International
Distance Group
Week 27
Swim 2:30 - Bike 5:05 - Run 4:25 - Total:
12:00
Complete day off -- relax and enjoy!
SWIM 0:45
WARM UP
2 x 200 Free
4 x 100 Kick
2 x 200 IM
4 x 100 Pull, all w/10 sec rest after each repeat
800 Loco Swim
- 1 lap easy/1 lap hard, 2
easy/2 hard, 3/3, 4/4 & back down to 1
COOL DOWN
300 Swim, concentrate on
holding good form
BIKE 1:20
The Tuesday hard cycling
interval sets have been progressively getting harder, and this is the highest
intensity set so far. You can maximize the benefits -- and minimize the
recovery time required afterwards -- by warming up properly in the beginning
and recovering completely at the end.
WARM UP
20:00 warm up spin, begin at
an easy pace and slowly increase your intensity to 70%
INTERMEDIATE SET
4 x 15 sec fast spinning
@110+ rpm cadence w/45 sec recovery after each
MAIN SET
2 sets of
(3 x 4:00 @90-95% w/2:00
@60% after each) w/ an extra 10:00 between sets
Choose a hard gear (large
chain ring and small cog) such that your cadence is
close to 85 rpm. You
can also establish a distance to substitute for 4:00 of riding
-- 1.4 miles, more or less
-- and record your times for future comparison. Also,
during the last several
minutes of the 10:00 break you should gradually increase
your effort so you are near
75% when you begin the second set.
COOL DOWN
Cool down completely,
allowing your HR to get back well below 60% before stopping
DAILY TOTAL: 2:05
RUN 1:00
20:00 gradual warmup,
bringing your HR up to 70% by the end
30:00 "tempo" run
- holding an even rhythm and
pace throughout
- @75% intensity
This run should not feel
stressful at any point -- the intensity should remain
under control and the effort
should stay minimal, holding your HR right at
75% throughout.
Drills: 4 x (20 sec
relaxed bursts w/1:40 easy jog after each)
- Work on turnover leg
speed, 90-95 strides per minute
- Stay relaxed and light on
your feet
Cool down to 1:00 total
BIKE 1:15
15:00 warm up spin,
gradually bringing your HR up to 70%
Progressive efforts
w/2:00 recovery @60% after each:
10:00 @70%,
8:00 @75%,
6:00 @80%
8 x 30 sec efforts @90%
in a hard gear (large chain ring, small rear cog)
w/2:00 recovery spin in easy gear @60% after each
Cool down completely,
bringing your HR back down to 50% by the end
DAILY TOTAL: 2:15
WEEK-TO-DATE: 4:20
SWIM 1:00
WARM UP
200 Swim - 200 Kick - 200 Pull -
200 Swim
MAIN SET
8 x (150 fast / 100
moderate) w/20 sec recovery
1200 straight swim - record your time for future reference
COOL DOWN
8 x (25 Swim / 25 Kick) w/10
sec rest after each 50
RUN 1:15
WARM UP
20:00 jog, progressing
gradually to 75% intensity
INTERMEDIATE SET
6 x 20 sec "run-ups" w/40 sec recovery after each
MAIN SET
5 x 600m (1½ laps, or 2:30)
@90% w/400m (1 lap, or 2:00) recovery jog after each
Cool down at least 15:00,
until your HR is back near 50%
DAILY TOTAL: 2:15
WEEK-TO-DATE: 6:35
SWIM 0:45
WARM UP
4 x (100 Swim - 50 Kick - 50
Pull)
- descend the sets as you get warmed up
8 x (50 Build Up / 25 moderate) w/15 sec rest
MAIN SET
20 x 50
- alternate as follows:
3 at
race pace w/10 sec rest after each,
2 at
moderate pace w/20 sec rest after each
COOL DOWN
200 Swim
DAILY TOTAL: 0:45
WEEK-TO-DATE: 7:20
BIKE 2:30
This should allow you to
cover anywhere from 35-50 miles, depending upon
your abilities and the
terrain. You should control the intensity such that you
feel pretty spent afterward
-- but not dead tired. The run should follow immediately
after the bike.
RUN 0:40
Steady effort, right @75% --
make sure to get started soon after your ride.
DAILY TOTAL: 3:10
WEEK-TO-DATE: 10:30
RUN 1:30
The key to performing this
properly is to back off the intensity, holding your
HR close to 60%
throughout. This can be particularly difficult when you encounter
hills, but don’t worry too
much about that. The primary focus here is on developing
aerobic capacity while
avoiding excessive stress on your legs.
DAILY TOTAL: 1:30
WEEK-TO-DATE: 12:00