Week > 25

Monday

• Complete day off….

Tuesday

Swimming 0:45

• Warm up
• 600 Swim
• Main set
• 4 x 400 w/30 sec rest after each
• #1: moderate effort (70% intensity);
• #2 & 3: slightly faster (80%);
• #3: at race pace (85%)
• Cool down
• 200 easy swim

Bike : – 0:55

• 20:00 warmup spin
• – 5:00 in an easy gear |-§-| 60%
• – 6:30 in a medium gear |-§-| 70%
• – 8:30 in moderately hard gear |-§-| 75%
• Main set
• 2 x 10:00 w/5:00 |-§-| 60% intensity after each
• – #1 |-§-| 80%
• – #2 |-§-| 84-88%
• Cool down completely, allowing your HR to return under 60% gradually

Daily total > 1:40

Wednesday

Run : – 0:40

• Steady tempo run:
• – Get into it gradually, allowing 20 min to get your HR up to 75%;
• – Spend the next 15 min |-§-| 80-84%, steady effort
• – Cool down completely

Bike : – 1:00

• Warm up
• 20:00 progressive Warm up spinning
• Main set
• 2 x 12:30 |-§-| 75% w/2:30 |-§-| 60% after each
• Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:40

Week > to date > 3:20

Thursday

Swimming 0:45

• Warm up
• 600 easy swim, getting into it slowly
• Main set
• 2 sets of:
• 6 x 100 w/15 sec recovery after each
• – hold an even, faster pace throughout
• – take an extra 1:00 rest between sets
• Cool down
• 300 easy swim, continuous recovery

Run : – 0:50

• 20:00 easy warmup jog
• – increase the intensity to 70% by the end
• 3 x 6:00 w/2:00 |-§-| 60% recovery, as follows:
• – #1 |-§-| 75%
• – #2,3 |-§-| 84-88% (10km pace)
• Cool down completely … continue running until your HR is below 50%

Daily total > 1:35

Week > to date > 4:55

Friday

Swimming 1:00

• Warm up
• 400 Swim
• 8 x 75 w/15 sec rest
• – each 75 should be (25 easy, 25 medium, 25 fast)
• Main set
• 2 sets of:
• 3 x 250 w/30 sec rest after each
• – each set should be done as follows:
• – #1 |-§-| 75%; #2 |-§-| 80%; #3 |-§-| 85%
• Cool down
• 4 x 75 w/15 sec recovery
• – each one should be 25 kick (no board), 50 swim

Daily total > 1:00

Week > to date > 5:55

Saturday

Bike : – 1:30

• 20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00
• 10 x (20 sec fast spinning |-§-| 80-84% w/40 sec recovery)
• 2 sets of the following:
• – 12:00 |-§-| 75%
• – 3:00 recovery |-§-| 60%
• – 8:00 |-§-| 80-84%
• – 7:00 recovery |-§-| 60%
• – 3:00 |-§-| 84-88%
• – 12:00 recovery |-§-| 60%
• Cool down the remainder of the time, gradually allowing your HR to return under 60%

Run : – 0:30

• Work the transition, getting out for this Run soon after the bike.
• Hold your HR up around 80% for the first 20:00, then Cool down to the end.
• Walk through the Cool down , allowing your HR to get well below 50%.

Daily total > 2:00

Week > to date > 7:55

Sunday

Run : – 0:50

• Steady endurance Run  … get into it gradually & keep your HR below 75% throughout.

Daily total > 0:50

Week > to date > 8:45

Swimming 2:30 – Bike : – 3:25 – Run : – 2:50 – Total: 8:45