Week > 24


Monday

  • Complete day off....

Tuesday

Swimming 0:45

  • Warm up
  • 300 Swim
  • 3 x 100 Kick w/10 sec rest
  • 4 x 50 Choice w/10
  • Main set
  • 3 x 500 w/30 sec rest after each
  • #1: moderate effort (70% intensity);
  • #2: slightly faster (80%);
  • #3: at race pace (85%)
  • Cool down
  • 200 easy swim

Bike : - 1:00

  • 20:00 warm up spin
  • - 5:00 in an easy gear |-§-| 60%
  • - 6:30 in a medium gear |-§-| 70%
  • - 8:30 in moderately hard gear |-§-| 75%
  • Main set
  • 3 x 7:30 |-§-| 75% intensity w/2:30 |-§-| 60% intensity after each
  • Cool down completely, allowing your HR to return under 60% gradually

Daily total > 1:45


Wednesday

Run : - 0:40

  • Spend the first 10:00 getting your HR up gradually to 65-70%.
  • The middle bulk of the Run(15-20:00 total) should be done at around 75% intensitty ... during this time (beginning at the 20:00 mark of the run), throw in 8 x 20 sec "bursts" of rapid leg turnover w/1:40 of steady aerobic-paced running after each burst.
  • The remainder of the Run  should be back under 70%, finishing with a decent Cool down at 60-65% intensity.

Bike : - 1:00

  • Warm up
  • 20:00 progressive Warm up spinning
  • Intermediate Set
  • 2 x 3:00 ILT w/30 sec recovery after each
  • - each 3:00 is: 3 x (20 sec right leg,10 sec switch-over, 20 sec left leg, 10 sec switch)
  • 3 x 3:00 VG Sets w/30 sec recovery after each
  • - each 3:00 is: 2 x (30 sec. in medium gear, 30 sec. easy gear, 30 sec. hard gear)
  • Main set
  • 4 x 6:00 |-§-| 75% w/1:30 |-§-| 60% after each
  • Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:40

Week > to date > 3:25


Thursday

Swimming 0:45

  • Warm up
  • 3 x 200 (50 Swim, 50 right arm only, 50 left arm only, 50 Swim) w/10 sec recovery
  • Main set
  • 7 x 150 |-§-| 85% w/15 sec recovery after each ... hold an even, faster pace throughout
  • Cool down
  • 300 easy swim, continuous recovery

Run : - 0:50

  • Steady tempo run, performed following the schedule below.
  • You can convert the times to distances, reflecting your basic pace per mile.
  • 15:00 gradual Warm up, "conversation" pace, gradually increasing the intensity to 75%
  • 2 x 7:30 |-§-| 75-80% w/2:30 |-§-| 60% after each repeat
  • Cool down completely

Daily total > 1:50

Week > to date > 5:15


Friday

Swimming 1:00

  • Warm up
  • 400 Swim, 200 Choice (other than freestyle)
  • 4 x 75 w/15 sec rest - each 75 should be (25 easy, 25 medium, 25 fast)
  • Main set
  • 2 sets of:
  • 4 x 200 w/30 sec rest after each
  • - descend from easy on #1 (70%) to hard on #4 (90%)
  • Cool down
  • 6 x 50 easy Swimming w/10 sec after each, gradually reducing the intensity to below 60%

Daily total > 1:00

Week > to date > 6:15


Saturday

Bike : - 1:30

  • This is a shorter ride than usual, and you'll likely feel the urge to boost the intensity significantly.
  • However, you should keep your HR intensity under 75% through a bulk of the ride, focusing on feeling strong through the finish.
  • Indoor Alternative:
  • 20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00
  • 2 sets of the following (27:00 per set), rotating through continuously:
  • 2 x 3:00 ILT set w/30 sec recovery after each
  • 2 x 3:00 VG set w/30 sec recovery after each
  • 5:00 |-§-| 75% in the aero position
  • 2:00 |-§-| 80-85% in upright climbing position
  • 5:00 recovery spin |-§-| 60%
  • Cool down the remainder of the time, gradually allowing your HR to return under 60%

Run : - 0:20

  • Just a quick, low intensity Run to go through the transition ... keep your HR under 75% and make sure to walk a bit afterward to make sure you've cooled down completely.

Daily total > 1:50

Week > to date > 8:05


Sunday

Run : - 0:50

  • A shorter effort that will be the only Run  of the day.
  • You can mix up your rhythm and cadence by doing the following: Every 10:00, throw in a 30 second "burst", where you release any tension in your upper body while rapidly increasing your foot turnover speed.
  • These little bursts of speed should be done in a relaxed fashion ...- probably sounds like a strange contradiction, but it's really important to be able to increase your speed in a controlled fashion.
  • Be sure to finish with a complete Cool down .

Bike : - 0:30

  • Following today's Run with a low intensity ride will aid in recovery and keep you feeling rejuvinated during this recuperative period.

Daily total > 1:20

Week > to date > 9:25

Swimming 2:30 - Bike : - 4:00 - Run : - 2:40 - Total: 9:25

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