Week > 22

Monday

• Complete day off....

Tuesday

Swimming 0:45

• Warm up
• 200 Swimming - 200 Kick - 200 Pull
• 2 sets of (4 x 50 w/10 sec rest) w/1:00 btwn sets
• - build from slow on #1 to fast on #4
• Main set
• 6 x 150 |-§-| 75% w/15 sec rest ... hold the pace even throughout
• Cool down
• 300 recovery swim, nice and easy

Bike : - 0:55

• 10:00 Warm up spin
• - begin at an easy pace and slowly increase your intensity to 70%
• Intermediate Set
• 4 x 15 sec fast spinning |-§-| 110+ rpm cadence w/45 sec recovery after each
• Main set
• Choose a more difficult gear than usual, and hold around 85 rpm throughout.
• 3 x 7:00 |-§-| 85% with 3:00 recovery after each repeat
• Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:40

Wednesday

Run : - 0:45

• 10:00 gradual warmup, bringing your HR up to 70% by the end
• 15:00 "tempo" Run : - |-§-| 80% intensity
• - holding an even rhythm and pace throughout
• - relax your shoulders, hold your head still, use a quick cadence, and breathe easily.
• Throw in these drills toward the end to put additional emphasis on faster leg turnover:
• 5 x (20 sec strides w/1:40 easy jog after each)
• Cool down gradually & completely

Bike : - 1:15

• 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 75% by the end
• 2 x 12:00 |-§-| 75% w/3:00 recovery |-§-| 60%
• - you can substitute a particular distance (i.e. 4 miles) rather than the time, if you'd rather
• Go straight into this final drill, pushing the intensity level a bit higher toward the end of the session:
• 6 x (20 sec jumps w/1:40 easy spin)
• - the jumps should be aggressive efforts |-§-| 90+%
• - don't worry if your HR doesn't jump too high during these short bursts
• Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:00

Week > to date > 3:40

Thursday

Swimming 0:45

• Warm up
• 400 Swim
• 4 x 75 w/15 sec rest
• - gradually build the intensity to 85% for #4
• Main set
• You will gradually increase your intensity level during these longer swims, keeping your
• effort controlled throughout. This is designed to help you learn to manage and maintain
• your focus throughout a longer effort.
• 2 x 600 w/ a 100 easy Swimming and 1:00 rest in between
• - each one is (200 |-§-| 70% intensity - 300 |-§-| 80% intensity - 100 |-§-| 90% intensity)
• Cool down
• 200 easy swim

Run : - 0:55

• Warm up
• 15:00 jog, progressing gradually to 75% intensity
• Intermediate set
• You can perform this on the track by doing the "pick-ups" on the straight-aways & jogging the curves
• 4 x 20 sec "pick-ups" w/40 sec recovery after each
• Main set
• 4 x 800 (or 3:00) |-§-| 85% w/400 (or 2:00) |-§-| 65% after each interval
• - make these progressively faster, so that the last two are closer to 90% intensity
• Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:20

Friday

Swimming 1:00

• Warm up
• 9 x 100 continuous, alternating 100 Swim, 100 Kick, 100 Pull
• Main set
• Each set should be progressively faster
• - extra 1:00 rest between the sets
• 500 Swimming |-§-| 75%
• - the 2nd half of the Swimming should be faster than the 1st
• 2 x 200 |-§-| 80% w/20 sec rest in between
• 6 x 75 |-§-| 85% w/10 sec rest after each
• - each one is a hard effort
• 4 x 50 sprint |-§-| 90+% w/10 sec rest after each
• Cool down
• 3 x 100 w/20 sec rest interval, bringing your HR back down slowly

Bike : - 0:45

• 15:00 Warm up spin
• - gradually increase your HR to 75% by the end
• Drills
• Alternate an ILT set with a VG set
• - take 30 seconds recovery after each set
• 4:30 Isolated Leg Training:
• 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
• 2 x 9:00 |-§-| 75% w/3:00 recovery |-§-| 60%
• - you can also substitute a distance (i.e. 5 km) rather than time
• Cool down completely, spinning |-§-| 50-60%

Daily total > 1:45

Week > to date > 7:05

Saturday

Bike : - 1:40

• Indoor alternative:
• 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
• Main set
• 2 sets of the following, continuous (no additional recovery between sets):
• 10:00 |-§-| 75% intensity w/2:00 recovery |-§-| 60%
• 7:00 |-§-| 80-85% intensity w/3:00 recovery |-§-| 60%
• 4:00 |-§-| 85-90+% intensity w/4:00 recovery |-§-| 60%
• 20:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:30

• Get settled into a higher cadence than usual (84% intensity is fine, but no higher), dealing with the fatigue that has gathered during your ride. Y
• ou might find your legs to be "stale" at first before they allow you to get into a groove; just keep pluggin' away & the discomfort should eventually pass.
• Allow at least 10:00 for a complete Cool down , making sure that your HR gets back under 60% before your finish. 

Daily total > 2:10

Week > to date > 9:15

Sunday

Run : - 1:05

• This is designed to be a very low intensity, low pressure Run  to help maintain your aerobic capacity.
• You should wear a heart rate monitor, especially if you have a difficult time keeping your intensity low, and make sure that your HR does not exceed 75%.
• You should finish this Run  feeling fairly refreshed ... relax and recuperate during the remainder of the day.

Daily total > 1:05

Week > to date > 10:20

Swimming 2:30 - Bike : - 4:35 - Run : - 3:15 - Total: 10:30