Week > 27
Race Week
Monday
Swimming 0:45
- Warm up :
- 400 Swim
- 12 x 50 on 1:00 alternate as follows:
- 25 Kick - 25 Swim; 25 Drill - 25 Swim; 50 Swim
- Main set :
- 6 x 50 w/15 sec rest
- - rotate twice through: 1 easy, 1 moderate, 2 fast but in control
- 200 easy with perfect technique
- 6 x 50 on 1:00; odds are easy, evens are fast!
- Cool down :
- 200 Swimming - 200 Kick - 200 Pull ... nice and easy recovery
Daily total > 0:45
Tuesday
Bike : - 0:50
- Last hard ride before the race; make the most of the set, give yourself a pat on the back and start looking forward to racing faster than ever before.
- 15:00 warmup, gradually raising your HR to 75%
- 4 x 15 sec jumps w/45 sec easy spinnig |-§-| 65% after each, then spin easy for a bit
- 2 x 10:00 |-§-| 84-92% w/5:00 recovery spinning |-§-| 60%
- #1 - hold the intensity near 84-86%, controlling it carefully as you would in a race
- #2 - gradually get more intense, bumping up the intensity to 92% (not higher!)
- Cool down completely, allowing your HR to get back well below 60% before stopping
Run : - 0:35
- Total recovery.
- Perfect posture, proud form and quick turnover.
- This is the only Run this week, since running puts the most stress on your body and requires the most recovery.
- Have a great Run and envision your perfect performance.
- If you are close to your race, then running the course might be a good idea.
- If you have to walk it in to keep it at 0:35, then do so.
Daily total > 1:25
Week > to date > 2:10
Wednesday
Swimming 0:45
- Warm up :
- 400 Swim, 200 Kick, 200 Pull
- Main set :
- 4 x 100 w/20 sec rest, descend from 60% on #1 to 80% on #4
- 8 x 50 w/10 sec rest - performed as 2 sets of 4, as follows:
- - #1 easy |-§-| 60%
- - #2 moderate |-§-| 75%
- - #3 & 4 fast/even |-§-| 85%
- Cool down :
- 8 x 75 w/20 sec, alternate (25 Kick-25 Swim-25 Kick) with (25 Swim-25 Kick-25 Swim)
Bike : - 0:45
- This would be a great time to substitute a moderate, controlled outdoor ride, keeping the intensity under control.
- If you're spinning indoors, do the following:
- 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 3:00 Variable Gearing Sets; allowing your HR to rise to 75%
- - each set consists of:
- 1:00 in moderate gear, |-§-| 90-95 rpm
- 1:20 in hard gear, |-§-| 80-85 rpm
- 40 sec in easy gear, |-§-| 105-110 rpm
- Straight into 10:00 steady time trial |-§-| 75% intensity (moderate pace)
- Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end
Daily total > 1:30
Week > to date > 3:40
Thursday
Swimming 0:30
- Warm up :
- 200 Swim-Kick-Pull-Swim; 2nd Swimming faster
- 2 x 125 (50 Kick-75 Swim) w/15 sec rest after each
- Main set :
- 6x 50 w/10 sec rest, as follows:
- 1-2 build up (the first part of each 50 easy, building to fast by the last 10 yards)
- 3-4 |-§-| race pace - feel strong & long; 5-6 complete recovery pace, |-§-| 60%
- 1 set of (12 x 25 on 30 sec interval, alternate easy/sprint) w/200 easy after each set
- Cool down :
- 4 x 100 w/20 sec rest, nice and easy. Work on maintaining perfect technique.
Daily total > 0:30 or 0:00
Week > to date > 4:10 or 3:40
Friday
Bike : - 0:25
- Go over the course or at least parts of it.
- After a long warmup, throw in 2-3 aggressive jumps with a lot of rest between them.
- Allow enough time for a good Cool down as well.
Swimming 0:15
- Loosen up soon after biking to clean out the legs and relax the body.
- Throw in 2-4 race pace 50s with an easy 50 after each.
- Cool down atleast 300 then relax the rest of the day.
- Try not to get caught up in the expo on your feet.
- Get your gear, mill around for a little while, but allow yourself enough relaxing quiet time so you feel mellow when it's time for bed.
- Your HR will likely be quite elevated after this, so be sure to Cool down completely
Daily total > 0:00 or 0:40
Week > to date > 4:10 or 4:20
Saturday
Bike : - 0:25
- Go over the course or at least parts of it.
- After a long warmup, throw in 2-3 aggressive jumps with a lot of rest between them.
- Allow enough time for a good Cool down as well.
Swimming 0:15
- Loosen up soon after biking to clean out the legs and relax the body.
- Throw in 2-4 race pace 50s with an easy 50 after each.
- Cool down atleast 300 then relax the rest of the day.
- Try not to get caught up in the expo on your feet. Get your gear, mill around for a little while, but allow yourself enough relaxing quiet time so you feel mellow when it's time for bed.
- Your HR will likely be quite elevated after this, so be sure to Cool down completely
Daily total > 0:40 or race!
Week > to date > 5:00 or race!
Sunday
- Follow your routine steadily on race morning.
- Keep your head clear ... not too much looking around ... and stay focused.
- When the gun goes off, know that we're thinking about you guys, ... RACE FAST and STAY RELAXED!
