Week > 18
Monday
- Complete day off relax
Tuesday
Swimming 0:45
- Warm up
- 2 x 200 Free
- 4 x 100
- 4 x 100 , all w/10 sec rest after each repeat
- Main set
- 800 Swim
- – 1 lap easy/1 lap hard, 2 easy/2 hard, 3/3, 4/4 & back down to 1
- Cool down
- 300 Swim, concentrate on holding good form
Bike : – 1:05
- The Tuesday hard cycling interval sets have been progressively getting harder, and this is the highest intensity set so far.
- You can maximize the benefits … and minimize the recovery time required afterwards … by warming up properly in the beginning and recovering completely at the end.
- Warm up
- 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70%
- 4 x 15 sec fast spinning |-§-| 110+ rpm cadence w/45 sec recovery after each
- Main set
- 2 sets of
- (3 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% after each) w/ an extra 10:00 between sets
- Choose a hard gear (large chain ring and small cog) such that your cadence is close to 85 rpm.
- You can also establish a distance to substitute for 4:00 of riding … 1.4 miles, more or less … and record your times for future comparison.
- Also, during the last several minutes of the 10:00 break you should gradually increase your effort so you are near 75% when you begin the second set.
- Cool down
- Cool down completely, allowing your HR to get back well below 60% before stopping
Daily total > 1:50
Wednesday
Run : – 0:50
- 20:00 gradual warmup, bringing your HR up to 70% by the end
- 20:00 « » run
- – holding an even rhythm and pace throughout
- – |-§-| 75% intensity
- This Run should not feel stressful at any point … the intensity should remain under control and the effort should stay minimal, holding your HR right at 75% throughout.
- Drills: 4 x (20 sec relaxed bursts w/1:40 easy jog after each)
- – Work on turnover leg speed, 90-95 strides per minute
- – Stay relaxed and light on your feet
- Cool down to 1:00 total
Bike : – 1:05
- 15:00 Warm up spin, gradually bringing your HR up to 70%
- Progressive efforts w/2:00 recovery |-§-| 60% after each:
- 10:00 |-§-| 70%,
- 8:00 |-§-| 75%,
- 6:00 |-§-| 80%
- 4 x 30 sec efforts |-§-| 90% in a hard gear (large chain ring, small rear cog)
- w/2:00 recovery spin in easy gear |-§-| 60% after each
- Cool down completely, bringing your HR back down to 50% by the end
Daily total > 1:55
Week > to date > 3:45
Thursday
Swimming 0:45
- Warm up
- 4 x (100 Swimming – 50 Kick – 50 Pull)
- – the sets as you get warmed up
- 6 x (50 / 25 moderate) w/15 sec rest
- Main set
- 16 x 50
- – alternate as follows:
- 2 at race pace w/10 sec rest after each,
- 2 at moderate pace w/20 sec rest after each
- Cool down
- 200 Swim
Run : – 1:00
- Warm up
- 20:00 jog, progressing gradually to 75% intensity
- Intermediate set
- 4 x 20 sec « » w/40 sec recovery after each
- Main set
- 3 x 600m (1½ laps, or 2:30) |-§-| 90% w/400m (1 lap, or 2:00) recovery jog after each
- Cool down at least 15:00, until your HR is back near 50%
Daily total > 1:45
Week > to date > 5:30
Friday
Swimming 1:00
Warm up
- 200 Swimming – 200 – 200 – 200 Swim
- Main set
- 8 x (50 fast / 100 moderate) w/20 sec recovery
- 1000 straight Swimming – record your time for future reference
- Cool down
- 8 x (25 Swimming / 25 Kick) w/10 sec rest after each 50
Daily total > 1:00
Week > to date > 6:30
Saturday
Bike : – 1:45
- This should allow you to cover anywhere from 20-35 miles, depending upon your abilities and the terrain.
- You should control the intensity such that you feel pretty spent afterward … but not dead tired.
- The Run : – should follow immediately after the bike.
Run : – 0:30
- Steady effort, right |-§-| 75% … make sure to get started soon after your ride.
Daily total > 2:15
Week > to date > 09:50
Sunday
Run : – 1:05
- The key to performing this properly is to back off the intensity, holding your HR close to 60% throughout.
- This can be particularly difficult when you encounter hills, but don’t worry too much about that.
- The primary focus here is on developing aerobic capacity while avoiding excessive stress on your legs.
Daily total > 1:05
Week > to date > 9:55
Swimming 2:30 – Bike : – 4:00 – Run : – 3:25 – Total: 9:55
