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Coach Chris spent some time with the Champ this week….

RichRun

 

Chris has been on the road even more than I have.  This week he spent some time in Cookeville with Rich and is headed to train up in Ann Arbor before he heads home.

 

Still made sure to send us the goods, though.  And we are so glad he did.

 

Vivendi Lab. Week 8. Thursday

 

Row Workout

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Part 1:  3x3000m w/ 5min rest b/t reps

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Workout Details: Alternate tempo for each 3000m interval

500m ON, 500m OFF

400m ON, 400m OFF

300m ON, 300m OFF

200m ON, 200m OFF

100m ON, 100m OFF

“ON” pace (per 500m)/“OFF” pace (per 500m):

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Current 2000m Row PR Time

ON Pace/500m

OFF Pace/500m

Min

Max

06:20.0

01:39.9

01:41.6

02:04.5

06:30.0

01:42.5

01:44.4

02:07.7

06:40.0

01:45.0

01:47.2

02:10.8

06:50.0

01:47.7

01:49.7

02:14.1

07:00.0

01:50.3

01:52.5

02:17.4

07:10.0

01:52.8

01:55.0

02:20.6

07:20.0

01:55.4

01:57.8

02:23.9

07:30.0

01:58.1

02:00.6

02:27.0

07:40.0

02:00.6

02:03.1

02:30.2

07:50.0

02:03.2

02:05.9

02:33.5

08:00.0

02:05.9

02:08.3

02:36.8

08:10.0

02:08.3

02:11.1

02:40.0

08:20.0

02:11.0

02:13.9

02:43.1

08:30.0

02:13.6

02:16.4

02:46.4

08:40.0

02:16.1

02:19.2

02:49.7

08:50.0

02:18.8

02:21.7

02:52.9

09:00.0

02:21.4

02:24.5

02:56.2

09:10.0

02:23.9

02:27.3

02:59.3

09:20.0

02:26.5

02:29.8

03:02.6

09:30.0

02:29.2

02:32.6

03:05.8

09:40.0

02:31.8

02:35.4

03:09.1

09:50.0

02:34.4

02:37.9

03:12.4

10:00.0

02:37.0

02:40.7

03:15.0

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Part 2: 

Perform after Part 1 (as soon as you are ready to complete each movement unbroken.

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5 rounds

6 x Overhead Walking Lunge (135/95)

9 x Weighted Back Rack Jump Squats (135/95)

12 x Weighted Box Jumps

200m row (max effort sprint)

3min rest b/t rounds

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Weighted Back Rack Jump Squats: Perform with a barbell on back. Begin with feet slightly wider than shoulder width.  Squat to 3/4 depth..  Explosively jump straight up getting both feet off the ground.  With control, land fully on both feet with hips back and chest and head up.  Focus on landing properly for each rep.

Weighted Box/Plate Jumps:  Using dumbbells (25lbs/15lbs) jump up and onto 12” box or plates.  Step off box and reset for each jump (no rebounding).

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Run Workout

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100m – 200m Accelerations 

Intervals of 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m

Pace increases from mile speed down to 400m speed as intervals get longer.  

Walk back to start of next interval for rest.

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Track Workout Details:  I got this acceleration workout from Joe Vigil, US Nat’l Team and Olympic coach.  “Because maximum velocity at VO2 max for most athletes corresponds very closely with race ability, we use that figure (mile time at VO2 max) to determine training paces.  Start workout at mile speed and end workout at 400m speed.”

Acceleration Workout Calculation

  • Mile time:  5min or 300sec or 75sec/400m or 19sec/100m
  • 400m time:  60 Seconds or 30sec/200m

Acceleration Workout Formula

Take your 400m speed for 200m (30sec) and subtract your mile speed for 100m (19sec). 

30sec – 19sec = 11sec

11sec ÷ 10 = 1.1sec

Acceleration factor of 1.1 seconds

Example:  100 to 200m Acceleration Workout Target Times

100 – 19.0

110 – 19.0 + 1.1 = 20.1

120 – 20.1 + 1.1 = 21.2

130 – 22.3

140 – 23.4

150 – 24.5

160 – 25.6

170 – 26.7

180 – 27.8

190 – 28.9

200 – 30.0

Total Workout = 1650m

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Swim Workout

100 warm-up

  • 1×200 pull (alternate breathing:  right side down/left side back) w/ 30sec rest
  • 4×100 swim (#1: sprint 1st 25/bal easy; #2: sprint 2nd 25/bal easy; #3: sprint 3rd 25/bal easy; #4 sprint 4th 25/bal easy) w/ 30sec rest.
  • 4×100 kick w/ fins (#1: sprint 1st 25/bal easy; #2: sprint 2nd 25/bal easy; #3: sprint 3rd 25/bal easy; #4 sprint 4th 25/bal easy) w/ 30sec rest.
  • 1×200 pull (bilateral breathing pattern; alternate breaths 1 on right side to and next on left side) w/ 30sec rest.
  • 6×50 (odds: easy swim; evens: sprint) w/ 30sec rest
  • 6×50 kick w/ fins no board (alternate dolphin kick down & fast free/flutter kick back) w/ 30sec rest

100 warm-down

Total:  2000

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