Week > 17

Monday

• Complete day off!

Tuesday

Swimming 0:45

• Warm up
• 400 Swim, straight into
• 8 x 50 w/10 sec rest after each ... - the efforts from 60% on #1 to 85% on #4, repeat for #5 through 8
• Main set
• 12 x 100 w/10 sec rest after each
• - work on even pacing and minimizing strokes/length
• - record your average pace per 100
• Cool down
• 8 x 75 w/15 sec rest after each
• - each one is (25 fly / 25 back / 25 breast)
• - relax and stretch out the different muscle groups involved with each stroke

Bike : - 1:00

• Though Tuesday's ride is usually very high intensity, this Week we will pull back a bit, focusing instead on riding in the controlled 75% "aerobic" range.
• You should notice that your speed at this lower intensity level is considerably higher than it was (at the same intensity level) a few months ago.
• 20:00 Warm up spin
• - begin at an easy pace and slowly increase your intensity to 70%
• Main set
• 2 x 12:00 |-§-| 75% intensity w/3:00 |-§-| 60% recovery intensity after each;
• - hold your cadence at 90+ rpms and work on a smooth pedal stroke
• Cool down completely, gradually easing your gearing and reducing your HR to 50%

Daily total > 1:45

Wednesday

Run : - 0:40

• This effort is designed to be total recovery, below 70%, very similar to your long Sunday runs.
• Concentrate on holding relaxed, throughout.

Bike : - 1:00

• If you're riding outside today, focus on keeping your HR intensity very low throughout your ride.
• The primary purpose today is to aid in recovery by allowing fresh blood to circulate through your body without building up significant amounts of lactate.
• 20:00 easy spinning - use a gearing pyramid to get into it gradually
• 3 x 4:30 w/30 sec rest after each set:
• - 30 sec right leg only, 15 sec transition, 30 sec left leg only, etc.
• 2 x 6:00 Set w/1:00 recovery after each
• - each repeat is performed as:
• - 2:00 in "middle" gear |-§-| 65-70%;
• - 1:30 in "easy" gear |-§-| 60-65%;
• - 2:30 |-§-| "hard" gear |-§-| 75%
• 1 x 10:00 |-§-| 75% w/2:00 recovery spinning |-§-| 50-60% after each
• Cool down completely

Daily total > 1:40

Week > to date > 3:25

Thursday

Swimming 0:45

• 5 x (50 Swimming - 50 - 50 ) - continuous
• - speed up the set as you progress
• 1 x 1000 straight
• - Swimming efficiently, keeping your even throughout ... record your time for future reference
• 200 recovery swim

Run : - 0:55

• 15:00 Warm up jog
• - monitor your HR & allow the intensity to rise gradually to 75%
• Main set
• 400m (1 lap) recovery after each of the following:
• - 2000m (5 laps) |-§-| 75% - stay in control of the intensity the entire way
• - 1200m (3 laps) |-§-| 80-85% - should be at a steady ½ Marathon/10K pace
• - 800m (2 laps) |-§-| 85-90% - should be near 5K pace
• Cool down completely, jogging steadily (not walking) until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:05

Friday

Swimming 1:00

• Warm up
• 200 Swimming - 200 - 200 - 200 Swim
• Main set
• 3 x 300 w/20 sec rest after each
• - Swimming at a relaxed intensity, locking into a long-distance, "open water" pace
• 10 x 75 Pull (using is ok) w/20 sec rest after each ... - each 75 should be (25 fast - 25 easy - 25 fast)
• Cool down
• 400 continuous swimming, allowing your HR to return to 60% by the end

Daily total > 0:45

Week > to date > 6:05

Saturday

Bike : - 1:30

• As usual, we'd like you to take this ride outdoors if at all possible.
• Indoor alternative (only if you have to)
• Warm up
• 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
• Drills
• Alternate an set with a set, performing 2 of each (30 sec between sets):
• 4:30 Isolated Leg Training:
• - 30 sec one leg only, 15 sec transition - switching legs, continuously
• 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
• 1 x 27:30 |-§-| 75% w/2:30 |-§-| 60% after each
• If you would rather, you can do a set distance for each repeat ... (somewhere between 8-10 miles) to record your pace for future comparison
• Cool down
• 15:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:30

• Get out on the road as soon after your Bike  as possible to practice the transition that your legs experience during a race.
• Your HR will be easily elevated after your ride, and don't be afraid to push it up above 80% for the first 20:00.
• Bring the intensity down under 70% during the final 10:00 and make sure to walk easy ... for a few minutes afterwards to complete your Cool down .

Daily total > 2:00

Week > to date > 8:05

Sunday

Run : - 1:00

• The key here is to establish a rhythm in your stride at a low intensity to derive maximum aerobic benefit with minimal "banging" on your legs.
• Hold your HR under control & below 75% throughout your Run concentrate ... on maintaining the entire way.

Daily total > 1:00

Week > to date > 9:05

Swimming 2:30 - Bike : - 3:30 - Run : - 3:05 ... Total: 9:05