International Distance Group
Week 30
Swim 2:30 - Bike 6:45 - Run 4:30 - Total: 13:45


Monday

Complete day off...


Tuesday

SWIM 0:45
    WARM UP
    400 Swim, 200 Kick, 200 Pull
    5 x 100 w/15 sec rest
    - #1 easy
    - #2 moderate (75%)
    - #3-5 fast (90%) and even paced

    MAIN SET
    20 x 50 @ steady race pace (85%) w/5 sec rest in between; hold times even

    COOL DOWN
    200 easy swim

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

    INTERMEDIATE SET
    6 x 15 sec fast spinning @110+ rpm cadence w/45 sec recovery after each

    MAIN SET
    8 x 5:00 w/1:00 recovery - each 5:00 interval is to be (3:30 @75% - 1:30 @85%)
    - keep your Rpms at 90-95
    - you should not feel like you are forcing the cadence or the pace
    - keep your upper body relaxed.  If done outside, add in some hills.

    COOL DOWN
    cool down completely, allowing your HR to get back well below 60% before stopping
 

DAILY TOTAL: 2:05


Wednesday

RUN 1:00
    10:00 gradual warmup, bringing your HR up to 70% by the end

    Drills:  6 x (20 sec strides w/1:40 easy jog after each)
    - work on turnover leg speed, 90-95 strides per minute
    - stay relaxed and light on your feet

    30:00 "tempo" run
    - hold an even rhythm and pace throughout @75% intensity
    - this run should not feel stressful at any point

    Cool down completely, reducing your HR under 60% by the end

BIKE 1:40
    20:00 warm up spin
    - start in an easy gear & follow a "gearing pyramid" by increasing by one gear
        after 2:00, 5:00, 9:00, & 14:00

    INTERMEDIATE SET
    3 sets of
        3 x (20 sec fast spinning / 20 sec recovery), continuous (2:00 total per set)
        1:00 recovery between the sets

    MAIN SET
    2 x 20:00 w/10:00 recovery spin @60% in between
    - #1 should be done right @80% intensity
    - #2 should increase to 88% toward the end

    Cool down completely, allowing your HR to return under 60% 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: 2:40

WEEK-TO-DATE: 4:45


Thursday

SWIM 1:00
    WARM UP
    600 Swim
    4 x 125 - done as (50 Kick - 75 Swim) - w/15 sec rest

    MAIN SET
    8 x 150 - done as (75 moderate @75% - 75 fast @85%) w/20 sec recovery
    800 Pull (using paddles ok) @70-75%; evenly paced and even stroke count. Stretch out

    COOL DOWN
    3 x 100, bringing your HR back down slowly

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.

    WARM UP
    15:00 jog, progressing gradually to 75% intensity

    INTERMEDIATE SET
    4 x 20 sec "run-ups" w/40 sec recovery after each

    MAIN SET
    3 x 2400 (6 laps, or 10:00) @80-85% w/400 (1 lap, or 2:00) recovery jog after each
    - keep your pace steady and HR in control
    - DON’T go above 85%!

    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: 7:00


Friday

SWIM 0:45
    WARM UP
    2 x (100 Swim - 100 Kick - 100 Pull), continuous

    MAIN SET
    15 x 100 @75% w/10 sec after each; hold an even effort throughout set

    COOL DOWN
    8 x 50 IM order (fly, back, breast, free) w/15s easy recovery

BIKE 0:40
    This is designed to be just an easy spin, either outdoors or inside on your trainer.
    The idea is to definitely keep your HR under 75% throughout, preferably holding it
    right at 70%.  If you run into any hills outside, just gear way down and spin easy all
    the way through it.
 

DAILY TOTAL: 1:25

WEEK-TO-DATE: 8:25


Saturday

BIKE 2:20
A weekend like this at the end of a hard week of work makes this physical challenge significant, and should definitely help build your confidence towards your racing efforts.  Be sure to include some long intervals in the 75 & 85% range.

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

    MAIN SET
    35:00 (or 11.2 miles) @75% w/5:00 recovery @60%
    2 x 17:30 (or 5.6 miles) @85% in a harder gear, w/2:30 recovery @60%

    20:00 gradual cool down spin, bringing your HR back under 60% by the end
 
RUN 0:40
    Try to do this right after biking.  The main goal should be to finish this run strong after pacing
    it evenly.  Keep your upper body relaxed as well as your breathing.
 

DAILY TOTAL: 3:00

WEEK-TO-DATE: 11:25


Sunday

RUN 1:00
    This run can be held at a sub-aerobic pace, meaning below 70%.  Get into
    it slowly and early in the day, when you will no doubt feel the effects of
    yesterday’s efforts.  However, as this run progresses you want to begin to
    feel better -- you definitely don’t want to feel thrashed at the end of this one.
    You ultimately want to be able to finish the second run strong.

BIKE 0:45
    Spin at 90-100 rpms, and let your HR creep up to 75% if you are feeling
    strong.  The purpose of this ride is more for extending the workout than for
    acting as a separate workout.  So, keep in mind that the most important and
    challenging part of the day is still ahead.

RUN 0:35
    Hold a steady pace and cadence during this run.  The last half-hour you can
    let your HR creep above 75%, but DO NOT allow it to go above 80-85%.
    Going anaerobic during a day as long as this can cripple the quality of future
    workouts for days to come, whether or not you feel beat up. Give yourself a
    pat on the back when you have finished this weekend of training --
    you deserve it -- Congrats!
 

DAILY TOTAL: 2:20

WEEK-TO-DATE: 13:45