Week > 22
Monday
- Complete day off….
Tuesday
Swimming 0:45
- Warm up
- 200 Swimming – 200 Kick – 200 Pull
- 2 sets of (4 x 50 w/10 sec rest) w/1:00 btwn sets
- – build from slow on #1 to fast on #4
- Main set
- 6 x 150 |-§-| 75% w/15 sec rest … hold the pace even throughout
- Cool down
- 300 recovery swim, nice and easy
Bike : – 0:55
- 10:00 Warm up spin
- – begin at an easy pace and slowly increase your intensity to 70%
- Intermediate Set
- 4 x 15 sec fast spinning |-§-| 110+ rpm cadence w/45 sec recovery after each
- Main set
- Choose a more difficult gear than usual, and hold around 85 rpm throughout.
- 3 x 7:00 |-§-| 85% with 3:00 recovery after each repeat
- Cool down completely, allowing your HR to get back well below 60% before stopping
Daily total > 1:40
Wednesday
Run : – 0:45
- 10:00 gradual warmup, bringing your HR up to 70% by the end
- 15:00 « tempo » Run : – |-§-| 80% intensity
- – holding an even rhythm and pace throughout
- – relax your shoulders, hold your head still, use a quick cadence, and breathe easily.
- Throw in these drills toward the end to put additional emphasis on faster leg turnover:
- 5 x (20 sec strides w/1:40 easy jog after each)
- Cool down gradually & completely
Bike : – 1:15
- 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 12:00 |-§-| 75% w/3:00 recovery |-§-| 60%
- – you can substitute a particular distance (i.e. 4 miles) rather than the time, if you’d rather
- Go straight into this final drill, pushing the intensity level a bit higher toward the end of the session:
- 6 x (20 sec jumps w/1:40 easy spin)
- – the jumps should be aggressive efforts |-§-| 90+%
- – don’t worry if your HR doesn’t jump too high during these short bursts
- Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end
Daily total > 2:00
Week > to date > 3:40
Thursday
Swimming 0:45
- Warm up
- 400 Swim
- 4 x 75 w/15 sec rest
- – gradually build the intensity to 85% for #4
- Main set
- You will gradually increase your intensity level during these longer swims, keeping your
- effort controlled throughout. This is designed to help you learn to manage and maintain
- your focus throughout a longer effort.
- 2 x 600 w/ a 100 easy Swimming and 1:00 rest in between
- – each one is (200 |-§-| 70% intensity – 300 |-§-| 80% intensity – 100 |-§-| 90% intensity)
- Cool down
- 200 easy swim
Run : – 0:55
- Warm up
- 15:00 jog, progressing gradually to 75% intensity
- Intermediate set
- You can perform this on the track by doing the « pick-ups » on the straight-aways & jogging the curves
- 4 x 20 sec « pick-ups » w/40 sec recovery after each
- Main set
- 4 x 800 (or 3:00) |-§-| 85% w/400 (or 2:00) |-§-| 65% after each interval
- – make these progressively faster, so that the last two are closer to 90% intensity
- Cool down at least 15:00, until your HR is back near 50%
Daily total > 1:40
Week > to date > 5:20
Friday
Swimming 1:00
- Warm up
- 9 x 100 continuous, alternating 100 Swim, 100 Kick, 100 Pull
- Main set
- Each set should be progressively faster
- – extra 1:00 rest between the sets
- 500 Swimming |-§-| 75%
- – the 2nd half of the Swimming should be faster than the 1st
- 2 x 200 |-§-| 80% w/20 sec rest in between
- 6 x 75 |-§-| 85% w/10 sec rest after each
- – each one is a hard effort
- 4 x 50 sprint |-§-| 90+% w/10 sec rest after each
- Cool down
- 3 x 100 w/20 sec rest interval, bringing your HR back down slowly
Bike : – 0:45
- 15:00 Warm up spin
- – gradually increase your HR to 75% by the end
- Drills
- Alternate an ILT set with a VG set
- – take 30 seconds recovery after each set
- 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
- 2 x 9:00 |-§-| 75% w/3:00 recovery |-§-| 60%
- – you can also substitute a distance (i.e. 5 km) rather than time
- Cool down completely, spinning |-§-| 50-60%
Daily total > 1:45
Week > to date > 7:05
Saturday
Bike : – 1:40
- Indoor alternative:
- 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
- Main set
- 2 sets of the following, continuous (no additional recovery between sets):
- 10:00 |-§-| 75% intensity w/2:00 recovery |-§-| 60%
- 7:00 |-§-| 80-85% intensity w/3:00 recovery |-§-| 60%
- 4:00 |-§-| 85-90+% intensity w/4:00 recovery |-§-| 60%
- 20:00 gradual Cool down spin, bringing your HR back under 60% by the end
Run : – 0:30
- Get settled into a higher cadence than usual (84% intensity is fine, but no higher), dealing with the fatigue that has gathered during your ride. Y
- ou might find your legs to be « stale » at first before they allow you to get into a groove; just keep pluggin’ away & the discomfort should eventually pass.
- Allow at least 10:00 for a complete Cool down , making sure that your HR gets back under 60% before your finish.
Daily total > 2:10
Week > to date > 9:15
Sunday
Run : – 1:05
- This is designed to be a very low intensity, low pressure Run to help maintain your aerobic capacity.
- You should wear a heart rate monitor, especially if you have a difficult time keeping your intensity low, and make sure that your HR does not exceed 75%.
- You should finish this Run feeling fairly refreshed … relax and recuperate during the remainder of the day.
Daily total > 1:05
Week > to date > 10:20
Swimming 2:30 – Bike : – 4:35 – Run : – 3:15 – Total: 10:30
