Week > 27

Race Week

Monday

Swimming 0:45

• Warm up :
• 400 Swim
• 12 x 50 on 1:00 alternate as follows:
• 25 Kick – 25 Swim; 25 Drill – 25 Swim; 50 Swim
• Main set :
• 6 x 50 w/15 sec rest
• – rotate twice through: 1 easy, 1 moderate, 2 fast but in control
• 200 easy with perfect technique
• 6 x 50 on 1:00; odds are easy, evens are fast!
• Cool down :
• 200 Swimming – 200 Kick – 200 Pull … nice and easy recovery

Daily total > 0:45

Tuesday

Bike : – 0:50

• Last hard ride before the race; make the most of the set, give yourself a pat on the back and start looking forward to racing faster than ever before.
• 15:00 warmup, gradually raising your HR to 75%
• 4 x 15 sec jumps w/45 sec easy spinnig |-§-| 65% after each, then spin easy for a bit
• 2 x 10:00 |-§-| 84-92% w/5:00 recovery spinning |-§-| 60%
• #1 – hold the intensity near 84-86%, controlling it carefully as you would in a race
• #2 – gradually get more intense, bumping up the intensity to 92% (not higher!)
• Cool down completely, allowing your HR to get back well below 60% before stopping

Run : – 0:35

• Total recovery.
• Perfect posture, proud form and quick turnover.
• This is the only Run  this week, since running puts the most stress on your body and requires the most recovery.
• Have a great Run and envision your perfect performance.
• If you are close to your race, then running the course might be a good idea.
• If you have to walk it in to keep it at 0:35, then do so.

Daily total > 1:25

Week > to date > 2:10

Wednesday

Swimming 0:45

• Warm up :
• 400 Swim, 200 Kick, 200 Pull
• Main set :
• 4 x 100 w/20 sec rest, descend from 60% on #1 to 80% on #4
• 8 x 50 w/10 sec rest – performed as 2 sets of 4, as follows:
• – #1 easy |-§-| 60%
• – #2 moderate |-§-| 75%
• – #3 & 4 fast/even |-§-| 85%
• Cool down :
• 8 x 75 w/20 sec, alternate (25 Kick-25 Swim-25 Kick) with (25 Swim-25 Kick-25 Swim)

Bike : – 0:45

• This would be a great time to substitute a moderate, controlled outdoor ride, keeping the intensity under control.
• If you’re spinning indoors, do the following:
• 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 3:00 Variable Gearing Sets; allowing your HR to rise to 75%
• – each set consists of:
• 1:00 in moderate gear, |-§-| 90-95 rpm
• 1:20 in hard gear, |-§-| 80-85 rpm
• 40 sec in easy gear, |-§-| 105-110 rpm
• Straight into 10:00 steady time trial |-§-| 75% intensity (moderate pace)
• Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 1:30

Week > to date > 3:40

Thursday

Swimming 0:30

• Warm up :
• 200 Swim-Kick-Pull-Swim; 2nd Swimming faster
• 2 x 125 (50 Kick-75 Swim) w/15 sec rest after each
• Main set :
• 6x 50 w/10 sec rest, as follows:
• 1-2 build up (the first part of each 50 easy, building to fast by the last 10 yards)
• 3-4 |-§-| race pace – feel strong & long; 5-6 complete recovery pace, |-§-| 60%
• 1 set of (12 x 25 on 30 sec interval, alternate easy/sprint) w/200 easy after each set
• Cool down :
• 4 x 100 w/20 sec rest, nice and easy. Work on maintaining perfect technique.

Daily total > 0:30 or 0:00

Week > to date > 4:10 or 3:40

Friday

Bike : – 0:25

• Go over the course or at least parts of it.
• After a long warmup, throw in 2-3 aggressive jumps with a lot of rest between them.
• Allow enough time for a good Cool down as well.

Swimming 0:15

• Loosen up soon after biking to clean out the legs and relax the body.
• Throw in 2-4 race pace 50s with an easy 50 after each.
• Cool down atleast 300 then relax the rest of the day.
• Try not to get caught up in the expo on your feet.
• Get your gear, mill around for a little while, but allow yourself enough relaxing quiet time so you feel mellow when it’s time for bed.
• Your HR will likely be quite elevated after this, so be sure to Cool down completely

Daily total > 0:00 or 0:40

Week > to date > 4:10 or 4:20

Saturday

Bike : – 0:25

• Go over the course or at least parts of it.
• After a long warmup, throw in 2-3 aggressive jumps with a lot of rest between them.
• Allow enough time for a good Cool down as well.

Swimming 0:15

• Loosen up soon after biking to clean out the legs and relax the body.
• Throw in 2-4 race pace 50s with an easy 50 after each.
• Cool down atleast 300 then relax the rest of the day.
• Try not to get caught up in the expo on your feet. Get your gear, mill around for a little while, but allow yourself enough relaxing quiet time so you feel mellow when it’s time for bed.
• Your HR will likely be quite elevated after this, so be sure to Cool down completely

Daily total > 0:40 or race!

Week > to date > 5:00 or race!

Sunday

• Follow your routine steadily on race morning.
• Keep your head clear … not too much looking around … and stay focused.
• When the gun goes off, know that we’re thinking about you guys, … RACE FAST and STAY RELAXED!