Week > 23

Monday

• Complete day off....

Tuesday

Swimming 0:45

• Warm up
• 200 Swim
• 2 x 100 Kick w/10 sec rest
• 4 x 50 Pull w/10 sec rest - descend 1-4 (#1 easy, #2 moderate, #3 harder, #4 hard)
• Main set
• 10 x 150 w/15 sec rest
• - each 150 should be performed as:
• 50 |-§-| 75%
• 50 |-§-| 85%
• 50 |-§-| 90+%
• Cool down
• 400 Pull |-§-| 70%
• - work on stretching out your stroke and holding an even stroke count

Bike : - 1:00

• 15:00 Warm up spin, getting into it gradually
• 10 x (15 sec fast spinning / 15 sec recovery) - continuous
• Main set
• 2 x (3 x 2:00 |-§-| 85-90% w/30 sec) w/5:00 recovery between sets
• - treat the 3 x 2:00 as full 6-minute efforts at a very high intensity
• - this should be done at the same intensity as an all-out 40K time trial
• Cool down completely until HR is back well under 60%

Daily total > 1:45

Wednesday

Run : - 0:50

• 15:00 gradual warmup, bringing your HR up to 70% by the end
• 3 x 5:00 |-§-| 75% with 1:00 jog |-§-| 65% between each repeat
• - this Run : - should not feel stressful at any point. Your upper body should be very relaxed  and your stride-rate at 90-95 per minute.
• Jog easy for several minutes after the last repeat before doing the set of strides
• 4 x (20 sec strides w/1:40 easy jog after each)
• - work on turnover leg speed at the end of this workout, holding 90-95 strides per minute
• - stay relaxed and light on your feet
• Cool down , allowing your HR to come down gradually and completely

Bike : - 1:15

• You have the option of getting outside for this ride.
• If your indoors...
• 15:00 Warm up spin, gradually getting your HR up to 75%
• 6 x (20 sec fast |-§-| 110+ cadence w/1:40 easy spin after each)
• 2 x 15:00 |-§-| 75% w/7:30 |-§-| 60% after each
• Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:05

Week > to date > 3:50

Thursday

Swimming 0:45

• Warm up
• 2 x (100 Swimming - 100 Kick - 100 Pull), continuous
• Main set
• 5 x 250 |-§-| 75-80% w/20 sec btwn repeats
• - work on consistent pacing throughout the set
• - this type of set will help you maintain a steadier, stronger effort throughout the longer open water swims
• Cool down
• 5 x 50 on 1:00 total recovery

Run : - 1:05

• Warm up
• 20:00 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
• 2 x 1.25 mi (or 9:00) |-§-| 80-85% with 400 (or 2:00) easy jog after each repeat
• Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:50

Week > to date > 5:40

Friday

Swimming 1:00

• Warm up
• 200 Swimming easy and loose
• 8 x 75 (25 Kick fast - 50 Swim) w/20 sec between repeats
• 100 easy swim, then straight into the Main set
• Main set
• 10 x 200 w/30 sec after each
• - alternate between 2 |-§-| 80% & 2 |-§-| 90%
• Cool down
• 300 continuous swimming, bringing your HR back down slowly

Daily total > 1:00

Week > to date > 6:40

Saturday

Bike : - 1:45

• This ride will begin with long, steady endurance based riding and will build in intensity toward the end.
• If you're riding outside, make sure you put in a sufficient warmup of at least 20-30:00 before you begin attacking any hills...
• 20:00 easy spinning, using a of 2:00, 3:00, 4:00, 5:00, 6:00
• 4 sets of the following (20:00 per set), rotating through continuously:
• 5:00 |-§-| 75% in the aero position
• 2:30 |-§-| 80-85% in upright climbing position
• 2:30 |-§-| 84-88% in the aero position
• 10:00 recovery spin |-§-| 60%
• Cool down the remainder of the time, gradually allowing your HR to return under 50%

Run : - 0:30

• The goal here is to hold a consistent pace |-§-| 75-80% throughout.
• Leave shortly after you finish your Bike ride to practice the bike/Run  transition.
• Take a large water bottle of fluid replacement with you and some other nutrition before you head out the door ...
• staying hydrated will help with your recovery.

Daily total > 2:15

Week > to date > 8:55

Sunday

Run : - 1:10

• Stay relaxed and drink often ... properly hydrating and cooling down afterwards will reduce your recovery time and leave you better prepared for the rest of your day.

Bike : - 0:55

• Keep the intensity under control and use this to flush out your legs at the end of a hard week.
• 15:00 Warm up spin, gradually getting your HR up to 75%
• 6 x (20 jumps |-§-| 110+ cadence w/1:40 easy spin after each)
• 1 x 15:00 |-§-| 75% w/5:00 |-§-| 60% after each
• Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:05

Week > to date > 11:00

Swimming 2:30 - Bike : - 4:55 - Run : - 3:35 - Total: 11:00