Week > 26

Monday

• Complete day off....

Tuesday

Swimming 0:45

• Warm up
• 400 Swim
• 6 x 100 w/10 sec between each
• - odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim
• - evens: 100 IM (25 fly, 25 back, 25 breast, 25 free)
• Main set
• Each pair of two 150's include increased recovery time over the previous pair &
• should be performed at a slightly faster speed. The last two should be done at
• a pace faster than you would perform in a race.
• 6 x 150
• #1 & 2: w/20 sec rest after each;
• #3 & 4: w/25 sec;
• #5 & 6: w/30 sec
• Cool down
• 300 easy swim

Bike : - 0:45

• Stay in lower gears today, using the small chain ring exclusively.
• Your pedal cadence will have to be higher to compensate & to bring your HR up to the desired levels ... Concentrate on keeping your toes relaxed inside your cleats and your pedal stroke smooth throughout each pedal cycle.
• 20:00 Warm up spin, gradually bringing your HR up to 75%;
• - you should be spinning greater than 100 rpm during the final 5-8:00
• 8 x 20 sec fast spinning (cadence up around 120 rpm) w/1:40 in between (~90 rpm)
• Continue spinning at roughly 100 rpm, cooling down gradually the final 5:00

Daily total > 1:30

Wednesday

Run : - 0:35

• Concentrate on maintaining fast, fluid turnover ... without taking short & choppy strides.
• Your stride should resemble a "marathoner's gait", with reduced stride lengths and a relaxed body position: hold your head steady, minimize your arm swing (6-10" of total travel), and keep your arms held at hip level without crossing over your body.
• Warm up gradually, taking 15:00 to get up to 75%
• 6 x 20 sec using increased foot speed, w/1:40 recovery after each "burst"
• Finish by gradually letting your HR return to 60%

Bike : - 1:00

• 20:00 gearing pyramid Warm up
• - 2:00 |-§-| very easy gear
• - 3:00 slightly harder (HR up to 60%)
• - 4:00 w/HR at 65%
• - 5:00 w/ HR |-§-| 70%
• - 6:00 w/HR |-§-| 75%
• 3 x 7:30 |-§-| 75% w/ 2:30 recovery |-§-| 60% after each
• - #1 & 3: spin |-§-| 90-95 rpm in aero' position
• - #2: spin |-§-| 80-85 rpm sitting upright in climbing position
• - you'll have to be in a harder gear to have it feel as difficult as it does when you're climbing outside
• Cool down completely, gradually reducing your gearing & cadence

Daily total > 1:35

Week > to date > 3:05

Thursday

Swimming 0:45

• Warm up
• 200 Swimming - 200 Kick - 200 Pull
• 6 x 50 Kick w/10 sec rest - each one is 25 easy / 25 fast
• Main set
• 1000 Swim, continuous ... alternate 50 easy / 50 fast
• Cool down
• 200 easy & continuous, bringing your HR back down gradually

Run : - 0:45

• Begin with a very gradual warmup, holding your HR intensity to 50-55% at first and slowly increasing to 75% by the 20:00 mark.
• Make sure you concentrate on keeping your HR right at (or under) 75% intensity throughout this "aerobic tempo" run. Keep your upper body relaxed and your foot speed slightly elevated during the middle bulk of this run.
• Make sure your Cool down is complete and at least 10:00 in duration.

Daily total > 1:30

Week > to date > 4:35

Friday

Swimming 1:00

• Warm up
• 9 x 100 continuous - rotate (100 Swimming - 100 Kick - 100 Pull) - 3 times thru
• Main set
• 2 sets of the following:
• 3 x 250 w/30 sec rest
• - #1 moderate (70%)
• - #2 harder (80%)
• - #3 fast (90%)
• Cool down
• 200 easy Swimming w/10 sec after each, gradually reducing the intensity to below 60%

Bike : - 0:30

• Keep your HR below 70% throughout this recovery spin.
• Use your small chain ring exclusively and keep your cadence between 90-100 rpm.
• Your legs should feel rejuvenated when you're through, and your body will be better prepared for the rest of the week.

Daily total > 1:30

Week > to date > 6:05

Saturday

Bike : - 1:00

• It's important to stress that your intensity level should remain below 75% throughout today's ride.
• There's an understandable intensity to want to "test yourself" and push it harder, but you really need to stay disciplined and avoid breaking down your body needlessly.
• Stay aware ... no crashes! ... and hydrate properly throughout your ride.
• Indoor Alternative:
• 15:00 gradual Warm up spin
• Intermediate set:
• - 15 sec fast spinning (up to 120 rpm), 15 sec recovery spin (around 90 rpm)
• - 30 sec fast, 30 sec recovery
• - 45 sec fast, 45 sec recovery
• - 60 sec fast, 60 sec recovery (10:00 total for the Intermediate set)
• 2 x 9:00 |-§-| 75% w/5:00 recovery after each
• if you would rather substitute mileage for the time (for variety's sake), ...choose a distance that you can cover in roughly 9:00 (i.e. 3.0 miles |-§-| 20 mph)
• Your HR will likely be quite elevated after this, so be sure to Cool down completely

Daily total > 1:00

Week > to date > 7:05

Sunday

Run : - 0:50

• This is a steady endurance Run and your intensity level should remain below 75% throughout.
• Fight any tendency you might have to press hard up hills ... challenge yourself to keep the intensity low and in control.

Daily total > 0:50

Week > to date > 7:55

Swimming 2:30 - Bike : - 3:15 - Run : - 2:10 - Total: 7:55