Week > 18

Monday

• Complete day off relax

Tuesday

Swimming 0:45

• Warm up
• 2 x 200 Free
• 4 x 100
• 4 x 100 , all w/10 sec rest after each repeat
• Main set
• 800 Swim
• - 1 lap easy/1 lap hard, 2 easy/2 hard, 3/3, 4/4 & back down to 1
• Cool down
• 300 Swim, concentrate on holding good form

Bike : - 1:05

• The Tuesday hard cycling interval sets have been progressively getting harder, and this is the highest intensity set so far.
• You can maximize the benefits ... and minimize the recovery time required afterwards ...  by warming up properly in the beginning and recovering completely at the end.
• Warm up
• 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70%
• 4 x 15 sec fast spinning |-§-| 110+ rpm cadence w/45 sec recovery after each
• Main set
• 2 sets of
• (3 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% after each) w/ an extra 10:00 between sets
• Choose a hard gear (large chain ring and small cog) such that your cadence is  close to 85 rpm.
• You can also establish a distance to substitute for 4:00 of riding ... 1.4 miles, more or less ... and record your times for future comparison.
• Also, during the last several minutes of the 10:00 break you should gradually increase your effort so you are near 75% when you begin the second set.
• Cool down
• Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:50

Wednesday

Run : - 0:50

• 20:00 gradual warmup, bringing your HR up to 70% by the end
• 20:00 "" run
• - holding an even rhythm and pace throughout
• - |-§-| 75% intensity
• This Run  should not feel stressful at any point ... the intensity should remain under control and the effort should stay minimal, holding your HR right at 75% throughout.
• Drills: 4 x (20 sec relaxed bursts w/1:40 easy jog after each)
• - Work on turnover leg speed, 90-95 strides per minute
• - Stay relaxed and light on your feet
• Cool down to 1:00 total

Bike : - 1:05

• 15:00 Warm up spin, gradually bringing your HR up to 70%
• Progressive efforts w/2:00 recovery |-§-| 60% after each:
• 10:00 |-§-| 70%,
• 8:00 |-§-| 75%,
• 6:00 |-§-| 80%
• 4 x 30 sec efforts |-§-| 90% in a hard gear (large chain ring, small rear cog)
• w/2:00 recovery spin in easy gear |-§-| 60% after each
• Cool down completely, bringing your HR back down to 50% by the end

Daily total > 1:55

Week > to date > 3:45

Thursday

Swimming 0:45

• Warm up
• 4 x (100 Swimming - 50 Kick - 50 Pull)
• - the sets as you get warmed up
• 6 x (50 / 25 moderate) w/15 sec rest
• Main set
• 16 x 50
• - alternate as follows:
• 2 at race pace w/10 sec rest after each,
• 2 at moderate pace w/20 sec rest after each
• Cool down
• 200 Swim

Run : - 1:00

• Warm up
• 20:00 jog, progressing gradually to 75% intensity
• Intermediate set
• 4 x 20 sec "" w/40 sec recovery after each
• Main set
• 3 x 600m (1½ laps, or 2:30) |-§-| 90% w/400m (1 lap, or 2:00) recovery jog after each
• Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:45

Week > to date > 5:30

Friday

Swimming 1:00

Warm up

• 200 Swimming - 200 - 200 - 200 Swim
• Main set
• 8 x (50 fast / 100 moderate) w/20 sec recovery
• 1000 straight Swimming - record your time for future reference
• Cool down
• 8 x (25 Swimming / 25 Kick) w/10 sec rest after each 50

Daily total > 1:00

Week > to date > 6:30

Saturday

Bike : - 1:45

• This should allow you to cover anywhere from 20-35 miles, depending upon your abilities and the terrain.
• You should control the intensity such that you feel pretty spent afterward ... but not dead tired.
• The Run : - should follow immediately after the bike.

Run : - 0:30

• Steady effort, right |-§-| 75% ... make sure to get started soon after your ride.

Daily total > 2:15

Week > to date > 09:50

Sunday

Run : - 1:05

• The key to performing this properly is to back off the intensity, holding your HR close to 60% throughout.
• This can be particularly difficult when you encounter hills, but don't worry too much about that.
• The primary focus here is on developing aerobic capacity while avoiding excessive stress on your legs.

Daily total > 1:05

Week > to date > 9:55

Swimming 2:30 - Bike : - 4:00 - Run : - 3:25 - Total: 9:55