OpenTri Training Plan for 70.3 Races
Week 9

Swim 2:30 - Bike 6:10 - Run 3:25 - Total: 12:05



SWIM 0:45
    300 Swim
    200 Kick w/o kick board (ok to use fins)
    300 Swim
    - swim progressively faster than first 300, building up to 85% intensity by the end

    12 x 100 w/30 sec rest after each  (Alternate set: 8 x 100)
    - each 100 should be comprised of:
    25 Kick - 25 Choice (follow IM order) - 50 freestyle, hard
    - the final 50 freestyle should be as fast as possible on every repeat

    3 x 100 easy swim w/10 sec rest after each - cool down gradually & completely

BIKE 0:45
    This is an active recovery ride and is less important that today’s swim.
    You can go for an easy spin outside if you prefer, or an easy spin on the trainer.
    Either way, keep it in the small chain ring and stay focused on active recovery
    -- keep the intensity level at or under 75% throughout the ride.



BIKE 1:20
    The main set focuses on developing a sense of pace for the shorter, harder rides.
    The intensity level is high, so make sure to stay focused and cool down completely at the end.

    15:00 warm up, as follows:
    - 5:00 in easy gear, 5:00 in moderate gear, 5:00 in moderately hard gear

    Intermediate Set:
    5 x 15 sec build to a sprint (115-120 rpm) w/45 sec easy spin after each

    Main Set
    The goal is to establish a strong pace that you can maintain over the entire
    interval -- don't start out too hard, or you'll never make it!  Also, if you’d rather
    you can substitute a distance that you can cover over the 20:00 time frame
    (anywhere from 10K to 8 miles, for most of you).  This will make it easier to
    make meaningful comparisons when we do similar sets in the future.

    2 x 20:00 @85-88% intensity w/10:00 active recovery @60% after each

    Cool down completely, gradually reducing your HR gradually to under 60%.
    After the previous set this could take quite a while to accomplish!

RUN 0:45
    Tuesday’s steady tempo run, with a few bursts thrown in to help teach your body proper form
    and faster leg turnover.  During these "bursts" you should feel very relaxed and smooth while
    developing a sense of what it feels like to run efficiently and fast.

    Warm up gradually, taking 15-20:00 to get up to 75%

    8 x 20 sec using increased foot speed, w/1:40 recovery after each "burst"

    Maintain good running form through the remainder of the time, gradually
    letting your HR return below 60%.




SWIM 0:45
    WARM UP 
    200 Swim
    4 x 50 Swim w/10 sec rest: descend 1-4 (#4 is pretty fast, ~85%)

    2000 continuous swim
    - this will be an occasional benchmark so you can see how your swimming is
    improving as the season progresses.  Fight the urge to start out too hard --
    a good way to approach this is to try to descend each 500 (each one faster
    than the one before), but don't start out too slow.  Get psyched and good luck!

    (ALTERNATE SET: 1600 Swim)

    4 x 50 easy swim w/10 sec after each
    - let your body cool down completely

BIKE 1:00
    15:00 warm up spin
    - stay in your small chain ring throughout, progressing from 85 rpm at the
        beginning to 105-110 by the end of the warm up period.

    3 x 4:30 Variable Gearing set w/30 sec after each - do the following twice per set:
        30 sec in medium gear @105 rpm,
        45 sec in easy gear @115 rpm,
        60 sec in harder gear @95 rpm

    3 x 4:30 Isolated Leg Training set w/30 sec after each - perform as follows:
        20 sec right leg - 10 sec transition - 20 sec left leg - 10 sec transition
        30 sec right leg - 15 sec transition - 30 sec left leg - 15 sec transition
        40 sec right leg - 20 sec transition - 40 sec left leg - 20 sec transition

    Continue spinning in your small chain ring, cooling down gradually by
    reducing your cadence from 100+ rpm down to the mid-80’s




SWIM 1:00
    - Done continuously, with 10 sec rest after each repeat:
    4 x 100 Swim w/15 sec rest after each, @60-70% intensity
    4 x 50 Swim w/10 sec rest after each, @75-80% intensity
    4 x 25 Swim w/5 sec after each, @85-90% intensity

    Concentrate on getting into a rhythm with each of the following swims,
    and keep your stroke count consistent even as the pace increases.
    (Pulling with paddles is fine)

    1000 Swim @75% intensity
    2 sets of (3 x 200 Swim w/15 sec after each) - 1:00 extra rest between sets
    - descend from 70% on #1 to 90+% on #3 for both sets

    (Alternate Set: 800 Swim - 4 x 200)

    4 x 50 w/10, continuous cool down to complete recovery

RUN 1:00
    This can be performed either at the track or on the road:

    15:00 warm up jog, gradually getting your HR from 50% to 70% by the end

    4 x 8:00 tempo efforts @80-85% w/3:00 recovery @60% after each
    Track alternative:
    4 x (1 mile / 1600m) @80-85% w/600m recovery jog after each
    - record your times for these to use for future comparison

    Cool down completely until your HR returns to 60%




Complete recovery day.

BIKE 2:15
No run following today's ride -- nothing to save up for, so let's do it!
20:00 warm up spin, using a gearing pyramid to get into it slowly.
Aerobic Set:
This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.
4 x 8:00 @75% with 2:00 @60% recovery
This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons.
2 x (5.0mi / 8km / 15:00) time trial @75% w/1:00 recovery btwn 60-70%
Intermediate Set:
During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.
4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
2 x (5.0mi / 8km / 13:30) time trial @84% w/2:30 recovery btwn 60-70%
Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. That's it for today -- Great job!

RUN 1:40
Total aerobic effort. Be sure to keep your HR below 70%. This should feel more like a recovery run than an aerobic workout. Go as easy as you need to in order to accomplish this. Remember, if you feel beat after a recovery session, then you went too hard or too long.
BIKE 0:50
Spin out after your run, flushing your legs out with fresh blood. The intensity level here should be at 50-60% and your RPMs at 90-100.