The Chronicles of Shanks: triathlon

Showing posts with label triathlon. Show all posts

Wednesday, April 26, 2017

WFB Masters 04.25.17: IM day w/freestyle options 400/4x100

Warm up:
10' solo
12x25 on 40" w/fins - kick/drill/swim x25
- Drill: Pendulum swing - https://www.youtube.com/watch?v=FZPRzX2CBZc&index=18&t=1s&list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)

Main Set: Medley option
6x50 on 1:00
- Odds: Free
- Evens: Stroke
400 Pull on 30" rest
4x100 IM on 145/200/210
- 70-80% effort, build into it if you will
400 Pull on 30" rest
4x100 IM same interval
- 80-90%, building into it if you'd like
(1900 main/2700 total)

Main Set: Freestyle option
6x50 on 1:00
- Odds: EZ
- Evens: Build
400 Pull on 30" rest
4x100 IM on 10" rest
- 70-80% effort, build into it if you will
400 Pull on 30" rest
4x100 on 10" rest
- 80-90%, building into it if you'd like
(1900 main/2700 total)

Add on set:
3x300 on 30" rest
- 50 at 90%, 200 at 70%, 50 at 90%
(900 set/3600 total)

Warm down
100 swim
100 kick
100 swim
- 3000 or 3900 total

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!

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: 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:

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:

Friday, April 21, 2017

WFB Masters 04.21.17: America is all about hot, nasty, speed.

Warm up:
10' solo
12x25 w/fins on 40": Kick/drill/swim by 25's
- Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO

Main Set: Set up for group swim, so we all went on the same intervals.
6x75's to 125'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)

2nd portion: Mental training - only have 6 stay for the 6-6:30 segment.
Swim either a 500 or 750
- 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: Long warm down especially if coming off the sprint set.
- 300 easy swimming, shaking things out.

Tuesday, April 18, 2017

WFB Masters 04/18/17: 12x50, 2x300, 6x100 medley and free options

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

Main Set: Medley option
12x50 on 100/105/110
- #1: FL/BK
- #2: BK/BR
- #3: BR/FR
- #4: Easy free
-- Desc by round, except keep the easy free, easy during all rounds
2x300 Pull on 30" rest
- every 4th 25 push
6x100 on 145/200/215
- #1-2: 50 back/50 free
- #3-4: 50 breast/50 free
- #5-6: IM
(1800 main/2600 total)

Main Set: Freestyle option
12x50 on 100/105/110
- #1-3: 70%
- #4: Easy
- #5-7: 80%
- #8: Easy
- #9-11: 90%
- #12: Easy
2x300 Pull on 30" rest
- every 4th 25 push
6x100 on 145/200/215
- Desc 2-2-2 to 85-90%
(1800 main/2600 total)

Warm down
100 swim
100 kick
100 swim
- Total: 2900

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:

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

- 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:

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: