International Distance Group
Week 35
Swim 2:30 - Bike 7:00 - Run 4:30 - Total: 14:00


Monday

Complete day off....


Tuesday

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
    4 x 75 recovery w/15 sec rest after each -- kick the middle 25 of each 75

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
 

DAILY TOTAL: 2:25


Wednesday

RUN 1:15
    15:00 gradual warmup, bringing your HR up to 70% by the end
    6 x (20 sec strides w/1:40 easy jog after each)

    30:00 tempo run @75% intensity
    - holding an even rhythm and pace throughout

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

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
    3 x 12:00 @75% w/6:00 recovery spinning @60% after each
    - keep your Rpms at 90-95
    - you should not feel like you are forcing the cadence or the pace,
        as when you do anaerobic intervals
    - keep your upper body relaxed

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

DAILY TOTAL: 2:35

WEEK-TO-DATE: 5:00


Thursday

SWIM 1:00
    WARM UP
    600 Swim

    MAIN SET
    2 sets of the following - 1:00 recovery between sets:
        300 @75% intensity - 30 sec rest
        3 x 100 @85% intensity w/10 sec after each
        300 @80% intensity - 30 sec rest
        6 x 50 @90% intensity w/10 sec after each

    COOL DOWN
    3 x 100 w/10 sec rest, bringing your HR back down slowly

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
    10:00 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 at least 10:00, until your HR is back near 50%
 

DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:05


Friday

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
    1000 Pull (using paddles is OK)
    - descend each 250 (each one faster than the previous) from 70% intensity
        to 90% for the final 250
    - try to hold your stroke count (strokes/length) even throughout the entire 1000

    COOL DOWN
    200 easy swim
 

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:50


Saturday

BIKE 3:00
    Indoor alternative:
    20:00 warm up spin, gradually bringing your HR up to 70% by the end

    DRILLS
    These will help improve your technique and increase your HR for the main set
    Alternate an ILT set with a VG set, performing 2 of each (30 sec between sets):
    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

    MAIN SET
    2 sets of the following:
        35:00 (or 11.2 miles) @75% w/5:00 recovery @60%
        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 so you can realistically see what running off the bike might feel like.
    The main goal should be to finish this run strong, but keep the intensity under 85% at all times.
 

DAILY TOTAL: 3:40

WEEK-TO-DATE: 11:30


Sunday

RUN 1:30
    - this run should be held between 60-70% throughout
    - get into it slowly with your intensity right at 60%
    - hold the pace at around 70-75% throughout the bulk of the run

BIKE 1:00
    - spin at 90-100 rpms
    - let your HR creep up to 75% if you are feeling strong
    - the purpose of this ride is more for extending the aerobic effort than for acting as a separate workout
 

DAILY TOTAL: 2:30

WEEK-TO-DATE: 14:00