International Distance Group
Week 32
Swim 2:30 - Bike 5:20 - Run 3:35 - Total: 11:25


Monday

Complete day off....


Tuesday

SWIM 0:45
    WARM UP
    300 Swim
    3 x 100 Kick w/15 sec rest, each one progressively faster
    2 x 150 Pull w/15 sec rest - #2 should build to 85%

    MAIN SET
    8 x 150 w/30 sec rest after each
    - try to keep your stroke count even through the entire set

    COOL DOWN
    500 Pull at 70%; relaxed and stretched out; evenly paced

BIKE 1:10
    15:00 warm up spin, begin at an easy pace and slowly increase your intensity to 70% by the end

    9 x 4:15 @ 80-84% with 45 sec easy spin @ 65% after each repeat
    - concentrate on keeping your whole body relaxed and your pedal stroke fluid
    - if you feel any dead spots in your spin, try to work them out by focusing on
        spinning complete circles

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

DAILY TOTAL: 1:55


Wednesday

RUN 0:50
    15:00 gradual warmup, bringing your HR up to 70% by the end

    30:00 consistent effort @80% intensity
    - by now, these runs should feel pretty aggressive, especially compared to
        earlier in the season

    Cool down completely

BIKE 1:30
This is an excellent workout to be done outdoors, building a better sense of bike handling while dealing with "real world" elements such as heat, wind, and hills.  If you do the indoor alternative you will be working toward building a better sense of pace while holding the intensity under control.

    20:00 warm up spin
    - begin in an easy gear for 2:00, then increase by one gear for
        3:00, 4:00, 5:00, and 6:00, bringing the intensity up to 70% by the end

    4 x 13:00 @ 75% with 2:00 easy spin after each repeat

    Cool down completely, spinning @50-60% to flush out your legs nicely by the end
 

DAILY TOTAL: 2:20

WEEK-TO-DATE: 4:15


Thursday

SWIM 1:00
    WARM UP
    6 x 100 - alternate 100 Swim, 100 Kick, 100 Pull

    MAIN SET
    This set will help build "high-end" aerobic capacity.  Hold an even pace
        throughout each set.  You should be tired but not exhausted at the end.

    2 sets of (20 x 50 w/5 sec rest after each); with 200 easy between the sets
        Set 1: @80% intensity;
        Set 2: @85-90% intensity

    COOL DOWN
    6 x 75 recovery w/10 sec rest after each

RUN 1:00
This is designed to be done at the track, but you can follow the instructions on the road if necessary:

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

    INTERMEDIATE SET
    4 x 20 sec "run-ups" w/40 sec recovery after each; jog easy for a couple minutes

    MAIN SET
    12 x 400 (or 1:30) @85-90% with 200 easy jog (or 1:00) bwtn repeats
    - finish this set strongly
    - avoid starting out too hard while maintaining a strong pace throughout

    Cool down at least 15:00, until your HR is back near 50%
 

DAILY TOTAL: 2:00

WEEK-TO-DATE: 6:15


Friday

SWIM 0:45
    WARM UP
    400 Swim
    12 x 50 w/10 sec rest - each one is 25 Kick / 25 Swim

    MAIN SET
    4 x 300 w/30 sec rest
    - concentrate on keeping your stroke stretched out and your stroke count even

    COOL DOWN
    12 x 25 choice (other than freestyle) w/10 sec rest -- totally recover by the end

BIKE 0:50
This ride will be performed at a lower intensity and includes some drills to improve your efficiency.  During the ILT set, work on pedaling smoothly throughout the pedal cycle -- control your efforts on the down stroke and keep the movement fluid throughout the top of each pedal cycle.  A good mental image to maintain is that of a dog scraping its paw across the ground while digging.

    15:00 easy spinning, gradually letting your HR get up to 60%

    5 x 4:00 ILT sets w/1:00 continuous recovery spinning after each
    Go through the following three times per set:
        20 sec with one leg
        20 sec transition -- allow your HR to get back under 70%
        20 sec other leg
    20 sec transition

    Cool down completely
 

DAILY TOTAL: 1:35

WEEK-TO-DATE: 7:50


Saturday

BIKE 1:50
The intensity of this ride should get pretty high -- it would be fun to hook up with a group ride out of a bike shop and try to keep up with the fastest group!  If you’re by yourself, make this ride challenging, especiallly if you hit any windy or hilly sections.  The total distance should be near 35 miles, which is significantly more than you’ll do in your shorter distance races.

Indoor alternative:
    15:00 warm up spin, gradually bringing your HR up to 70% by the end

    4 x 6.2mi (or 20:00) @ 80-84% w/3:00 @ 60% recovery

    Cool down completely

RUN 0:30
A short, intense tempo run @ 80-85%.  However, this is not a license to drive yourself into the ground!  The main purpose of this run is to start off aggressively and try to get into a smooth rhythm and pace ASAP after biking.
 

DAILY TOTAL: 2:20

WEEK-TO-DATE: 10:10


Sunday

RUN 1:15
You might be tired after this week, so make sure you keep your upper body relaxed.
Keep HR below 75% except for the very end, if you’re feeling strong.
 

DAILY TOTAL: 1:15

WEEK-TO-DATE: 11:25