International Distance Group
Week 28
Swim 2:30 - Bike 6:20 - Run 4:10 - Total: 13:00


Monday

Complete day off -- relax and enjoy!


Tuesday

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 1:20
    WARM UP
    15:00 warm up spin, begin at an easy pace and slowly increase your intensity to 70%

    INTERMEDIATE SET
    4 x 20 sec fast spinning @110+ rpm cadence w/40 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

    COOL DOWN
    Cool down completely, allowing your HR to get back below 50% before stopping
 

DAILY TOTAL: 2:05


Wednesday

RUN 0:55
    Warm up gradually over the first 15:00, bringing your HR up gradually to 75%

    While continuing your run, go straight into:
    3 x 6:00 @75-80% w/2:00 easy jog after each

    Reduce the intensity gradually to below 70%, and run at a steady pace
        for the remainder of the session

BIKE 1:20
    20:00 easy spinning - use a gearing pyramid to get into it gradually

    2 sets of the following:
    12:30 @70% w/2:30 recovery @60%, straight into
    7:30 @75% w/2:30 recovery @60%, finishing with
    - no additional rest in between sets

    Cool down completely
 

DAILY TOTAL: 2:15

WEEK-TO-DATE: 4:20


Thursday

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)
    - 30 sec additional rest between sets

    1200 straight swim - record your time

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

RUN 1:15
This is designed to be done at a track; if you need to run out on the road instead, just substitute the times indicated to guide you through the session.

    20:00 warm up jog, progressing gradually & bringing your HR to 75% slowly

    INTERMEDIATE SET
    4 x 15 sec "run ups", increasing your intensity while holding good form &
        staying relaxed, w/ 45 sec easy jogging after each
    - your HR should be elevated slightly after this set, and your legs should
        be ready to go!

    MAIN SET
    3 x 1 mile (or 6:30 out on the road) maximal effort, above 90%
    w/ 400m (or 2:30) recovery @60% after each

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

DAILY TOTAL: 2:15

WEEK-TO-DATE: 6:35


Friday

SWIM 0:45
    WARM UP
    200 Swim - 100 Kick - 200 Swim

    MAIN SET
    3 sets of
    (4 x 100 w/10 sec rest, descend the efforts from 75% on #1 to 95% on #4)
    - take an extra 1:00 between sets

    COOL DOWN
    200 Swim

BIKE 1:15
    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

    4 x 7:30 @70% intensity w/2:30 recovery spinning @60% after each

    Cool Down completely to 1:15
 

DAILY TOTAL: 2:00

WEEK-TO-DATE: 8:35


Saturday

BIKE 2:25
    Use this to guide you whether you are indoors or outside:

    20:00 warm up spin, gradually bringing your HR up to 70% by the end

    MAIN SET
    2 sets of the following (55:00 per set):
        20:00 @75%, 5:00 recovery @60%
        16:00 @80%, 4:00 recovery @60%
        7:00 @85%, 3:00 recovery @60%
    - no additional rest between the sets

    15:00 gradual cool down spin, bringing your HR back under 60% by the end
 
RUN 0:30
    You might feel completely thrashed after today’s ride, but it’s important to
    train the transition after such a long period of time in the saddle.  Even if
    you don’t make the entire half-hour, put on your shoes and jog a mile or two to
    get used to running through the uncomfortable transition period.
 

DAILY TOTAL: 2:55

WEEK-TO-DATE: 11:30


Sunday

RUN 1:30
    Your legs should be plenty tired from yesterday’s long ride and run, so the
    goal today is pretty basic:  relax your stride, hold good form, keep going,
    and keep your HR under 75% the entire time.  Here’s a tip: You’ll likely find
    it easier to stay well hydrated and fueled if you divide the run into multiple
    loops, each one finishing at your home (the best aid station available!).
    Go get ‘em!
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 13:00