Week > 15

This past weekends workouts should have left you feeling pretty tired.

Use Monday to recover, and make sure to stretch.

Monday

• Day off, as usual.

Tues

Swimming 0:45

• Warm up
• 200 Swim, just getting loose
• Main set
• 6 x 250 w/20 sec rest after each
• - use this to simulate a long open water swim; find a steady pace, minimize the number of strokes/length, and hold good form
• Cool down
• 6 x 50 easy Swimming w/10 sec rest

Bike : - 1:00

• Warm up
• Give yourself about 15:00 to get into it, letting your HR rise gradually to 65-70%
• 5 x 20 sec relaxed "bursts" of speed w/1:40 easy |-§-| 100rpm after each
• Main set
• You can substitute a pre-determined distance rather than the designated  time interval to help you gauge your future progress.
• Focus on getting your HR into the suggested intensity zone and holding it there during these tough intervals.
• CompuTrainer users: Program a course that you can cover in the designated time period; you also might find it easier to achieve these higher HR intensities  if you include some sections where the grade is slightly uphill, such as +0.4-0.7%.
• Just be careful not to overstress your knees.
• 2 x 10:00 |-§-| 84-92% w/10:00 easy spinning |-§-| 60-70% in between
• Cool down
• Continue spinning, bringing your HR down slowly until it's under 50% by the end

Daily total > 1:45

Wednsday

Run : - 0:45

• 10:00 warmup jog, gradually bringing HR up to 70%
• 15:00 |-§-| 70-75%, then a few minutes of easy jogging
• 6 x 20 sec strides w/1:40 easy jog after each
• hold longer strides with fast leg turnover
• Finish with a Cool down , gradually lowering the intensity level back to 60%

Bike : - 1:15

• 30:00 long Warm up spin, beginning with an easy spin in a high gear
• increase your gearing at 3:00, 7:00, 12:00, 18:00, and 25:00 marks
• Drills:
• 3 x 4:30 w/30 sec rest after each set:
• 30 sec right leg only, 15 sec transition
• 3 x 4:30 Set w/30 sec rest after each
• - do this twice through for each set:
• (Reduce your gearing if necessary to keep the intensity below 75% throughout!)
• 45 sec in medium gear |-§-| 105 rpm,
• 45 sec in easy gear |-§-| 115 rpm,
• 45 sec in harder gear |-§-| 95 rpm
• 10:00 steady aerobic effort |-§-| 75%
• Cool down
• getting your HR under 50% by the end

Daily total > 2:00

Week > to date > 3:45

Thursday

Swimming 0:45

• Warm up
• 3 sets of (100 Swimming - 100 Kick - 100 Pull) - continuous
• Main set
• 8 x 100 |-§-| 60-65% w/15 sec rest
• odds: , evens: freestyle
• Cool down
• 200 Pull - concentrate on holding proper form
• 200 swim

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)
• Main set
• 7 x 500 (or 2:00) fast w/300 (or 1:00) easy jog |-§-| 60% after each
• #1-2: 80-85% (a little slower than 10k speed)
• #3-5: 85-90% (right at 10k pace)
• #6-7: 90+% (closer to 5k pace)
• (A 500 on the track is just a complete 400m lap + an extra 100, or ¼ lap,
• the 300 recovery jog should just bring you back to the starting point)
• Cool down for at least 10:00, and don't stop until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:25

Friday

Swimming 1:00

• Warm up
• 200 Swimming - 200 - 200
• Main set
• 4 sets of (4 x 50 w/10 sec rest - #1-3 fast, #4 recovery)
• no additional rest between sets
• 1000 straight Swimming - record your time for future reference
• Cool down
• 6 x 50 w/10 sec rest after each, to complete recovery

Bike : - 0:45

• 15:00 Warm up spin
• keep your cadence near 90 rpm throughout, increasing your gearing after 5:00 & 12:00
• Low intensity Main set :
• 3 x 5:00 |-§-| 70% w/2:30 |-§-| 60% recovery after each
• Cool down completely until your HR returns to near 50%

Daily total > 1:45

Week > to date > 7:10

Saturday

Bike : - 1:40

• Ride outside if at all possible, following the general format for the workout below.
• If you're stuck inside you can do the indoor alternative
• Warm up
• 20:00 easy spin |-§-| 90-95rpm, gradually raising your HR to 70%
• Drills
• These will help improve your technique and increase your HR for the Main set
• Alternate an ILT set with a VG set, performing 2 of each (30 sec between sets):
• 4:30 :
• 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
• Main set
• 3 x 3.1mi (9:00) |-§-| 75% w/2:00 recovery |-§-| 60% after each
• Cool down
• Continue spinning |-§-| 90rpm for at least 20:00, bringing your HR back under 60%, then 50% before finishing

Run : - 0:40

• This Run  should begin directly after the morning Bike- ride ... transition as fast as you can and get out the door before your HR has had much chance to settle.
• Hold your HR right around 75% (not higher) until the final 10:00, when you should gradually Cool down .

Daily total > 2:20

Week > to date > 9:30

Sunday

Run : - 1:00

• After about 20:00 of warming up, hold your HR steady |-§-| 70-75% ... throughout, and maintain .

Daily total > 1:00

Week > to date > 10:30

Swimming 2:30 - Bike : - 4:40 - Run : - 3:20 ... Total: 10:30