International Distance Group
Week 25
Swim 2:15 - Bike 5:50 - Run 3:50 -- Total: 11:55

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


Monday

Day off -- relax and enjoy...


Tuesday

SWIM 0:45
    WARM UP
    Do the following twice through, continuous
    200 Swim
    2 x 100 Kick w/10 sec rest
    4 x 50 Pull w/10 sec rest

    MAIN SET
    12 x 100 on 2:00
    - perform as 4 sets of 3 repeats:
        #1 easy @70%
        #2
moderate @80%
        #3
fast @90+%

    COOL DOWN
    200 easy swim, continuous

BIKE 1:00
    Tuesday’s ride is the highest intensity cycling session of the week,
    so make sure you’re geared up for it!

    15:00 warm up spin,
        begin at an easy pace and slowly increase your intensity to 70%

    4 x 20 sec fast spinning @110+ rpm cadence w/40 sec recovery after each

    Main Set
    4 x 5:00 @90-95% w/2:00 easy spin @60% after each,
        with an extra 3:00 after #2
    (You can also establish a distance to substitute for 5:00 of riding --
        1.7 miles, more or less -- and record your times for future comparison)

    Cool down completely, allowing your HR to get back below 60% before stopping
 

                                                          DAILY TOTAL: 1:45


Wednesday

RUN 0:55
    Warm up gradually over the first 20:00, bringing your HR up gradually to 75%

    30:00 @ 70-75%; work on solid, relaxed form.
    - Keep shoulders relaxed and hold good posture

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

BIKE 1:20
    20:00 warm up spin
    - start in a very easy gear, spinning @95-100 rpm;
    - increase your gearing by one after 2:00, 5:00, 9:00, & 14:00

    3 x 4:30 Isolated Leg Training w/30 sec rest after each set:
        30 sec right leg only, 15 sec transition

    5 x 5:00 @75% intensity w/2:00 recovery spinning @60% after each

    Cool down completely until your HR returns to near 50%
 

                                                          DAILY TOTAL: 2:15

                                                       WEEK-TO-DATE: 4:00


Thursday

SWIM 1:00
    WARM UP
    200 Swim - 200 Kick - 200 Pull
    8 x 50 w/10 sec rest
    - let your HR intensity increase from 60% on #1 to 85-90% on #8

    MAIN SET
    6 x 300 w/30 sec rest after each
    - odds @75-80% intensity
    - evens @90+% intensity (race pace)
    - record your average time for the even numbered repeats

    COOL DOWN
    300 continuous swimming, allowing your HR to return to 60% by the end

RUN 1:05
    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)
    - your HR should be elevated slightly after this set, and your legs ready to move

    Main Set (jog one more easy lap before beginning this):
    400m recovery after each of the following:
    - 2000m @80-85% - get into it gradually, controlling the intensity
    - 1600m @85-90% - should be at 10K pace
    - 1200 right @90% - should be faster than 10K & near 5K pace
    - 800 @90-95% - faster than 5K goal pace

    Cool down for at least 15:00, and don’t stop until your HR is back near 50%
 

                                                          DAILY TOTAL: 2:05

                                                       WEEK-TO-DATE: 6:05


Friday

SWIM 0:45
    WARM UP
    500 Swim
    4 x 150, descend the efforts from 60% on #1 to 85% on #4

    MAIN SET
    20 x 50 w/10 sec recovery
    - odds FAST
    - evens recovery pace @60% intensity

    COOL DOWN
    500 Pull, continuous effort @75% - no hand paddles
 

                                                          DAILY TOTAL: 0:45

                                                       WEEK-TO-DATE: 6:50


Saturday

BIKE 2:05
    This ride should be done outside if at all possible, and can be done at a
    healthy clip.  You should be fairly tired, but not wasted, afterwards.

    Indoor Alternative (only if you have to):
    20:00 warm up spin, gradually bringing your HR up to 70% by the end

    DRILLS
    Alternate an ILT set with a VG set, performing 3 of each (30 sec between sets):
    3:00 Isolated Leg Training:
    - 20 sec right leg only, 10 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
    27:00 (or 8.4 miles) @75%, 3:00 recovery @60%
    18:00 (or 5.6 miles) @80%, 2:00 recovery @60%
    9:00 (or 2.8 miles) @85%, 6:00 recovery @60%

    15:00 gradual cool down spin, bringing your HR back under 60% by the end

RUN 0:50
    Here’s a switch:  Rather than hanging on and holding a steady 75% throughout,
    let the intensity increase to 85% throughout the bulk of this run.  It should be a
    serious effort and you should feel plenty beat when you’re through.  This is the
    key to the success of this first day.
 

                                                          DAILY TOTAL: 2:55

                                                       WEEK-TO-DATE: 9:45


Sunday
    This is a continuation of yesterday’s efforts, and you should be pretty sore and tired from
    the very beginning.  Make sure to start the run early for the work to have the desired effect.

RUN 1:10
    The goal here is simple:  Don’t quit!  You’ll likely feel plenty beat up after
    yesterday’s higher intensity run, so don’t be surprised when it takes you a
    while to get into it today.  Big difference:  Today you are only interested
    in maintaining 75% intensity throughout the run, so keep the pressure off
    and get into it gradually.

BIKE 1:00
    This is an extension of the aerobic effort on the bike -- go at it right away and keep the
    intensity in control.  Great week!

    15:00 easy spinning - use a gearing pyramid to get into it gradually

    3 x (2:00 @ "middle" gear, 1:30 @ "easy" gear, 2:30 @ "hard" gear) - continuous
    - hold your HR @ 65-70% for middle, 60% for easy, 70-75% for hard gears

    1 x 6.2mi (or 20:00) @75%

    Cool down completely
 

                                                          DAILY TOTAL: 2:10

                                                       WEEK-TO-DATE: 11:55