Week > 22


Monday

  • Complete day off....

Tuesday

Swimming 0:45

  • Warm up
  • 200 Swimming - 200 Kick - 200 Pull
  • 2 sets of (4 x 50 w/10 sec rest) w/1:00 btwn sets
  • - build from slow on #1 to fast on #4
  • Main set
  • 6 x 150 |-§-| 75% w/15 sec rest ... hold the pace even throughout
  • Cool down
  • 300 recovery swim, nice and easy

Bike : - 0:55

  • 10:00 Warm up spin
  • - begin at an easy pace and slowly increase your intensity to 70%
  • Intermediate Set
  • 4 x 15 sec fast spinning |-§-| 110+ rpm cadence w/45 sec recovery after each
  • Main set
  • Choose a more difficult gear than usual, and hold around 85 rpm throughout.
  • 3 x 7:00 |-§-| 85% with 3:00 recovery after each repeat
  • Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:40


Wednesday

Run : - 0:45

  • 10:00 gradual warmup, bringing your HR up to 70% by the end
  • 15:00 "tempo" Run : - |-§-| 80% intensity
  • - holding an even rhythm and pace throughout
  • - relax your shoulders, hold your head still, use a quick cadence, and breathe easily.
  • Throw in these drills toward the end to put additional emphasis on faster leg turnover:
  • 5 x (20 sec strides w/1:40 easy jog after each)
  • Cool down gradually & completely

Bike : - 1:15

  • 20:00 Warm up spin
  • - begin in an easy gear for 2:00, then increase by one gear for ... 3:00, 4:00, 5:00, and 6:00, bringing the intensity up to 75% by the end
  • 2 x 12:00 |-§-| 75% w/3:00 recovery |-§-| 60%
  • - you can substitute a particular distance (i.e. 4 miles) rather than the time, if you'd rather
  • Go straight into this final drill, pushing the intensity level a bit higher toward the end of the session:
  • 6 x (20 sec jumps w/1:40 easy spin)
  • - the jumps should be aggressive efforts |-§-| 90+%
  • - don't worry if your HR doesn't jump too high during these short bursts
  • Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:00

Week > to date > 3:40


Thursday

Swimming 0:45

  • Warm up
  • 400 Swim
  • 4 x 75 w/15 sec rest
  • - gradually build the intensity to 85% for #4
  • Main set
  • You will gradually increase your intensity level during these longer swims, keeping your
  • effort controlled throughout. This is designed to help you learn to manage and maintain
  • your focus throughout a longer effort.
  • 2 x 600 w/ a 100 easy Swimming and 1:00 rest in between
  • - each one is (200 |-§-| 70% intensity - 300 |-§-| 80% intensity - 100 |-§-| 90% intensity)
  • Cool down
  • 200 easy swim

Run : - 0:55

  • Warm up
  • 15:00 jog, progressing gradually to 75% intensity
  • Intermediate set
  • You can perform this on the track by doing the "pick-ups" on the straight-aways & jogging the curves
  • 4 x 20 sec "pick-ups" w/40 sec recovery after each
  • Main set
  • 4 x 800 (or 3:00) |-§-| 85% w/400 (or 2:00) |-§-| 65% after each interval
  • - make these progressively faster, so that the last two are closer to 90% intensity
  • Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:20


Friday

Swimming 1:00

  • Warm up
  • 9 x 100 continuous, alternating 100 Swim, 100 Kick, 100 Pull
  • Main set
  • Each set should be progressively faster
  • - extra 1:00 rest between the sets
  • 500 Swimming |-§-| 75%
  • - the 2nd half of the Swimming should be faster than the 1st
  • 2 x 200 |-§-| 80% w/20 sec rest in between
  • 6 x 75 |-§-| 85% w/10 sec rest after each
  • - each one is a hard effort
  • 4 x 50 sprint |-§-| 90+% w/10 sec rest after each
  • Cool down
  • 3 x 100 w/20 sec rest interval, bringing your HR back down slowly

Bike : - 0:45

  • 15:00 Warm up spin
  • - gradually increase your HR to 75% by the end
  • Drills
  • Alternate an ILT set with a VG set
  • - take 30 seconds recovery after each set
  • 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
  • 2 x 9:00 |-§-| 75% w/3:00 recovery |-§-| 60%
  • - you can also substitute a distance (i.e. 5 km) rather than time
  • Cool down completely, spinning |-§-| 50-60%

Daily total > 1:45

Week > to date > 7:05


Saturday

Bike : - 1:40

  • Indoor alternative:
  • 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
  • Main set
  • 2 sets of the following, continuous (no additional recovery between sets):
  • 10:00 |-§-| 75% intensity w/2:00 recovery |-§-| 60%
  • 7:00 |-§-| 80-85% intensity w/3:00 recovery |-§-| 60%
  • 4:00 |-§-| 85-90+% intensity w/4:00 recovery |-§-| 60%
  • 20:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:30

  • Get settled into a higher cadence than usual (84% intensity is fine, but no higher), dealing with the fatigue that has gathered during your ride. Y
  • ou might find your legs to be "stale" at first before they allow you to get into a groove; just keep pluggin' away & the discomfort should eventually pass.
  • Allow at least 10:00 for a complete Cool down , making sure that your HR gets back under 60% before your finish. 

Daily total > 2:10

Week > to date > 9:15


Sunday

Run : - 1:05

  • This is designed to be a very low intensity, low pressure Run  to help maintain your aerobic capacity.
  • You should wear a heart rate monitor, especially if you have a difficult time keeping your intensity low, and make sure that your HR does not exceed 75%.
  • You should finish this Run  feeling fairly refreshed ... relax and recuperate during the remainder of the day.

Daily total > 1:05

Week > to date > 10:20

Swimming 2:30 - Bike : - 4:35 - Run : - 3:15 - Total: 10:30

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