International Distance Group
Week 27
Swim 2:30 - Bike 5:05 - Run 4:25 - Total: 12:00


Monday

Complete day off -- relax and enjoy!


Tuesday

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

    MAIN SET
    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


Wednesday

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


Thursday

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 (1 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


Friday

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


Saturday

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


Sunday

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