The Chronicles of Shanks: make it happen

Showing posts with label make it happen. Show all posts

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.

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: 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

- 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 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:

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:

Friday, September 16, 2016

Eating, Sleeping, and working out - The struggle is real

This is by far one of my favorite meme's in all the world and it nailed what my daily struggle is. In order to be healthy you should eat in a healthy manner (none of which is really quick by the way), get 8 hours of sleep a night, and exercise! Sounds simple right? Far from it, but it can be done, but I'm far from mastering it.

The past few weeks have been a really tough struggle for me on most of those fronts:
- Exercise: Luckily I now get to ride bikes with my team, so that's roughly 3 rides a week which is 3 more than I was getting in two months ago. Swimming is the same, I swim twice a week before coaching practice, but most of the reason I show up is to make sure the 3-4 girls who can't swim with the team show up! Running has taken the hardest hit, I ran twice this week for a total of 40 minutes. Strength training... huh?
- Sleeping: Staying up till 10pm working on homework then waking up at 4:45am is a rough go. Usually I won't go to bed till 11pm after shutting everything down and calming the mind enough to sleep.
- Eating well: I've had Kraft Mac n' Cheese twice for dinner this week and I've had pizza today, only pizza, for breakfast, lunch, and dinner.

This isn't a "woe is me" style post, I'm just showing you how I've been running myself into a wall recently and without my normal Sunday to prep food for the week, I eat whatever is quick and easy vs semi healthy and better for me.

How am I going to fix this?!?! Good question, here are some tips!

- Exercise: Put it in my calendar as a scheduled meeting, but be sure to leave time for showering and eating post workout, I tend to forget those aspects and it comes back to bite me in the butt. I'll do Strength on Mon and Wed nights (Mon I don't workout with the team, I just coach and Wed we don't have a PM workout) so I'll be able to go to Anytime Fitness and get swoll. I also need to start using that KB at my desk, every time I come/go I need to be doing 10 swings, but it's easy to forget, so I have to make it less easy and annoying till I start doing it.
- Sleeping: Fortunately and unfortunately my girlfriend will be out of town for the next three weeks. Actually the past few weeks we've hung out earlier so I can start getting ready for bed at 9pm and getting to bed early. Now with her traveling we'll have to figure out times to FaceTime and talk, which might mean later nights, but obviously it's a worthwhile investment (see how I used "investment" instead of "sacrifice"). This past week has been later nights due to working on my MBA 511 homework (my own fault for procrastination), but I'll be done with this class after this weekend and able to turn off my laptop earlier.
**Key tricks: Get in a habit, listen to the same music before bed (Trampled by Turtles on Pandora), turn off all screens 30-60min before I want to be asleep, pack up for the next day and make sure I have everything I need PLUS everything I need to do tomorrow written down and out of my head, and finally do some breathing exercises or reading (paper not kindle) to help slow things down and get my body ready for sleep.
- Eating: This is the hardest part for me. Breakfast has been a struggle since I coach on deck right after working out. I need to find a portable breakfast that's healthy and won't spoil if not kept cold. Lunch is always in the Cafe but I need to stay away from the pizza and fried foods, the allergy station usually has some really good stuff. Dinner I need to make/create time and have making dinners in a crock pot a priority. Those are simple and really good, I can get a load of recipes from Pinterest.

Exercise daily, Get 7-8 hours of sleep, and eat better than having boxed mac n' cheese, pizza, and banana and nutella sandwiches. That's the plan, now I just have to map out my week so it happens!