Week > 5

Monday

• Day off.

Daily total > 0:00

Tuesday

Swimming 0:45

• Warm up :
• 200 Swimming - 200 - 200
• Main set :
• 4 x 300 |-§-| 70-75% w/:30 rest; best average
• The goal is to try to hold an even pace throughout the set while going as fast as you can with your HR below 75%.
• This set will serve as a baseline. We will be repeating this set in the future and you will be able to chart your progress.
• Cool down :
• 200 easy, continuous

Run : - 0:40

• Warm up :
• Jog easy for the first 25minutes, keeping your HR below 70%.
• Main set :
• Go right into the following sprint set. 6 sets of:
• :20 Strides 1:30 easy jog
• Strides are done at about 95% effort .
• This set will help you with your leg turnover speed and serve to ease the transition to anaerobic work in the future.
• Cool down :
• Bring your HR back down to 65-70% during the remainder of the run.

Daily total > 1:25

Week > to date > 1:25

Wednsday

Bike : - 1:05

• Warm up :
• During the first 40 minutes, spin |-§-| 90-95rpms and gradually build to 70%.
• Main set :
• Complete 8 repeats of the following sprint set :
• : 20 Jumps
• 1:40 easy spinning
• It is important to balance your effort on these sprints with staying relaxed. The idea is to go as hard as you can in the biggest gear you can manage while doing two things:

1. 1) spinning at 110+rpms; and
2. 2) staying completely relaxed.

• It's harder than it sounds, but if you can accomplish these two things during the set, you will make great strides to improving your economy of motion, which will in turn lead to less energy spent during hard sets and races.
• If you own a CompuTrainer, pay close attention to your watts.
• Cool down :
• For the remainder of the time, let you HR dip below 65%.

Swimming 0:35

• Warm up :
• 2 sets of 100 Swimming - 100 - 100
• Make the second set of 100s faster than the first set.
• Main set :
• 5 x 200 (125 |-§-| 70% - 75 |-§-| 75%) with :20 rest
• There should be a definite change in pace during the final 75.
• Try to keep your stroke count even, despite the fact you're increasing your speed.
• Cool down :
• 400 Pull easy and with perfect technique.

Daily total > 1:40

Week > to date > 3:05

 Thursday

Run : - 0:40

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 70%.
• Main set :
• For the middle 25 minutes, allow your HR to rise above 70% and hold it between 70-75%. Try not to get too anxious to raise your HR as you may have to slow down by the end of the Run  in order to keep it below 75%.
• Cool down :
• Bring your HR back down below 65% during the last 5 minutes of the run.

Swimming 0:45

• Warm up :
• 400 Swimming - 200 - 200
• Main set :
• 2 x 700 |-§-| 70-75% with 1:00 rest between
• Hold a consistent pace or make the second repeat faster than the first, it's up to you.
• Concentrate on perfect technique and keeping your stroke count even.
• Cool down :
• 100 - 200 easy swim, your choice

Daily total > 1:25

Week > to date > 4:30

Friday

Swimming 0:45

• Warm up :
• 600 your choice
• Main set :
• 4 sets of:
• 150 |-§-| 70% with :15 rest
• 3 x 50 |-§-| 75% with :10 rest
• No added rest between sets.
• With the repeats being shorter, it will require more effort to get your HR up to 75%.
• No need to check it after every 50, but rather after 3 of every set.
• Cool down :
• 3 x 100 easy swim, your choice with :10 rest

Daily total > 0:45

Week > to date > 5:15

Saturday

Bike : - 1:05

• Warm up :
• Allow your HR to gradually rise up to 70% during the first 15:00.
• Main set :
• For the next 40 minutes, hold your HR |-§-| 70-75%.
• While these long, steady-state sessions (for both biking and running) may seem monotonous or boring, it is important to complete these before doing shorter, more intense repeats at the same HR intensity.
• Everything starts out very general and gets more and more specific as the season progresses.
• Cool down :
• Allow your HR to come back down to 60-70% for the last 10 minutes.

Daily total > 1:05

Week > to date > 6:20

Sunday

Run : - 0:45

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 70%.
• Main set :
• Hold your HR |-§-| 75% for the next 25 minutes.
•  At this speed (and faster) it is crucial to Run with a stride-rate of 90-95 spm.
• Cool down :
• Jog easy below 65% to the end.
• Bike : - 0:45 Try to do this ride right after running if you can.
• Keep your HR below 75% and spin at 95+ rpm in your small chain ring.
• During the middle 20 minutes, do a set of:
• 8:30 |-§-| 75%
• 1:30 |-§-| 65%
• 8:30 |-§-| 75%
• 1:30 |-§-| 70%
• During the final 10 minutes, let your HR come down below 65%.

Daily total > 1:30

Week > to date > 7:50

Swimming 3:00 - Bike : - 2:55 - Run : - 2:05 - Total: 7:50