Week > 16

Monday

• Day off  relax 

Tuesday

Swimming 0:45

• Warm up
• 400 Swim
• Main set
• Take 1:00 rest after the 1000 Swimming and before the 600 Pull.
• The purpose of this set is to work on stroke technique and getting into a rhythm over the course of a long swim.
• It's not meant to wipe you out, so stay in control of the pace.
• Concentrate on keeping your strokes per length constant & holding good form.
• 1000 straight swim, done in the following way:
• 500 |-§-| 75-80% intensity, feeling like a long open water swim
• 500 |-§-| 85-90%, building intensity toward the end
• 200 |-§-| 90%, very high intensity through the finish
• 600 Pull |-§-| 80-85% steady intensity the entire way
• (you can use paddles if you want)
• Cool down
• 4 x 50 recovery w/10 sec recovery, nice and easy

Bike : - 1:00

• 15:00 Warm up spin, begin at a very easy pace and increase your intensity to 65%
• Intermediate Set
• 6 x 15 sec fast w/45 sec easy spin after each
• get your HR up and body ready for the Main set
• Main set
• Let your HR gradually rise on #1, don't force it up past 90%
• - you'll notice that it will probably take until the second repeat to reach ...  the desired intensity zone.
• 4 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% easy spin after each
• - take an extra 6:00 rest after #2
• Cool down completely

Daily total > 1:45

Wednesday

Run : - 0:50

• 15:00 warmup, bringing your HR up to 70% gradually
• Go straight into a 15:00 tempo Run : - |-§-| 70-75%
• take a couple minute light jog before doing:
• 6 x 20 sec strides w/1:40 easy jog after each
• - try to fit in in 20 sec. & hold
• Finish with a steady Cool down , gradually lowering the intensity level back to 60%

Bike : - 1:20

• Simple, straightforward workout designed to keep your intensity in check and allow your body some "active recovery."
• 20:00 warmup spin, gradually raising your HR up to 70% by the end
• 2 x 15:00 |-§-| 75% intensity w/7:30 recovery spinning |-§-| 60% intensity after each
• Cool down completely

Daily total > 2:10

Week > to date > 3:55

Thursday

Swimming 0:45

• Warm up
• 200 Swim, then
• 16 x 25 w/5 sec rest after each
• alternate (4x thru): 1 Kick, 2 Swim, 1 IM order
• Main set
• 16 x 75 |-§-| 70-75% w/10 sec rest
• odds: (50 free - 25 kick)
• evens: (25 free - 25 choice - 25 free)
• Cool down
• 400 Pull |-§-| 70%

Run : - 1:05

• This workout is designed to be done at a track, though we will include the durations for these sets in case you're forced to stay out on the roads, or inside on a treadmill.
• 15:00 warmup jog
• 2 x 20 sec (about 100-150m on the track) w/40 easy jog (about 100-150m)
• 3 x 1200m (or 5:00) w/ 400m (or 2:00) |-§-| 60% after each
• - each one is performed as:
• 400m (or 1:50) |-§-| 80-85%,
• 400m (or 1:40)|-§-| 85-90%,
• 400m (or 1:30) |-§-| 90+%
• Cool down , bringing your HR under control before the end

Daily total > 1:50

Week > to date > 5:45

Friday

Swimming 1:00

• Warm up
• 8 x (50 Swimming - 50 Kick - 25 IM order) w/10 sec rest
• Main set
• Descending time trials:
• 800 Swimming |-§-| 70% - 60 sec rest
• 600 Swimming |-§-| 75% - 60 sec rest
• 400 Pull with Paddles |-§-| 80%
• Cool down
• 12 x 25 on 30 sec interval (leave every 30 sec)
• - alternate (3x thru): 25 kick - 25 left arm - 25 right arm - 25 swim

Daily total > 1:00

Week > to date > 6:45

Saturday

Bike : - 1:45

• Indoor Alternative:
• 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
• Drills
• These will help improve your technique and increase your HR for the Main set .
• Alternate an set with a , performing 2 of each (30 sec between sets):
• 4:30 Isolated Leg Training:
• 30 sec right leg only, 15 sec transition
• 4:30 Variable Gearing Set
• - do this twice through for each set:
• 45 sec in medium gear |-§-| 105 rpm,
• 45 sec in easy gear |-§-| 115 rpm,
• 45 sec in harder gear |-§-| 95 rpm
• Main set
• 2 x 20:00 w/10:00 recovery after each
• Keep your HR below 75% for the first one, and let it climb to as high as
• 85% if you feel comfortable doing so on the last one
• Long, gradual Cool down spin, bringing your HR back under 60%

Run : - 0:30

• Steady aerobic effort, immediately after the Bike  ride.
• Get into a relaxed tempo right away and allow your HR to hang out at around 75% throughout the run.
• Maintain a "proud", tall relaxed form and relatively quick and light cadence.

Daily total > 2:15

Week > to date > 9:00

Sunday

Run : - 1:00

• This final Run : - of the Week > can give your body some "lipid metabolism".... (fat burning) training that it will need in the longer races.
• You should hold a steady intensity level throughout (anything above 70% and below 80% is fine), and reduce your intensity substantially during the final 20:00 .... to help you Cool down properly.

Bike : - 0:30

• Immediately after the Run if possible to add additional aerobic work.
• After 15:00 |-§-| 70-75%, do the following drill to mix it up:
• 2 x 4:30 Variable Gearing Set w/30 sec recovery ... each one is as follows:
• ... 3 x through:
• ... 40 sec |-§-| 90-95 rpm, 75% intensity;
• ... 20 sec |-§-| 100-105 rpm, 80% intensity;
• ... 30 sec |-§-| 80-85 rpm, 85% intensity
• Bring your HR back down under 60% by the end

Daily total > 1:30

Week > to date > 10:30

Swimming 2:30 - Bike : - 4:35 - Run : - 3:25 ... Total: 10:30