Week > 14

Monday

• Day off  relax

Tuesday

Swimming 0:45

• Warm up
• Do the following twice through, continuous 200 Swim
• 2 x 100 Kick w/10 sec rest
• 4 x 50 Pull w/10 sec rest
• Main set
• 12 x 100 on 2:00  perform as 4 sets of 3 repeats:
• #1 easy |-§-| 70%
• #2 moderate |-§-| 80%
• #3 fast |-§-| 90+%
• Cool down
• 200 easy swim, continuous

Bike : - 1:00

• Tuesday's ride is the highest intensity cycling session of the week, so make sure you're geared up for it!
• 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70%
• 4 x 20 sec fast spinning |-§-| 110+ rpm cadence w/40 sec recovery after each
• Main set
• 4 x 5:00 |-§-| 90-95% w/2:00 easy spin |-§-| 60% after each, with an extra 3:00 after #2
• (You can also establish a distance to substitute for 5:00 of riding .... 1.7 miles, more or less ... and record your times for future comparison)
• Cool down completely, allowing your HR to get back below 60% before stopping

Daily total > 1:45

Wednesday

Run : - 0:45

• Warm up gradually over the first 20:00, bringing your HR up gradually to 75%
• 20:00 |-§-| 70-75%; work on solid, relaxed form.
• Keep shoulders relaxed and hold
• Finish with a steady Cool down gradually lowering the intensity level back to 60%

Bike : - 1:05

• 20:00 Warm up spin
• - start in a very easy gear, spinning |-§-| 95-100 rpm
• - increase your gearing by one after 2:00, 5:00, 9:00, & 14:00
• 3 x 4:30 w/30 sec rest after each set:
• 30 sec right leg only, 15 sec transition
• 3 x 5:00 |-§-| 75% intensity w/2:00 recovery spinning |-§-| 60% after each
• Cool down completely until your HR returns to near 50%

Daily total > 1:50

Week > to date > 3:35

Thursday

Swimming 0:45

• Warm up
• 500 Swim
• 4 x 150, descend the efforts from 60% on #1 to 85% on #4
• Main set
• 16 x 50 w/10 sec recovery
• - odds FAST
• - evens recovery pace |-§-| 60% intensity
• Cool down
• 400 Pull, continuous effort |-§-| 75% - no hand paddles

Run : - 0:55

• 15:00 Warm up jog, progressing gradually & bringing your HR to 75% slowly
• 4 x "" 200's (use 45 seconds if you're not at a track)
• your HR should be elevated slightly after this set, and your legs ready to move
• Main set (jog one more easy lap before beginning this)
• 400m recovery after each of the following:
• - 1600m |-§-| 85-90% - should be at 10K pace
• - 1200 right |-§-| -90% - should be faster than 10K & near 5K pace
• - 800 |-§-| 90-95% - faster than 5K goal pace
• Cool down for at least 15:00, and don't stop until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:15

Friday

Swimming 1:00

• Warm up
• 200 Swimming - 200 Kick - 200 Pull
• 8 x 50 w/10 sec rest
• - let your HR intensity increase from 60% on #1 to 85-90% on #8
• Main set
• 6 x 300 w/30 sec rest after each
• - odds |-§-| 75-80% intensity
• - evens |-§-| 90+% intensity (race pace)
• - record your average time for the even numbered repeats
• Cool down
• 300 continuous swimming, allowing your HR to return to 60% by the end

Daily total > 1:00

Week > to date > 6:15

Saturday

Bike : - 1:45

• This ride should be done outside if at all possible, and can be done at a healthy clip.
• You should be fairly tired, but not wasted, afterwards.
• Indoor Alternative (only if you have to):
• 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
• Drills
• Alternate an ILT set with a VG set, performing 3 of each (30 sec between sets):
• 3:00 Isolated Leg Training:
• - 20 sec right leg only, 10 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
• 22:00 |-§-| 75%, 3:00 recovery |-§-| 60%
• 13:00 |-§-| 80%, 2:00 recovery |-§-| 60%
• 5:00 |-§-| 85%, 6:00 recovery |-§-| 60%
• 15:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:45

• Here's a switch: Rather than hanging on and holding a steady 75% throughout, let the intensity increase to about 80-85% throughout the bulk of this run.
• It should be a serious effort and you should feel plenty beat when you're through.
• This is the key to the success of this first day.

Daily total > 2:30

Week > to date > 8:45

Sunday

• This is a continuation of yesterday's efforts, and you should be pretty sore and tired from the very beginning.
• Make sure to start the Run  early for the work to have the desired effect.

Run : - 1:00

• The goal here is simple:
• Don't quit! You'll likely feel plenty beat up after yesterday's higher intensity run, so don't be surprised when it takes you a while to get into it today.
• Big difference: Today you are only interested in maintaining 75% intensity throughout the run, so keep the pressure off and get into it gradually.

Bike : - 0:45

• This is an extension of the aerobic effort on the Bike go at it right away and keep the intensity in control. 
• 15:00 easy spinning - use a gearing pyramid to get into it gradually
• 3 x (2:00 |-§-| "middle" gear, 1:30 |-§-| "easy" gear, 1:00 |-§-| "hard" gear) .... continuous ....
• - hold your HR |-§-| 65-70% for middle, 60% for easy, 70-75% for hard gears
• 1 x 3.1mi (or 10:00) |-§-| 75%
• Cool down completely

Daily total > 1:45

Week > to date > 10:30

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