Week > 26
Monday
- Complete day off….
Tuesday
Swimming 0:45
- Warm up
- 400 Swim
- 6 x 100 w/10 sec between each
- – odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim
- – evens: 100 IM (25 fly, 25 back, 25 breast, 25 free)
- Main set
- Each pair of two 150’s include increased recovery time over the previous pair &
- should be performed at a slightly faster speed. The last two should be done at
- a pace faster than you would perform in a race.
- 6 x 150
- #1 & 2: w/20 sec rest after each;
- #3 & 4: w/25 sec;
- #5 & 6: w/30 sec
- Cool down
- 300 easy swim
Bike : – 0:45
- Stay in lower gears today, using the small chain ring exclusively.
- Your pedal cadence will have to be higher to compensate & to bring your HR up to the desired levels … Concentrate on keeping your toes relaxed inside your cleats and your pedal stroke smooth throughout each pedal cycle.
- 20:00 Warm up spin, gradually bringing your HR up to 75%;
- – you should be spinning greater than 100 rpm during the final 5-8:00
- 8 x 20 sec fast spinning (cadence up around 120 rpm) w/1:40 in between (~90 rpm)
- Continue spinning at roughly 100 rpm, cooling down gradually the final 5:00
Daily total > 1:30
Wednesday
Run : – 0:35
- Concentrate on maintaining fast, fluid turnover … without taking short & choppy strides.
- Your stride should resemble a « marathoner’s gait », with reduced stride lengths and a relaxed body position: hold your head steady, minimize your arm swing (6-10″ of total travel), and keep your arms held at hip level without crossing over your body.
- Warm up gradually, taking 15:00 to get up to 75%
- 6 x 20 sec using increased foot speed, w/1:40 recovery after each « burst »
- Finish by gradually letting your HR return to 60%
Bike : – 1:00
- 20:00 gearing pyramid Warm up
- – 2:00 |-§-| very easy gear
- – 3:00 slightly harder (HR up to 60%)
- – 4:00 w/HR at 65%
- – 5:00 w/ HR |-§-| 70%
- – 6:00 w/HR |-§-| 75%
- 3 x 7:30 |-§-| 75% w/ 2:30 recovery |-§-| 60% after each
- – #1 & 3: spin |-§-| 90-95 rpm in aero’ position
- – #2: spin |-§-| 80-85 rpm sitting upright in climbing position
- – you’ll have to be in a harder gear to have it feel as difficult as it does when you’re climbing outside
- Cool down completely, gradually reducing your gearing & cadence
Daily total > 1:35
Week > to date > 3:05
Thursday
Swimming 0:45
- Warm up
- 200 Swimming – 200 Kick – 200 Pull
- 6 x 50 Kick w/10 sec rest – each one is 25 easy / 25 fast
- Main set
- 1000 Swim, continuous … alternate 50 easy / 50 fast
- Cool down
- 200 easy & continuous, bringing your HR back down gradually
Run : – 0:45
- Begin with a very gradual warmup, holding your HR intensity to 50-55% at first and slowly increasing to 75% by the 20:00 mark.
- Make sure you concentrate on keeping your HR right at (or under) 75% intensity throughout this « aerobic tempo » run. Keep your upper body relaxed and your foot speed slightly elevated during the middle bulk of this run.
- Make sure your Cool down is complete and at least 10:00 in duration.
Daily total > 1:30
Week > to date > 4:35
Friday
Swimming 1:00
- Warm up
- 9 x 100 continuous – rotate (100 Swimming – 100 Kick – 100 Pull) – 3 times thru
- Main set
- 2 sets of the following:
- 3 x 250 w/30 sec rest
- – #1 moderate (70%)
- – #2 harder (80%)
- – #3 fast (90%)
- Cool down
- 200 easy Swimming w/10 sec after each, gradually reducing the intensity to below 60%
Bike : – 0:30
- Keep your HR below 70% throughout this recovery spin.
- Use your small chain ring exclusively and keep your cadence between 90-100 rpm.
- Your legs should feel rejuvenated when you’re through, and your body will be better prepared for the rest of the week.
Daily total > 1:30
Week > to date > 6:05
Saturday
Bike : – 1:00
- It’s important to stress that your intensity level should remain below 75% throughout today’s ride.
- There’s an understandable intensity to want to « test yourself » and push it harder, but you really need to stay disciplined and avoid breaking down your body needlessly.
- Stay aware … no crashes! … and hydrate properly throughout your ride.
- Indoor Alternative:
- 15:00 gradual Warm up spin
- Intermediate set:
- – 15 sec fast spinning (up to 120 rpm), 15 sec recovery spin (around 90 rpm)
- – 30 sec fast, 30 sec recovery
- – 45 sec fast, 45 sec recovery
- – 60 sec fast, 60 sec recovery (10:00 total for the Intermediate set)
- 2 x 9:00 |-§-| 75% w/5:00 recovery after each
- if you would rather substitute mileage for the time (for variety’s sake), …choose a distance that you can cover in roughly 9:00 (i.e. 3.0 miles |-§-| 20 mph)
- Your HR will likely be quite elevated after this, so be sure to Cool down completely
Daily total > 1:00
Week > to date > 7:05
Sunday
Run : – 0:50
- This is a steady endurance Run and your intensity level should remain below 75% throughout.
- Fight any tendency you might have to press hard up hills … challenge yourself to keep the intensity low and in control.
Daily total > 0:50
Week > to date > 7:55
Swimming 2:30 – Bike : – 3:15 – Run : – 2:10 – Total: 7:55
