International Distance Group
Week 23
Swim 3:00 - Bike 5:40 - Run 3:45 -- Total: 12:25

Mon | Tues | Wed | Thur | Fri | Sat | Sun


Mon

As mentioned in the weekly schedule outline, we're switching the rest day from Friday to Monday.
So enjoy the first day of the Competitive Season -- off your feet! 


Tues

SWIM 0:45
    WARM UP
    200 Swim, just getting loose

    MAIN SET
    8 x 250 w/20 sec rest after each
    - use this to simulate a long open water swim; find a steady pace,
        minimize the number of strokes/length, and hold good form

    COOL DOWN
    6 x 50 easy swim w/10 sec rest

BIKE 1:10
    WARM UP
    Give yourself about 15:00 to get into it, letting your HR rise gradually to 65-70%

    INTERMEDIATE SET
    5 x 20 sec relaxed "bursts" of speed w/1:40 easy @100rpm after each

    MAIN SET
    You can substitute a pre-determined distance rather than the designated
    time interval to help you gauge your future progress. Focus on getting your
    HR into the suggested intensity zone and holding it there during these tough
    intervals.

    CompuTrainer users: Program a course that you can cover in the designated
    time period; you also might find it easier to achieve these higher HR intensities
    if you include some sections where the grade is slightly uphill, such as +0.4-0.7%.
    Just be careful not to overstress your knees!

    2 x 15:00 @84-92% w/10:00 easy spinning @60-70% in between

    COOL DOWN
    Continue spinning, bringing your HR down slowly until it's under 50% by the end
 

DAILY TOTAL: 1:55


Wed

RUN 0:50
    10:00 warmup jog, gradually bringing HR up to 70%

    20:00 @70-75%, then a few minutes of easy jogging

    6 x 20 sec strides w/1:40 easy jog after each
    - hold longer strides with fast leg turnover

    Finish with a cool down, gradually lowering the intensity level back to 60%

BIKE 1:25
    30:00 long warm up spin, beginning with an easy spin in a high gear
    - increase your gearing at 3:00, 7:00, 12:00, 18:00, and 25:00 marks

    Drills:
    3 x 4:30 Isolated Leg Training w/30 sec rest after each set:
        30 sec right leg only, 15 sec transition
    3 x 4:30 Variable Gearing Set w/30 sec rest after each
    - do this twice through for each set:
    (Reduce your gearing if necessary to keep the intensity below 75% throughout!)
        45 sec in medium gear @105 rpm,
        45 sec in easy gear @115 rpm,
        45 sec in harder gear @95 rpm

    20:00 steady aerobic effort @75%

    Cool down, getting your HR under 50% by the end
 

DAILY TOTAL: 2:15

WEEK-TO-DATE: 4:10


Thurs

SWIM 1:00
    WARM UP
    200 Swim - 200 Kick - 200 Pull

    MAIN SET
    4 sets of (4 x 50 w/10 sec rest - #1-3 fast, #4 recovery)
    - no additional rest between sets

    1200 straight swim - record your time for future reference

    COOL DOWN
    6 x 50 w/10 sec rest after each, to complete recovery

RUN 1:00

    15:00 warm up jog, progressing gradually & bringing your HR to 75% slowly

    Intermediate Set
    4 x "in & out" 200’s (use 45 seconds if you’re not at a track)

    Main Set
    9 x 500 (or 2:00) fast w/300 (or 1:00) easy jog @60% after each
    #1-3: 80-85% (a little slower than 10k speed)
    #4-6: 85-90% (right at 10k pace)
    #7-9: 90+% (closer to 5k pace)
    (A 500 on the track is just a complete 400m lap + an extra 100, or lap;
        the 300 recovery jog should just bring you back to the starting point)

    Cool down for at least 10:00, and don’t stop until your HR is back near 50%

DAILY TOTAL: 2:00

WEEK-TO-DATE: 6:10


Fri

SWIM 0:45
    WARM UP
    3 sets of (100 Swim - 100 Kick - 100 Pull) - continuous

    MAIN SET
    10 x 100 @60-65% w/10 sec rest
    odds: choice, evens: freestyle

    COOL DOWN
    400 Pull - concentrate on holding proper form

BIKE 1:05
    15:00 warm up spin
    - keep your cadence near 90 rpm throughout, increasing your gearing
        after 5:00 & 12:00

    Low intensity main set:
    3 x 8:00 @70% w/3:00 @ 60% recovery after each

    Cool down completely until your HR returns to near 50%
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 8:00


Sat

BIKE 2:00
    Ride outside if at all possible, following the general format for the workout below.
    If you're stuck inside you can do the indoor alternative:

    WARM UP
    20:00 easy spin @90-95rpm, gradually raising your HR to 70%

    DRILLS
    These will help improve your technique and increase your HR for the main set
    Alternate an ILT set with a VG set, performing 2 of each (30 sec between sets):
    4:30 Isolated Leg Training:
        30 sec right leg only, 15 sec transition
    4:30 Variable Gearing Set - do this twice through for each set:
        45 sec in medium gear @105 rpm,
        45 sec in easy gear @115 rpm,
        45 sec in harder gear @95 rpm

    MAIN SET
    3 x 6.2mi (18:00) @75% w/2:00 recovery @60% after each

    COOL DOWN
    Continue spinning @90rpm for at least 20:00, bringing your HR back under 60%,
    then 50% before finishing

RUN 0:40
    This run should begin directly after the morning bike ride -- transition as fast as
    you can and get out the door before your HR has had much chance to settle.
    Hold your HR right around 75% (not higher) until the final 10:00, when you should
    gradually cool down.

SWIM 0:30
    WARM UP
    400 Swim

    DRILLS
    5 x 200 w/20 sec rest after each
    - odds: 200 Side Kick drill
    - evens: 200 as 2 x (25 right arm - 25 left arm - 50 regular swim)

    COOL DOWN
    200 easy

DAILY TOTAL: 3:10

WEEK-TO-DATE: 11:10


Sun

RUN 1:15
    After about 20:00 of warming up, hold your HR steady @70-75%
    throughout, and maintain good running form.
 

DAILY TOTAL: 1:15

WEEK-TO-DATE: 12:25