International Distance Group
Week 2

Swim 1:30 - Bike 2:30 - Run 1:30 - Total: 5:30



This is the second introductory week.  No matter your current fitness level, this intro period is essential to get your body in tune with a specific schedule and agenda.  Easy weeks during the preliminary cycles are just as important to the overall picture as the intervals we will be adding later on.

Have a great week!


Mon

Day Off.

DAILY TOTAL: 0:00


Tue

SWIM 0:45
    WARM UP:

        600 Swim (every 4th 25 Kick )

    MAIN SET:

         3 sets of the following:

            200 @ 65-70% with :20 rest
            2 x 100 @ 70% with :10 rest
 
        No added rest between sets.  Even though your HR may be the same on the 100s as it is on the 200s, you should be holding a faster pace on the shorter repeats.  This is because you have less time to get your HR up into the zone, so to get it there you will have to swim a little faster.  

    COOL DOWN:

        4 x 50 easy swim, your choice
 

DAILY TOTAL: 0:45

         WEEK-TO-DATE: 0:45


Wed

BIKE 1:15
    WARM UP:

    15:00, begin with an easy spin in a high gear and gradually build to 65%.

    MAIN SET:

        Bring your HR above 65% and as close to 70% as you can without going above it.  Hold it there for 50 minutes.  Spin at 90-95 rpms and vary your gearing to alter the stimulus on the legs.

    COOL DOWN:

        For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

                                                                                                            DAILY TOTAL: 1:15

         WEEK-TO-DATE: 2:00


Thur

 RUN 0:45
     WARM UP:
 
        Jog easy for the first 10 minutes, keeping your HR below 65%.

    MAIN SET:
 
        For the next 30 minutes, raise your HR up to 65-70%.  Concentrate on relaxed breathing, and try to breathe deeply with your diaphragm instead of shallowly through your chest.

    COOL DOWN:

        Bring your HR back down to 60-65% during the remainder of the run.
 

DAILY TOTAL: 0:45

WEEK-TO-DATE: 2:45


Fri

SWIM 0:45
    WARM UP:

        200 Swim - 100 Kick - 100 Pull - 200 Swim

    MAIN SET:

         12 x 100 @ 70% with :10 rest; best average
 
        While keeping your HR under control, try to hold consistent repeat times throughout the whole set.

    COOL DOWN:

        2 x 150 easy swim, your choice

    DAILY TOTAL: 0:45

WEEK-TO-DATE: 3:30


Sat

BIKE 1:15
    WARM UP:

    15:00, begin with an easy spin in a high gear and gradually build to 65%.

    MAIN SET:

        Hold your HR between 65-70% for the next 50 minutes.  Avoid unnecessary stress on your knees by using a gear (or gears) that allows you to spin at 90-95 rpm.

    COOL DOWN:

        Allow your HR to come back down to 60-65% for the last 10 minutes and spin at 95-100 rpms.
 

DAILY TOTAL: 1:15

WEEK-TO-DATE: 4:45


Sun

RUN 0:45
     WARM UP:
 
        Jog easy for the first 10 minutes, keeping your HR below 65%.

    MAIN SET:
 
        Hold your HR at 65-70% for the next 30 minutes.  Practice perfect running form-- "proud" posture, relaxed shoulders and avoid heel-striking.

    COOL DOWN:

        Jog easy below 65% to the end.

DAILY TOTAL: 0:45

WEEK-TO-DATE: 5:30