International Distance Group
Week 6

Swim 3:00 - Bike 3:30 - Run 3:00 - Total: 9:30



 Last week we added a swim workout to the mix, this week we add a run workout.  Bet you only need one guess to figure out what we're adding next week!

Once we make it past next week, the hours will change little (at first) but rather the change will come by varying the daily workout durations.  The weekend workouts for running and biking will begin to lengthen as the Key Worout Days (those that will support anaerobic workouts eventually) will gradually shorten.

This will add a nice undulating effect to the weekly layout.

As always, have a great week!


Mon

Day off.
 

DAILY TOTAL: 0:00

Tues

SWIM 0:45
    WARM UP:

         300 Swim - 200 Kick - 200 Pull - 100 IM

    MAIN SET:

        300 with :20 - :30 rest
        2 x 150 with :15 - :20 rest
        3 x 100 with :10 - :15 rest
        6 x 50 with :10 rest

    Start the set at 70% and increase your effort up to, but not above, 75%.  No added rest between sets of certain distances.   

    COOL DOWN:

        2 x 200 your choice, below 65%

RUN 0:45
     WARM UP:
 
        Jog easy for the first 25 minutes, keeping your HR below 70%.

    MAIN SET:
 
        Go right into the following sprint set.  8 sets of:

            :20 Strides
            1:30 easy jog

        As the weeks progress, the goal is to keep your stride rate consistent while your lengthen your stride.  More distance covered per stride = greater speed.

    COOL DOWN:

        Bring your HR back down to 65-70% during the remainder of the run.
 

DAILY TOTAL: 1:30
         WEEK-TO-DATE: 1:30
Wed

BIKE 1:15
    WARM UP:

    During the first 40 minutes, spin @ 90-95rpms and gradually build to 70%.

    MAIN SET:

        Complete 8 - 12 repeats of the following sprint set:
 
            :20 Jumps
            1:40 easy spinning

        HR during these short sprints (no matter what sport you do them in) is not important.  The distances are too short to really get your HR up too high and, while your body may burn a little, you are not building up a measureable amount of lactate.

    COOL DOWN:

        For the remainder of the time, let you HR dip below 65%.

SWIM 0:45
    WARM UP:

        400 Swim, your choice, gradually increase your speed.

    MAIN SET:

         700 - 500 - 300 - 100 with :45 rest between repeats

        The 700 should be done at 70%.  Increase your effort with each swim so that the 300 and 100 are done at 75%.  Your pace per 100 should get faster with each repeat.

    COOL DOWN:

        6 - 8 x 50 below 65% with :10 rest.

                                                                                                            DAILY TOTAL: 2:00
         WEEK-TO-DATE: 3:30
Thurs

 RUN 0:45
     WARM UP:
 
        Jog easy for the first 10 minutes, keeping your HR below 70%.

    MAIN SET:
 
        For the middle 30 minutes, allow your HR to rise above 70% and hold it between 70-75%.  Try to spend more time at the upper end of the HR zone than last week.

    COOL DOWN:

        Bring your HR back down below 65% during the last 5 minutes of the run.

SWIM 0:45
    WARM UP:

        500 Swim, then:
        5 x 50 (1 easy, 1 moderate, 3 "fast" @ 75%) with :10 rest

    MAIN SET:

         800 Swim @ 70-75%

        Hold a consistent pace, keep your stroke count even, and don't worry about maximizing your speed.  This is just a precursor to the following sprint set.

        Complete 6 - 8 sets of (25 fast - 25 easy) with :30 rest between sets
The fast 25s are to be done all out, while the easy 25s are to be done very easy.  Stay relaxed while sprinting, but work on a fast turnover rate.
 
      COOL DOWN:

        100 - 200 easy swim, your choice
 

DAILY TOTAL: 1:30
WEEK-TO-DATE: 5:00

Fri

SWIM 0:45
    WARM UP:

        3 sets of 100 Swim - 100 Kick - 100 Pull; increase your effort each set

    MAIN SET:

        1500 Swim @ 70-75%.
 
        Try to do this at the same effort as the swim you did a couple weeks ago so you can see how you are progressing.

    COOL DOWN:

        100 easy swim

    DAILY TOTAL: 0:45
WEEK-TO-DATE: 5:45

Sat

BIKE 1:15
    WARM UP:

    Allow your HR to gradually rise up to 70% during the first 15:00.

    MAIN SET:

        For the next 50 minutes, hold your HR @ 70-75%.  Try to spend more time near 75% than you did last week.  Keep your breathing and body relaxed, especially your shoulders and neck.

    COOL DOWN:

        Allow your HR to come back down to 60-70% for the last 10 minutes.

RUN 0:45 -- If possible, complete this run right after biking.  Be sure to get dry and wear warm, dry clothes if you go outside.
     WARM UP:
 
        Try to get right into a pace @ 70%, and hold it there for the first 15 minutes.

    MAIN SET:
 
        Bump your HR up to 75% for the next 20 minutes.  Your legs will probably be tired if you bike right before this, so concentrate on relaxed form and breathing.

    COOL DOWN:

        Jog easy below 65% to the end.
 

DAILY TOTAL: 2:00
WEEK-TO-DATE: 7:45
Sun

RUN 0:45
     WARM UP:
 
        Jog easy for the first 10 minutes, keeping your HR below 70%.

    MAIN SET:
 
        Hold your HR @ 75% for the next 30 minutes.  Concentrate on relaxed arm swings initiated from your elbows and relaxed shoulders.  Avoid landing on your heels -- more commonly referred to as "heel-striking".  This is a big no-no and could lead to injuries in your calves or shins.  Try to land on your forefoot or midfoot.

    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 75% and spin at 95+ rpms.  You can shift into your big chain ring as long as you spin fast enough.

    During the middle 40 minutes, do three sets of:
        5:30 @ 75%
        1:30 @ 65%
        4:45 @ 75%
        1:15@ 70%

    During the final 10 minutes, let your HR come down below 65%.
 

DAILY TOTAL: 1:45
WEEK-TO-DATE: 9:30