Week > 9

• As promised, this Week  will be the first of four "step down" weeks.
• Both the volumes and intensities are scaled back slightly for the purpose of allowing your body to adapt to the workouts you have completed.
• Four weeks from now will be the next "step down."

Monday

• Complete recovery day

Tuesday

BIKE: 0:40

• 15:00 easy warmup spin
• 2 x 10:00 w/2:00 recovery
• - HR intensity should increase as you increase your gearing, as follows:
• 1:00 in "easy" gear, 100-105rpm |-§-| 60-65%;
• 2:00 in next hardest gear, 95-100rpm |-§-| 65-70%;
• 3:00 in next hardest gear, 90-95rpm |-§-| 70-75%;
• 4:00 in next gear, 85-90rpm |-§-| 75-80%
• Cool down to 0:40 total

Run : - 0:35

• the entire time at a steady aerobic pace, keeping your HR at or under 65%.
• Use a quick leg turnover ... focus on your (SPM) ... and keep your shoulders and head square, steady,and relaxed.

Daily total > 1:15

Week > to date > 1:15

Wednsday

Swimming 0:45

• Warm up
• 8 x (25 , 25 Right Arm, 25 Left Arm, 25 Swim) - continuous
• Main set
• 10 x 75 (25 easy, medium, hard) w/20
• - odds free, evens
• Cool down
• 300 easy swim

Daily total > 0:45

Week > to date > 2:00

Thursday

Swimming 0:45

• Warm up
• 2 x (100 Swimming - 100 - 100 )
• - 2nd set should be faster than the 1st
• Intermediate set
• 6 x 50 w/10 sec rest
• - 1-3, 4-6 from easy to a moderate pace
• Main set
• 5 x 200 |-§-| 75-80% w/30 sec rest - hold your pace even throughout
• (Alternate Set: 5 x 150)
• Cool down
• 8 x 25, alternate Kick/Swim, continuous

Run : - 0:40

• You can perform this workout at your local track, weather conditions permitting. In these cases we will always state the workout in terms of time and distance ... use the time guidelines if you are doing this out on the road.
• 20:00 easy jogging, gradually building up to 75% during the last 5:00
• 2 x (1000m / 4:15) |-§-| 80-84% w/(400m / 2:00) easy recovery jog
• - practice even pacing throughout the set
• Alternate Set
• 2 x (1200m / 5:00) w/(400m / 2:00) recovery jog after each
• - from 75% (#1) to 88% (#4)
• Cool down completely, getting your HR below 60% by the end

Daily total > 1:25

Week > to date > 3:25

Friday

Swimming 0:45

• Warm up
• 16 x 50 w/10 (2 Swim, 1 Kick, 1 Pull) - 4 x through
• Main set
• 4 x 300 w/30, keeping your HR even |-§-| 75-80% throughout
• (Alternate Set: 4 x 250)
• Cool down
• 8 x 50 w/10 sec rest
• - begin |-§-| 70%, gradually reducing your HR to 50% by the end

Bike : - 0:40

• 20:00 easy spinning - use a to get into it gradually
• 10:00 |-§-| 75% - steady effort
• Cool down completely for 10:00, until HR is below 50%

Daily total > 1:25

Week > to date > 4:50

Saturday

Bike : - 1:00

• Warm up
• 15:00 Warm up spin
• - take yourself through a slightly increasing gearing pyramid
• Intermediate set
• 2:30 in "middle" gear, 2:00 in easy gear, 1:30 in hard gear - your HR should increase to 75-80% by the end
• Main set
• Moderate Intensity: 3 x (2 miles / 6:30) |-§-| 80% w/1:30 recovery
• - the interval could be replaced with repeats of a fixed distance (i.e. 2 miles)
• Cool down to 1:00 total

Run : - 0:30

Comfortable relaxed run, immediately after cycling .

Daily total > 1:30

Week > to date > 6:20

Sunday

Run : - 0:45

• Nice steady run. Slowly work your HR up to 65%, then hold around 70-75%

Bike : - 0:30

• Flush out your legs with an easy spin directly after the run, either indoors or outside if you can.

Daily total > 1:15

Week > to date > 7:35

Swimming 2:15 - Bike : - 2:50 - Run : - 2:30 - Total: 7:35