Week > 21

Monday

• Complete day off....

Tuesday

Swimming 0:45

• Warm up
• 300 Swim
• 3 x 100 Kick w/15 sec rest, each one progressively faster
• 2 x 150 Pull w/15 sec rest - #2 should build to 85%
• Main set
• 6 x 150 w/30 sec rest after each
• - try to keep your stroke count even through the entire set
• Cool down
• 500 Pull at 70%; relaxed and stretched out; evenly paced

Bike : - 0:50

• 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70% by the end
• 5 x 4:15 |-§-| 80-84% with 45 sec easy spin |-§-| 65% after each repeat
• - concentrate on keeping your whole body relaxed and your pedal stroke fluid
• - if you feel any dead spots in your spin, try to work them out by focusing on spinning complete circles
• Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:35

Wednesday

Run : - 0:45

• 15:00 gradual warmup, bringing your HR up to 70% by the end 25:00 consistent effort |-§-| 80% intensity
• - by now, these runs should feel pretty aggressive, especially compared to earlier in the season
• Cool down completely

Bike : - 1:00

• 20:00 Warm up spin
• - begin in an easy gear for 2:00, then increase by one gear for .... 3:00, 4:00, 5:00, and 6:00, bringing the intensity up to 70% by the end
• 2x 13:00 |-§-| 75% with 2:00 easy spin after each repeat
• Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 1:45

Week > to date > 3:20

Thursday

Swimming 0:45

• Warm up
• 400 Swim
• 12 x 50 w/10 sec rest - each one is 25 Kick / 25 Swim
• Main set
• 3 x 300 w/30 sec rest
• Concentrate on keeping your stroke stretched out and your stroke count even
• Cool down
• 10 x 25 choice (other than freestyle) w/10 sec rest ... totally recover by the end

Run : - 0:50

• Warm up
• 15:00 jog, progressing gradually to 75% intensity
• Intermediate set
• 4 x 20 sec "run-ups" w/40 sec recovery after each; jog easy for a couple minutes
• Main set
• 8 x 400 (or 1:30) |-§-| 85-90% with 200 easy jog (or 1:00) bwtn repeats
• - finish this set strongly
• - avoid starting out too hard while maintaining a strong pace throughout
• Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:35

Week > to date > 4:55

Friday

Swimming 1:00

• Warm up
• 6 x 100 - alternate 100 Swim, 100 Kick, 100 Pull
• Main set
• This set will help build "high-end" aerobic capacity.
• Hold an even pace throughout each set.
• You should be tired but not exhausted at the end.
• 2 sets of (16 x 50 w/5 sec rest after each); with 200 easy between the sets
• Set 1: |-§-| 80% intensity;
• Set 2: |-§-| 85-90% intensity
• Cool down
• 6 x 75 recovery w/10 sec rest after each

Bike : - 0:45

• This ride will be performed at a lower intensity and includes some drills to improve your efficiency.
• During the ILT set, work on pedaling smoothly throughout the pedal cycle ... control your efforts on the down stroke and keep the movement fluid throughout the top of each pedal cycle.
• A good mental image to maintain is that of a dog scraping its paw across the ground while digging.
• 15:00 easy spinning, gradually letting your HR get up to 60%
• 4 x 4:00 sets w/1:00 continuous recovery spinning after each
• Go through the following three times per set:
• 20 sec with one leg
• 20 sec transition ... allow your HR to get back under 70%
• 20 sec other leg
• 20 sec transition
• Cool down completely

Daily total > 1:45

Week > to date > 6:40

Saturday

Bike : - 1:30

• The intensity of this ride should get pretty high ... it would be fun to hook up with a group ride out of a Bike shop and try to keep up with the fastest group! If you're by yourself, make this ride challenging, especiallly if you hit any windy or hilly sections.
• The total distance should be near 35 miles, which is significantly more than you'll do in your shorter distance races.
• Indoor alternative:
• 15:00 Warm up spin, gradually bringing your HR up to 70% by the end
• 3 x 6.2mi (or 20:00) |-§-| 80-84% w/3:00 |-§-| 60% recovery
• Cool down completely

Run : - 0:30

• A short, intense tempo Run  |-§-| 80-85%.

Daily total > 2:00

Week > to date > 8:40

Sunday

Run : - 0:55

• You might be tired after this week, so make sure you keep your upper body relaxed.
• Keep HR below 75% except for the very end, if you're feeling strong.

Daily total > 0:55

Week > to date > 9:35

Swimming 2:30 - Bike : - 4:05 - Run : - 3:00 - Total: 9:35