International Distance Group
Week 33
Swim 2:30 - Bike 6:00 - Run 4:00 - Total: 12:30


Monday

Complete day off....


Tuesday

SWIM 0:45
    WARM UP
    200 Swim - 200 Kick - 200 Pull
    2 sets of (4 x 50 w/10 sec rest) w/1:00 btwn sets
        - build from slow on #1 to fast on #4

    MAIN SET
    8 x 150 @75% w/15 sec rest -- hold the pace even throughout

    COOL DOWN
    300 recovery swim, nice and easy

BIKE 1:05
    10:00 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
    Choose a more difficult gear than usual, and hold around 85 rpm throughout.

    4 x 7:00 @85% with 3:00 recovery after each repeat

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

DAILY TOTAL: 1:50


Wednesday

RUN 0:55
    10:00 gradual warmup, bringing your HR up to 70% by the end

    20:00 “tempo” run @80% intensity
    - holding an even rhythm and pace throughout
    - relax your shoulders, hold your head still, use a quick cadence, and breathe easily.

    Throw in these drills toward the end to put additional emphasis on faster leg turnover:
    6 x (20 sec strides w/1:40 easy jog after each)

    Cool down gradually & completely

BIKE 1:30
This ride can be done outside, either first thing in the morning or later in the day (if you can fit it in while there’s still daylight).  If not, the following can be done indoors on your trainer:
    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 75% by the end

    3 x 12:00 @75% w/3:00 recovery @60%
    - you can substitute a particular distance (i.e. 4 miles) rather than the time, if you’d rather

    Go straight into this final drill, pushing the intensity level a bit higher toward the end of the session:
    6 x (20 sec jumps w/1:40 easy spin)
    - the jumps should be aggressive efforts @90+%
    - don’t worry if your HR doesn’t jump too high during these short bursts

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

DAILY TOTAL: 2:25

WEEK-TO-DATE: 4:15


Thursday

SWIM 1:00
    WARM UP
    9 x 100 continuous, alternating 100 Swim, 100 Kick, 100 Pull

    MAIN SET
    Each set should be progressively faster
    - extra 1:00 rest between the sets

    500 Swim @75%
    - the 2nd half of the swim should be faster than the 1st

    2 x 250 @80% w/20 sec rest in between

    5 x 100 @85% w/10 sec rest after each
    - each one is a hard effort

    6 x 50 sprint @90+% w/10 sec rest after each

    COOL DOWN
    3 x 100 w/20 sec rest interval, bringing your HR back down slowly

RUN 1:10
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
    You can perform this on the track by doing the “pick-ups” on the straight-aways & jogging the curves
    4 x 20 sec “pick-ups” w/40 sec recovery after each

    MAIN SET
    6 x 800 (or 3:00) @85% w/400 (or 2:00) @65% after each interval
    - make these progressively faster, so that the last two are closer to 90% intensity

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

DAILY TOTAL: 2:10

WEEK-TO-DATE: 6:25


Friday

SWIM 0:45
    WARM UP
    400 Swim
    4 x 75 w/15 sec rest
    - gradually build the intensity to 85% for #4

    MAIN SET
    You will gradually increase your intensity level during these longer swims, keeping your
    effort controlled throughout.  This is designed to help you learn to manage and maintain
    your focus throughout a longer effort.

    2 x 800 w/1:00 rest in between
    - each one is (200 @70% intensity - 400 @80% intensity - 200 @90% intensity)

    COOL DOWN
    200 easy swim

BIKE 1:20
    15:00 warm up spin
    - gradually increase your HR to 75% by the end

    DRILLS
    Alternate an ILT set with a VG set, performing 2 of each (20:00 total)
    - take 30 seconds recovery after each set
    4:30 Isolated Leg Training:
        30 sec right leg only, 15 sec transition
    4:30 Variable Gearing Set - do this twice through for each set:
        45 sec in medium gear @105 rpm,
        45 sec in easy gear @115 rpm,
        45 sec in harder gear @95 rpm

    3 x 9:00 @75% w/3:00 recovery @60%
    - you can also substitute a distance (i.e. 5 km) rather than time

    Cool down completely, spinning @50-60%
 

DAILY TOTAL: 2:05

WEEK-TO-DATE: 8:30


Saturday

BIKE 2:05
    Indoor alternative (1:40 total):
    20:00 warm up spin, gradually bringing your HR up to 70% by the end

    MAIN SET
    2 sets of the following, continuous (no additional recovery between sets):
    10:00 @75% intensity w/2:00 recovery @60%
    7:00 @80-85% intensity w/3:00 recovery @60%
    4:00 @85-90+% intensity w/4:00 recovery @60%

    20:00 gradual cool down spin, bringing your HR back under 60% by the end

RUN 0:30Get settled into a higher cadence than usual (85% intensity is fine, but no higher), dealing with the fatigue that has gathered during your ride.  You might find your legs to be “stale” at first before they allow you to get into a groove; just keep pluggin’ away & the discomfort should eventually pass.  Allow at least 10:00 for a complete cool down, making sure that your HR gets back under 60% before your finish.  Great day!

DAILY TOTAL: 2:35

WEEK-TO-DATE: 11:05


Sunday

RUN 1:25
This is designed to be a very low intensity, low pressure run to help maintain your aerobic capacity.  You should wear a heart rate monitor, especially if you have a difficult time keeping your intensity low, and make sure that your HR does not exceed 75%.  You should finish this run feeling fairly refreshed -- relax and recuperate during the remainder of the day.
 

DAILY TOTAL: 1:25

WEEK-TO-DATE: 12:30