Week > 16
Monday
- Day off relax
Tuesday
Swimming 0:45
- Warm up
- 400 Swim
- Main set
- Take 1:00 rest after the 1000 Swimming and before the 600 Pull.
- The purpose of this set is to work on stroke technique and getting into a rhythm over the course of a long swim.
- It’s not meant to wipe you out, so stay in control of the pace.
- Concentrate on keeping your strokes per length constant & holding good form.
- 1000 straight swim, done in the following way:
- 500 |-§-| 75-80% intensity, feeling like a long open water swim
- 500 |-§-| 85-90%, building intensity toward the end
- 200 |-§-| 90%, very high intensity through the finish
- 600 Pull |-§-| 80-85% steady intensity the entire way
- (you can use paddles if you want)
- Cool down
- 4 x 50 recovery w/10 sec recovery, nice and easy
Bike : – 1:00
- 15:00 Warm up spin, begin at a very easy pace and increase your intensity to 65%
- Intermediate Set
- 6 x 15 sec fast w/45 sec easy spin after each
- get your HR up and body ready for the Main set
- Main set
- Let your HR gradually rise on #1, don’t force it up past 90%
- – you’ll notice that it will probably take until the second repeat to reach … the desired intensity zone.
- 4 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% easy spin after each
- – take an extra 6:00 rest after #2
- Cool down completely
Daily total > 1:45
Wednesday
Run : – 0:50
- 15:00 warmup, bringing your HR up to 70% gradually
- Go straight into a 15:00 tempo Run : – |-§-| 70-75%
- take a couple minute light jog before doing:
- 6 x 20 sec strides w/1:40 easy jog after each
- – try to fit in in 20 sec. & hold
- Finish with a steady Cool down , gradually lowering the intensity level back to 60%
Bike : – 1:20
- Simple, straightforward workout designed to keep your intensity in check and allow your body some « active recovery. »
- 20:00 warmup spin, gradually raising your HR up to 70% by the end
- 2 x 15:00 |-§-| 75% intensity w/7:30 recovery spinning |-§-| 60% intensity after each
- Cool down completely
Daily total > 2:10
Week > to date > 3:55
Thursday
Swimming 0:45
- Warm up
- 200 Swim, then
- 16 x 25 w/5 sec rest after each
- alternate (4x thru): 1 Kick, 2 Swim, 1 IM order
- Main set
- 16 x 75 |-§-| 70-75% w/10 sec rest
- odds: (50 free – 25 kick)
- evens: (25 free – 25 choice – 25 free)
- Cool down
- 400 Pull |-§-| 70%
Run : – 1:05
- This workout is designed to be done at a track, though we will include the durations for these sets in case you’re forced to stay out on the roads, or inside on a treadmill.
- 15:00 warmup jog
- 2 x 20 sec (about 100-150m on the track) w/40 easy jog (about 100-150m)
- 3 x 1200m (or 5:00) w/ 400m (or 2:00) |-§-| 60% after each
- – each one is performed as:
- 400m (or 1:50) |-§-| 80-85%,
- 400m (or 1:40)|-§-| 85-90%,
- 400m (or 1:30) |-§-| 90+%
- Cool down , bringing your HR under control before the end
Daily total > 1:50
Week > to date > 5:45
Friday
Swimming 1:00
- Warm up
- 8 x (50 Swimming – 50 Kick – 25 IM order) w/10 sec rest
- Main set
- Descending time trials:
- 800 Swimming |-§-| 70% – 60 sec rest
- 600 Swimming |-§-| 75% – 60 sec rest
- 400 Pull with Paddles |-§-| 80%
- Cool down
- 12 x 25 on 30 sec interval (leave every 30 sec)
- – alternate (3x thru): 25 kick – 25 left arm – 25 right arm – 25 swim
Daily total > 1:00
Week > to date > 6:45
Saturday
Bike : – 1:45
- Indoor Alternative:
- 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
- Drills
- These will help improve your technique and increase your HR for the Main set .
- Alternate an set with a , performing 2 of each (30 sec between sets):
- 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
- Main set
- 2 x 20:00 w/10:00 recovery after each
- Keep your HR below 75% for the first one, and let it climb to as high as
- 85% if you feel comfortable doing so on the last one
- Long, gradual Cool down spin, bringing your HR back under 60%
Run : – 0:30
- Steady aerobic effort, immediately after the Bike ride.
- Get into a relaxed tempo right away and allow your HR to hang out at around 75% throughout the run.
- Maintain a « proud », tall relaxed form and relatively quick and light cadence.
Daily total > 2:15
Week > to date > 9:00
Sunday
Run : – 1:00
- This final Run : – of the Week > can give your body some « lipid metabolism »…. (fat burning) training that it will need in the longer races.
- You should hold a steady intensity level throughout (anything above 70% and below 80% is fine), and reduce your intensity substantially during the final 20:00 …. to help you Cool down properly.
Bike : – 0:30
- Immediately after the Run if possible to add additional aerobic work.
- After 15:00 |-§-| 70-75%, do the following drill to mix it up:
- 2 x 4:30 Variable Gearing Set w/30 sec recovery … each one is as follows:
- … 3 x through:
- … 40 sec |-§-| 90-95 rpm, 75% intensity;
- … 20 sec |-§-| 100-105 rpm, 80% intensity;
- … 30 sec |-§-| 80-85 rpm, 85% intensity
- Bring your HR back down under 60% by the end
Daily total > 1:30
Week > to date > 10:30
Swimming 2:30 – Bike : – 4:35 – Run : – 3:25 … Total: 10:30
