Week > 20

Monday

• Complete day off ... relax 

Tuesday

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 , and hold good form
• Cool down
• 8 x 50 easy Swimming w/10 sec rest

Bike : - 1:00

• Warm up
• 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
• 2 sets of
• (2 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% after each)
• w/ an extra 10:00 between sets
• Cool down
• Cool down completely, allowing your HR to get back below 50% before stopping

Daily total > 1:45

Wednesday

Run : - 0:50

• Warm up gradually over the first 15:00, bringing your HR up gradually to 75%
• While continuing your run, go straight into:
• 2 x 6:00 |-§-| 75-80% w/2:00 easy jog after each
• Reduce the intensity gradually to below 70%, and Run at a steady pace for the remainder of the session

Bike : - 1:05

• 15:00 easy spinning - use a gearing pyramid to get into it gradually
• 7:30 |-§-| 75% w/2:30 recovery |-§-| 60%, straight into
• 12:30 |-§-| 70% w/2:30 recovery |-§-| 60%, straight into
• 7:30 |-§-| 75% w/2:30 recovery |-§-| 60%
• Cool down completely

Daily total > 1:55

Week > to date > 3:40

Thursday

Swimming 0:45

• Warm up
• 200 Swimming - 100 Kick - 200 Swim
• Main set
• 2 sets of
• (4 x 100 w/10 sec rest, the efforts from 75% on #1 to 95% on #4)
• - take an extra 1:00 between sets
• Cool down
• 200 Swim

Run : - 1:00

• This is designed to be done at a track; if you need to Run out on the road instead, just substitute the times indicated to guide you through the session.
• 20:00 Warm up jog, progressing gradually & bringing your HR to 75% slowly
• Intermediate set
• 4 x 15 sec "Run : - ups", increasing your intensity while holding good form & staying relaxed, w/ 45 sec easy jogging after each
• - your HR should be elevated slightly after this set, and your legs should be ready to go!
• Main set
• 2 x 1 mile (or 6:30 out on the road) maximal effort, above 90%
• w/ 400m (or 2:30) recovery |-§-| 60% after each
• Cool down for at least 15:00, and don't stop until your HR is back near 50%

Daily total > 1:45

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)
• - 30 sec additional rest between sets
• 1000 straight Swimming - record your time
• Cool down
• 6 x 50 w/10 sec rest after each, to complete recovery

Bike : - 0:45

• 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
• 1 x 7:30 |-§-| 70% intensity w/2:30 recovery spinning |-§-| 60% after each
• Cool down completely to 0:55

Daily total > 1:45

Week > to date > 7:10

Saturday

Bike : - 1:40

• 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
• Main set
• 20:00 |-§-| 75%, 5:00 recovery |-§-| 60%
• 16:00 |-§-| 80%, 4:00 recovery |-§-| 60%
• 7:00 |-§-| 80%, 3:00 recovery |-§-| 60%
• 7:00 |-§-| 85%, 3:00 recovery |-§-| 60%
• 15:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:30

• You might feel completely thrashed after today's ride, but it's important to train the transition after such a long period of time in the saddle.
• Even if you don't make the entire half-hour, put on your shoes and jog a mile or two to get used to running through the uncomfortable transition period.

Daily total > 2:10

Week > to date > 9:20

Sunday

Run : - 0:40

• The goal for this first Run is to get through it while expending as little energy as possible.
• Even though you will ultimately be concerned with covering a particular distance during a race, it's quite a relief to focus strictly on the total time during training.
• Hold your HR below 70% at all times, even with hills, and keep a steady pace throughout.

Bike : - 0:20

• This low intensity spin can be done either indoors or outside.
• Your body will be in an "excited" state from the run, and it should be relatively easy to get your HR up to the 70% level and hold it there.
• Make sure you keep your HR above 60%, since this is where the biggest aerobic benefit occurs.
• If you need to throw in a set to guide you, do 3 x 7:00 |-§-| 70% w/3:00 |-§-| 60% after each.

Run : - 0:30

• During this final Run  your body will begin to adjust to the demands that are made after going for more than an hour.
• You will want to have an eating strategy today ... I would suggest eating your carbo-loaded food of choice during the Bike ride ... in order to keep an even keel (and avoid "bonking")
• throughout this second run. Get into it and Run relaxed, and make sure to Cool down during the final 10 minutes.

Daily total > 1:30

Week > to date > 10:50

Swimming 2:30 - Bike : - 6:20 - Run : - 3:30 - Total: 10:50