International Distance Group
Week 24
Swim 3:00 - Bike 5:45 - Run 3:55 -- Total: 12:40

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


Monday,

Day off -- relax and enjoy...


Tuesday

SWIM 0:45
    WARM UP
    400 Swim

    MAIN SET
    Take 1:00 rest after the 1200 Swim and before the 800 Pull.  The purpose of this set is to
    work on stroke technique and getting into a rhythm over the course of a long swim.  It's not
    meant to wipe you out, so stay in control of the pace.  Concentrate on keeping your strokes
    per length constant & holding good form.

    1200 straight swim, done in the following way:
        500 @75-80% intensity, feeling like a long open water swim
        500 @85-90%, building intensity toward the end
        200 @90%, very high intensity through the finish
        800 Pull @80-85% steady intensity the entire way
            (you can use paddles if you want)

    COOL DOWN
    4 x 50 recovery w/10 sec recovery, nice and easy

BIKE 1:10
    15:00 warm up spin, begin at a very easy pace and increase your intensity to 65%

    Intermediate Set
    6 x 15 sec fast w/45 sec easy spin after each
    - get your HR up and body ready for the main set

    Main Set
    Let your HR gradually rise on #1, don't force it up past 90%
    - you’ll notice that it will probably take until the second repeat to reach
        the desired intensity zone.

    5 x 4:00 @90-95% w/2:00 @60% easy spin after each
    - take an extra 6:00 rest after #3

    Cool down completely
 

                                                          DAILY TOTAL: 1:55


Wednesday

RUN 1:00
    15:00 warmup, bringing your HR up to 70% gradually

    Go straight into a 20:00 tempo run @70-75%

    take a couple minute light jog before doing:
    8 x 20 sec strides w/1:40 easy jog after each
    - try to fit in 30-32 complete strides in 20 sec. & hold good running form

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

BIKE 1:35
    Simple, straightforward workout designed to keep your intensity in check and allow
    your body some "active recovery."

    20:00 warmup spin, gradually raising your HR up to 70% by the end

    3 x 15:00 @75% intensity w/7:30 recovery spinning @60% intensity after each

    Cool down completely
 

                                                          DAILY TOTAL: 2:20

                                                       WEEK-TO-DATE: 4:30


Thursday

SWIM 1:00
     WARM UP
     8 x (50 Swim - 50 Kick - 25 IM order) w/10 sec rest

     MAIN SET
     Descending time trials:
     900 Swim @70% - 40 sec rest
     700 Swim @75% - 40 sec rest
     500 Pull with Paddles @80%

     COOL DOWN
     12 x 25 on 30 sec interval (leave every 30 sec)
     - alternate (3x thru): 25 kick - 25 left arm - 25 right arm - 25 swim

RUN 1:15
This workout is designed to be done at a track, though we will include the durations for these sets in case you’re forced to stay out on the roads, or inside on a treadmill.

    15:00 warmup jog

    4 x 20 sec run ups (about 100-150m on the track) w/40 easy jog (about 100-150m)

    4 x 1200m (or 5:00) w/ 400m (or 2:00) @60% after each
    - each one is performed as:
        400m (or 1:50) @80-85%,
        400m (or 1:40)@85-90%,
        400m (or 1:30) @90+%

    Cool down, bringing your HR under control before the end
 

                                                          DAILY TOTAL: 2:15

                                                       WEEK-TO-DATE: 6:45


Friday

SWIM 0:45
     WARM UP
     200 Swim, then
     16 x 25 w/5 sec rest after each
     - alternate (4x thru): 1 Kick, 2 Swim, 1 IM order

     MAIN SET
     20 x 75 @70-75% w/10 sec rest
     odds: (50 free - 25 kick)
     evens: (25 free - 25 choice - 25 free)

     COOL DOWN
     400 Pull @70%
 

                                                          DAILY TOTAL: 0:45

                                                       WEEK-TO-DATE: 7:30


Saturday
Another "Saturday triple". The run and swim can be scheduled together at the pool (by water running) --
both are still to be done at very low intensities.

BIKE 2:10
Indoor Alternative:

    20:00 warm up spin, gradually bringing your HR up to 70% by the end
 
    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
    2 x 30:00 w/10:00 recovery after each
        Keep your HR below 75% for the first one, and let it climb to as high as
        85% if you feel comfortable doing so on the last one

    Long, gradual cool down spin, bringing your HR back under 60%

RUN 0:30
    Steady aerobic effort, immediately after the bike ride.  Get into a relaxed
    tempo right away and allow your HR to hang out at around 75% throughout
    the run.  Maintain a "proud", tall relaxed form and relatively quick and light
    cadence.

SWIM 0:30
     4 x 400 Swim w/1:00 rest after each
     #1 @60%
     #2 @70%
     #3
@80-85%

     #4 back down @60% - the last 100 should be very easy

                                                          DAILY TOTAL: 3:10

                                                       WEEK-TO-DATE: 10:40


Sunday

RUN 1:10
    This final run of the week can give your body some "lipid metabolism"
    (fat burning) training that it will need in the longer races.  You should
    hold a steady intensity level throughout (anything above 70% and below
    80% is fine), and reduce your intensity substantially during the final 20:00
    to help you cool down properly.

BIKE 0:50
     Immediately after the run if possible to add additional aerobic work.

     After 20:00 @70-75%, do the following drill to mix it up:

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

     Bring your HR back down under 60% by the end
 

                                                          DAILY TOTAL: 2:00

                                                       WEEK-TO-DATE: 12:40