Week > 21
Monday
- Complete day off….
Tuesday
Swimming 0:45
- Warm up
- 300 Swim
- 3 x 100 Kick w/15 sec rest, each one progressively faster
- 2 x 150 Pull w/15 sec rest – #2 should build to 85%
- Main set
- 6 x 150 w/30 sec rest after each
- – try to keep your stroke count even through the entire set
- Cool down
- 500 Pull at 70%; relaxed and stretched out; evenly paced
Bike : – 0:50
- 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70% by the end
- 5 x 4:15 |-§-| 80-84% with 45 sec easy spin |-§-| 65% after each repeat
- – concentrate on keeping your whole body relaxed and your pedal stroke fluid
- – if you feel any dead spots in your spin, try to work them out by focusing on spinning complete circles
- Cool down completely, allowing your HR to get back well below 60% before stopping
Daily total > 1:35
Wednesday
Run : – 0:45
- 15:00 gradual warmup, bringing your HR up to 70% by the end 25:00 consistent effort |-§-| 80% intensity
- – by now, these runs should feel pretty aggressive, especially compared to earlier in the season
- Cool down completely
Bike : – 1:00
- 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 70% by the end
- 2x 13:00 |-§-| 75% with 2:00 easy spin after each repeat
- Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end
Daily total > 1:45
Week > to date > 3:20
Thursday
Swimming 0:45
- Warm up
- 400 Swim
- 12 x 50 w/10 sec rest – each one is 25 Kick / 25 Swim
- Main set
- 3 x 300 w/30 sec rest
- Concentrate on keeping your stroke stretched out and your stroke count even
- Cool down
- 10 x 25 choice (other than freestyle) w/10 sec rest … totally recover by the end
Run : – 0:50
- Warm up
- 15:00 jog, progressing gradually to 75% intensity
- Intermediate set
- 4 x 20 sec « run-ups » w/40 sec recovery after each; jog easy for a couple minutes
- Main set
- 8 x 400 (or 1:30) |-§-| 85-90% with 200 easy jog (or 1:00) bwtn repeats
- – finish this set strongly
- – avoid starting out too hard while maintaining a strong pace throughout
- Cool down at least 15:00, until your HR is back near 50%
Daily total > 1:35
Week > to date > 4:55
Friday
Swimming 1:00
- Warm up
- 6 x 100 – alternate 100 Swim, 100 Kick, 100 Pull
- Main set
- This set will help build « high-end » aerobic capacity.
- Hold an even pace throughout each set.
- You should be tired but not exhausted at the end.
- 2 sets of (16 x 50 w/5 sec rest after each); with 200 easy between the sets
- Set 1: |-§-| 80% intensity;
- Set 2: |-§-| 85-90% intensity
- Cool down
- 6 x 75 recovery w/10 sec rest after each
Bike : – 0:45
- This ride will be performed at a lower intensity and includes some drills to improve your efficiency.
- During the ILT set, work on pedaling smoothly throughout the pedal cycle … control your efforts on the down stroke and keep the movement fluid throughout the top of each pedal cycle.
- A good mental image to maintain is that of a dog scraping its paw across the ground while digging.
- 15:00 easy spinning, gradually letting your HR get up to 60%
- 4 x 4:00 sets w/1:00 continuous recovery spinning after each
- Go through the following three times per set:
- 20 sec with one leg
- 20 sec transition … allow your HR to get back under 70%
- 20 sec other leg
- 20 sec transition
- Cool down completely
Daily total > 1:45
Week > to date > 6:40
Saturday
Bike : – 1:30
- The intensity of this ride should get pretty high … it would be fun to hook up with a group ride out of a Bike shop and try to keep up with the fastest group! If you’re by yourself, make this ride challenging, especiallly if you hit any windy or hilly sections.
- The total distance should be near 35 miles, which is significantly more than you’ll do in your shorter distance races.
- Indoor alternative:
- 15:00 Warm up spin, gradually bringing your HR up to 70% by the end
- 3 x 6.2mi (or 20:00) |-§-| 80-84% w/3:00 |-§-| 60% recovery
- Cool down completely
Run : – 0:30
- A short, intense tempo Run |-§-| 80-85%.
Daily total > 2:00
Week > to date > 8:40
Sunday
Run : – 0:55
- You might be tired after this week, so make sure you keep your upper body relaxed.
- Keep HR below 75% except for the very end, if you’re feeling strong.
Daily total > 0:55
Week > to date > 9:35
Swimming 2:30 – Bike : – 4:05 – Run : – 3:00 – Total: 9:35
