International Distance Group
Week 3

Swim 2:15 - Bike 3:30 - Run 1:30 - Total: 7:15



This is the third week of the initial introductory cycle.  A swim and bike workout have been added to the mix, while the overall intensities for the week stay the same.

Have a great week!


Mon

Enjoy the day away from training.

DAILY TOTAL: 0:00


Tues

SWIM 0:45
    WARM UP:

         400 Swim - 200 Kick   - 200 Pull

    MAIN SET:

         600 @ 65% - 400 @ 65-70% - 200 @ 70% with :30 rest

       The goal of the set is to hold a consistent pace within each repeat.  And as the repeats get shorter, your pace should get faster.  Try to hold your stroke count even (take the same number of strokes per lap) throughout the set.  

    COOL DOWN:

        3 x 100 (25 Kick - 25 Rt arm only - 25 Lft arm only - 25 Swim) with :10 rest
 

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:

        Raise your HR as close to 70% as you can without going above it and keep it there for 50 minutes.  You should stay in your small chain ring and spin at 95+rpm.
 
    This will help you develop a smoother pedal stroke than if you spun at a slower cadence in your large chain ring. 

    COOL DOWN:

        For the remaining 10 minutes, let you HR dip below 65%.

                                                                                                            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:
 
        During the middle 30 minutes, keep your HR steady as close to 70% as you can.  Keep your shoulders and upper body relaxed, while initiating your arm swings from your elbows -- think of them as the pistons that drive you forward.

    COOL DOWN:

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

SWIM 0:45
    WARM UP:

     2 sets of:
        100 Swim - 100 Kick - 100 Pull ; make the second set of 100s faster than the first set.  Take no added rest between repeats.

    MAIN SET:

         6 x 250 @ 70% with :20 rest; best average
 
        Try to hold consistent repeat times throughout the set.  Work on perfect, relaxed technique and an even stroke count.

    COOL DOWN:

        200 easy swim, your choice
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 3:30


Fri

SWIM 0:45
    WARM UP:

        800 Swim (every 4th 25 is backstroke)

    MAIN SET:

        2 x 200 with :20 rest
        4 x 100 with :10 rest
        8 x 50 with :10 rest
 
        Get your HR as close to 70% (without going over) as you can during the entire set.  As the repeats get shorter, you will probably have to put more effort into them in order to get your HR up to 70%.  This is a great way to begin the process of teaching your body to go faster while staying aerobic.

    No added rest during the set.

    COOL DOWN:

        300 easy swim, your choice

    DAILY TOTAL: 0:45

WEEK-TO-DATE: 4:15


Sat

BIKE 1:15
    WARM UP:

    10:00, begin with an easy spin in a high gear and gradually build to 65%.

    MAIN SET:

        Spin in your small chain ring at 95+ rpm @ 70% for the middle 55 minutes.

    COOL DOWN:

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

DAILY TOTAL: 1:15

WEEK-TO-DATE: 5:30


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.  Concentrate on staying light on your feet and try to keep your stride rate at 90-95 spm.

    COOL DOWN:

        Jog easy below 65% to the end.

BIKE 1:00
    Try to do this ride right after running if you can.  Keep your HR below 70% and spin at 95+ rpm in your small chain ring.

    During the middle 30 minutes, do three sets of:
        3:00 @ 70%
        2:00 @ 60%
        3:00 @ 70%
        2:00 @ 65%

    Ease back below 65% for the final minutes to the end.
 

DAILY TOTAL: 1:45

WEEK-TO-DATE: 7:15