Bike Focus Week
Swim 2:15 - Bike 4:35 - Run 2:15 - Total: 9:05

SWIM 0:45
     WARM UP
     400 Swim -- gradually build up from 60% to 70% intensity
     4 x 75 (middle 25 Kick) w/10 sec rest after each

     MAIN SET
     4 x 200 @75% w/20 sec rest after each -- straight into
     5 x 100 @75% w/10 sec rest after each -- your speed should increase as the
     distance decreases, even while holding the same intensity level throughout
     (ALTERNATE MAIN SET: 4 x 150 w/20; 6 x 50 w/10)

     COOL DOWN
     300 easy, Kick every third 25

BIKE 0:40
    WARM UP
    10:00 warm up spin, gradually getting your HR close to 70%

    DRILLS
    4 x 4:30 Variable Gearing Set w/30 sec recovery
    - each one is as follows, 3 x through, @70-75% intensity throughout:
    - 40 sec @90-95 rpm,
    - 20 sec @100-105 rpm,
    - 30 sec @80-85 rpm,

    COOL DOWN
    Complete cool down -- keep going until your HR is back under 60%
 

BIKE 0:50
    15:00 gradual warm up spin.  Start in an easy gear & 50% HR,
        gradually increasing to 65%.

    5 x (4:00 @75% w/1:00 easy spin @60% or less after each)
    - alternate in the following way:
        Odds: Ride down in the tri position, concentrating on holding good aero’ form
        Evens: Ride upright in a hill climbing position: Use a harder gear
            (keeping your cadence at around 75 rpm) and sit toward the back of
            your saddle for more power.   Alternating will help you develop a
            broader range of muscles through your hips

    Alternate Set
    5 x 3:00 @84-88% w/1:00 easy spin @60%
        - ride down in the tri position throughout

    Cool down completely, allowing your HR to gradually return under 50%

RUN 0:45
    Run the entire time at a steady aerobic pace, keeping your HR at or under 65%.
    Use a quick leg turnover and keep your shoulders and head square, steady,
    and relaxed.

    From 15-35 minutes (20 min. total), throw in
    8 x 20 second strides w/1:40 recovery in between.
    Let your stride tempo increase to your pace for a timed mile, but stay relaxed.
    Your HR may rise during (and shortly after) the strides to 80+%, but you should
    continue to recover until your HR returns back under 65% again.

    Finish with at least a 10:00 cool down, bringing your HR gradually down to 50%.
 

SWIM 0:45
     WARM UP
     300 Swim - 100 Kick - 200 Pull
     4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each

     MAIN SET
     2 x 600 Swim, alternate (50 @70% / 25 @84-88%)
     (Alternate Set: 2 x 450)

     COOL DOWN
     300 easy swim

BIKE 0:55
    Gearing Pyramid , as follows - your HR should increase from 50-70%:
    Spin in an easy gear for 3:00,
        increase one gear for 4:00,
        one last gear for 5:00

    Go straight into a 30:00 Time Trial, holding your HR at 75% or lower throughout.

    Cool down with a descending gearing pyramid, similar to the warm up
    but in reverse - your HR should drop from 70% to 50% by the end
        6:00 in hardest gear,
        5:00 in next easier gear,
        4:00 in the next,and finish with 3:00 in the easiest gear
 

SWIM 0:45
    WARM UP
    400 Swim
    8 x 50 w/15 sec rest after each
    - each 50 is comprised of (25 easy / 25 fast)

    MAIN SET
    12 x 125 w/20 sec rest after each
    - record your average time for these, using your stopwatch
            to record each repeat if you can

    COOL DOWN
    300 easy swim

RUN 0:40
    This is a recovery effort at or below a 65% intensity level.

    Alternate Track Workout
    Warmup with 15:00 light jogging
    3 x (1600m / 6:30) @80-84% w/(400m / 2:00) recovery jog after each
    Cool down at least 10:00, until your HR is back under 60%
 

BIKE 0:30
    Steady spinning @50-60% for 15:00

    4 x 20 sec fast w/40 sec recovery
    - your HR shouldn't get too high, but your legs should "wake up" a bit

    Easy spin to the end
 

BIKE 1:10
    15:00 warm up with progressive gearing:
        2:00 in easiest gear (39x21),
        3:00 in next hardest gear (39x19),
        4:00 in the next (39x17),  and finish with
        5:00 in the next (39x15)

    Intermediate set :
    4 x 20 sec @75% & higher cadence (100+ rpm) w/1:40 recovery @60% after each

    3 x 10:00 @75% w/2:30 easy spinning @60% after each
    - Odds: use your large chain ring and a gearing that
        allows you to pedal at about 85 rpm
    - Evens use your small chain ring and spin at 100-105 rpm

    Alternate Set
    3 x 7:30 @80-84% w/5:00 easy spinning @60% after each
    - each one in your large chain ring and 85rpm

    Spin easy, reducing your HR and effort to 50% gradually by the end of the workout
 

RUN 0:50
    Hold your HR at or below 70% throughout today’s long run.  Fight the tendency to
    push it -- really use the 70% intensity level as a strict upper limit for your heart rate.
    You’re building cardiovascular strength now; we’ll focus on the higher intensity work
    later in the pre-season.

BIKE 0:30
    Flush out your legs with an easy spin directly after the run, either
    indoors or outside if you can.