Week > 24

Monday

• Complete day off....

Tuesday

Swimming 0:45

• Warm up
• 300 Swim
• 3 x 100 Kick w/10 sec rest
• 4 x 50 Choice w/10
• Main set
• 3 x 500 w/30 sec rest after each
• #1: moderate effort (70% intensity);
• #2: slightly faster (80%);
• #3: at race pace (85%)
• Cool down
• 200 easy swim

Bike : - 1:00

• 20:00 warm up spin
• - 5:00 in an easy gear |-§-| 60%
• - 6:30 in a medium gear |-§-| 70%
• - 8:30 in moderately hard gear |-§-| 75%
• Main set
• 3 x 7:30 |-§-| 75% intensity w/2:30 |-§-| 60% intensity after each
• Cool down completely, allowing your HR to return under 60% gradually

Daily total > 1:45

Wednesday

Run : - 0:40

• Spend the first 10:00 getting your HR up gradually to 65-70%.
• The middle bulk of the Run(15-20:00 total) should be done at around 75% intensitty ... during this time (beginning at the 20:00 mark of the run), throw in 8 x 20 sec "bursts" of rapid leg turnover w/1:40 of steady aerobic-paced running after each burst.
• The remainder of the Run  should be back under 70%, finishing with a decent Cool down at 60-65% intensity.

Bike : - 1:00

• Warm up
• 20:00 progressive Warm up spinning
• Intermediate Set
• 2 x 3:00 ILT w/30 sec recovery after each
• - each 3:00 is: 3 x (20 sec right leg,10 sec switch-over, 20 sec left leg, 10 sec switch)
• 3 x 3:00 VG Sets w/30 sec recovery after each
• - each 3:00 is: 2 x (30 sec. in medium gear, 30 sec. easy gear, 30 sec. hard gear)
• Main set
• 4 x 6:00 |-§-| 75% w/1:30 |-§-| 60% after each
• Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:40

Week > to date > 3:25

Thursday

Swimming 0:45

• Warm up
• 3 x 200 (50 Swim, 50 right arm only, 50 left arm only, 50 Swim) w/10 sec recovery
• Main set
• 7 x 150 |-§-| 85% w/15 sec recovery after each ... hold an even, faster pace throughout
• Cool down
• 300 easy swim, continuous recovery

Run : - 0:50

• Steady tempo run, performed following the schedule below.
• You can convert the times to distances, reflecting your basic pace per mile.
• 15:00 gradual Warm up, "conversation" pace, gradually increasing the intensity to 75%
• 2 x 7:30 |-§-| 75-80% w/2:30 |-§-| 60% after each repeat
• Cool down completely

Daily total > 1:50

Week > to date > 5:15

Friday

Swimming 1:00

• Warm up
• 400 Swim, 200 Choice (other than freestyle)
• 4 x 75 w/15 sec rest - each 75 should be (25 easy, 25 medium, 25 fast)
• Main set
• 2 sets of:
• 4 x 200 w/30 sec rest after each
• - descend from easy on #1 (70%) to hard on #4 (90%)
• Cool down
• 6 x 50 easy Swimming w/10 sec after each, gradually reducing the intensity to below 60%

Daily total > 1:00

Week > to date > 6:15

Saturday

Bike : - 1:30

• This is a shorter ride than usual, and you'll likely feel the urge to boost the intensity significantly.
• However, you should keep your HR intensity under 75% through a bulk of the ride, focusing on feeling strong through the finish.
• Indoor Alternative:
• 20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00
• 2 sets of the following (27:00 per set), rotating through continuously:
• 2 x 3:00 ILT set w/30 sec recovery after each
• 2 x 3:00 VG set w/30 sec recovery after each
• 5:00 |-§-| 75% in the aero position
• 2:00 |-§-| 80-85% in upright climbing position
• 5:00 recovery spin |-§-| 60%
• Cool down the remainder of the time, gradually allowing your HR to return under 60%

Run : - 0:20

• Just a quick, low intensity Run to go through the transition ... keep your HR under 75% and make sure to walk a bit afterward to make sure you've cooled down completely.

Daily total > 1:50

Week > to date > 8:05

Sunday

Run : - 0:50

• A shorter effort that will be the only Run  of the day.
• You can mix up your rhythm and cadence by doing the following: Every 10:00, throw in a 30 second "burst", where you release any tension in your upper body while rapidly increasing your foot turnover speed.
• These little bursts of speed should be done in a relaxed fashion ...- probably sounds like a strange contradiction, but it's really important to be able to increase your speed in a controlled fashion.
• Be sure to finish with a complete Cool down .

Bike : - 0:30

• Following today's Run with a low intensity ride will aid in recovery and keep you feeling rejuvinated during this recuperative period.

Daily total > 1:20

Week > to date > 9:25

Swimming 2:30 - Bike : - 4:00 - Run : - 2:40 - Total: 9:25