International Distance Group
Week 34
Swim 2:30 - Bike 6:20 - Run 3:45 - Total: 12:25


Monday

Complete day off....


Tuesday

SWIM 0:45
    WARM UP
    400 Swim - 300 Kick - 200 Pull - 100 IM with 15-20s rest interval

    MAIN SET
    1000 Loco Swim:
        1 lap easy, 1 lap hard; 2 laps easy, 2 laps hard;
        3 laps easy, 3 hard; 4 easy, 4 hard; and back down (do 4/4 twice)

    COOL DOWN
    600 Pull @70% -- evenly paced using a relaxed stroke

BIKE 1:25
    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):
        8:00 @75% intensity w/2:00 recovery @60%
        5:00 @80-85% intensity w/3:00 recovery @60%
        3:00 @85-90+% intensity w/4:00 recovery @60%

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

DAILY TOTAL: 2:10


Wednesday

RUN 0:50
    10:00 gradual warmup, bringing your HR up to 70% by the end

    2 x 15:00 @75% with 5:00 @ 60-65% recovery jogging in between
    - the second repeat should be just as fast, if not a little faster than the first
    - the short break will allow you to run faster from the 15 to 30-minute mark
        as opposed to a straight 30-minute tempo run

    Cool down to 0:50

BIKE 1:15
    20:00 continuous riding
    - 5:00 each @ 60-70-75-80% intensity

    Main Set
    4 x (4:00 @75%, 3:00 @85%) w/3:00 @60% recovery after each

    15:00 cool down spin gradually reducing the intensity to 60%
 

DAILY TOTAL: 2:05

WEEK-TO-DATE: 4:15


Thursday

SWIM 1:00
    WARM UP
    200 Swim

    MAIN SET
    1:00 rest after each:
    - 1500 Swim @70% intensity, evenly paced throughout
    - 1000 Pull, alternating 100 @75% with 100 @85%
    - 500 Swim -- hold high intensity throughout (90%), and record your time

    COOL DOWN
    300 easy swim

RUN 1:05
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

    MAIN SET
    2400 (6 laps, or 10:00) @75% intensity w/1 lap (2:00) recovery @60%;
    1600 (4 laps, or 7:00) @85% intensity w/1 lap (2:00) recovery @65%;
    2 x 800 (2 laps, or 3:00) @90+% intensity w/2 laps (4:00) recovery @65% after each

    cool down at least 10:00, until your HR is back near 60%
 

DAILY TOTAL: 2:05

WEEK-TO-DATE: 6:20


Friday

SWIM 0:45
    WARM UP
    200 Swim
    2 x 100 Kick w/10 sec rest
    4 x 50 Pull w/10 sec rest, each one should be progressively faster

    MAIN SET
    15 x 100 w/15 sec rest after each
    - hold an even pace throughout and maintain roughly 80-85% intensity
    - his set should help you develop a strong sense of pacing during longer open water efforts

    COOL DOWN
    400 Pull @70%; work on stretching out your stroke and holding an even stroke count

BIKE 1:00
    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
    2 x 15:00 @75% w/ 3:00 recovery @60%

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

DAILY TOTAL: 1:45

WEEK-TO-DATE: 8:05


Saturday

BIKE 2:00
    Indoor alternative:
    20:00 warm up spin

    Intermediate Set
    20:00 continuous riding
    - 5:00 each @ 60-70-75-80% intensity

    Main Set
    5 x (7:00 @75%, 3:00 @85%) w/2:00 @60% recovery after each

    10:00 cool down

RUN 0:30
This run can be done either right after biking or later in the day.  Build into it the first few minutes, then hold the majority of the run @70% intensity.  Allow enough time to completely cool down by the end.
 

DAILY TOTAL: 2:30

WEEK-TO-DATE: 10:35


Sunday

RUN 1:20
Hold a steady pace throughout, keeping your intensity at or under 75%.  You should feel strong & in control, and even rejuvenated by the end.

BIKE 0:30
Easy recovery spin to aid in your recovery, either outside or indoors on your trainer.
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 12:25