3’ @RPE 6

o 3’ @RPE 4

- Warm down: 5’ easy

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: 60’ 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

- Reverse Lunge x8/leg (reverse is when you take a huge step back to start the lunge, get that knee to touch the ground).

- 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 x50 (or 25 per leg)

Stretches:

Saturday, December 24, 2016

Collegiate Plan: Week of 12/26/16

New Years Day run is very IMPORTANT. Starting off the new year on the right foot, regardless of how rough you feel from the night before, get outside and go workout, this is a mental fortitude exercise. Will you follow through on your commitments (team, teammates, workouts) or will you come up with excuses on why you can't or didn't workout? Excuses now make it easier to create them down the road, prove to yourself that you can change that behavior and do the work that it takes to become a better athlete, person, teammate. This is a life skill, not just a sports skill.

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

Wednesday: Swim #2

Thursday: Bike #1

Friday: Day off

Saturday: Bike #2

Sunday: Run #2

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:

2x600 on 30" rest

#1: 100 @RPE 7, 400 @RPE 5, 100 @RPE 7

#2: 150 @ RPE 7, 300 @ RPE 5, 150 @ RPE 7

12x50 on 50/100/1:10

#1: Fast

#2, 3, 4: Easy

#5, 6: Fast

#7, 8: Easy

#9, 10, 11: Fast

#12: Easy

(1800 set/2700 total)

Warm down:

200 easy

- Total: 2900

- B workout

- Main Set adjustments: Do 6 instead of 12 50’s. Do numbers 7-12.

- 2600 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:

2 rounds - #1 Pull, #2 no gear

400 steady w/30" rest

3x100 - Desc #1-3 w/20" rest

6x50 on 10" rest

- Odds: Breath every 3rd stroke

- Evens: Breath every 5th stroke

(2000 main set/2900 total)

Warm down:

200 easy

- Total: 3100

- B workout

- Main Set adjustments: Do a 300, 2x100, and 4x50’s in the same pattern

- 2500 total workout.

Bike Workout:

Bike #1: Climbing – slow revolutions

- Both Groups: 40’ ride

- Warm up: 15’ RPE 4

- Main Set x5:

o 1’ 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: 9’ steady at RPE 4-5.

Bike #2: 2’ intervals, 4’ easy

- Both Groups: 45’ ride

- Warm up: 15’ @RPE 4

- Main Set: x4

o 2’ @RPE 6

o 4’ @RPE 4

- Warm down: 5’ easy

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: 40’ of running

- C workout: 27’ of 3’ running, 1’ walking.

Run #2: Pick ups

- A workout: 60’ 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

- Reverse Lunge x8/leg (reverse is when you take a huge step back to start the lunge, get that knee to touch the ground).

- 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 x50 (or 25 per leg)

Stretches: