International Distance Group
Week 36

The workload will be reduced over the next few weeks to allow you to focus on key race, get sharp and go fast -- enjoy!

Swim 2:30 - Bike 5:00 - Run 3:05 - Total: 10:35


Monday

Complete day off....


Tuesday

SWIM 0:45
    WARM UP
    300 Swim
    3 x 100 Kick w/10 sec rest
    4 x 50 Choice w/10

    MAIN SET
    3 x 500 w/30 sec rest after each
        #1: moderate effort (70% intensity);
        #2: slightly faster (80%);
        #3: at race pace (85%)

    COOL DOWN
    200 easy swim

BIKE 1:10
    20:00 warmup spin
    - 5:00 in an easy gear @60%
    - 6:30 in a medium gear @70%
    - 8:30 in moderately hard gear @75%

    Main Set
    4 x 7:30 @75% intensity w/2:30 @60% intensity after each

    Cool down completely, allowing your HR to return under 60% gradually
 

DAILY TOTAL: 1:55


Wednesday

RUN 0:45
Spend the first 10:00 getting your HR up gradually to 65-70%.  The middle bulk of the run (25-30:00 total) should be done at around 75% intensitty -- during this time (beginning at the 20:00 mark of the run), throw in 8 x 20 sec “bursts” of rapid leg turnover w/1:40 of steady aerobic-paced running after each burst.  The remainder of the run should be back under 70%, finishing with a decent cool down at 60-65% intensity.

BIKE 1:30
    Warm Up
    20:00 progressive warm up spinning

    Intermediate Set
    4 x 3:00 ILT w/30 sec recovery after each
        - each 3:00 is: 3 x (20 sec right leg,10 sec switch-over, 20 sec left leg, 10 sec switch)
    4 x 3:00 VG Sets w/30 sec recovery after each
        - each 3:00 is: 2 x (30 sec. in medium gear, 30 sec. easy gear, 30 sec. hard gear)

    Main Set
    5 x 6:00 @75% w/1:30 @60% after each

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

DAILY TOTAL: 2:15

WEEK-TO-DATE: 4:10


Thursday

SWIM 1:00
    WARM UP
    400 Swim, 200 Choice (other than freestyle)
    4 x 75 w/15 sec rest - each 75 should be (25 easy, 25 medium, 25 fast)

    MAIN SET
    2 sets of:
        4 x 250 w/30 sec rest after each
        - descend from easy on #1 (70%) to hard on #4 (90%)

    COOL DOWN
    6 x 50 easy swim w/10 sec after each, gradually reducing the intensity to below 60%

RUN 1:00
Steady tempo run, performed following the schedule below.  You might find it easier to coordinate this run at your local track, where you’d find a smooth running surface free of snow and ice.  If so, you can convert the times to distances, reflecting your basic pace per mile.

    15:00 gradual warm up, “conversation” pace, gradually increasing the intensity to 75%

    4 x 7:30 @75-80% w/2:30 @60% after each repeat

    Cool down completely
 

DAILY TOTAL: 2:00

WEEK-TO-DATE: 6:10


Friday

SWIM 0:45
    WARM UP
    3 x 200 (50 Swim, 50 right arm only, 50 left arm only, 50 Swim) w/10 sec recovery

    MAIN SET
    9 x 150 @85% w/15 sec recovery after each -- hold an even, faster pace throughout

    COOL DOWN
    300 easy swim, continuous recovery
 

DAILY TOTAL: 0:45

WEEK-TO-DATE: 6:55


Saturday

BIKE 1:50
This is a shorter ride than usual, and you’ll likely feel the urge to boost the intensity significantly.  However, you should keep your HR intensity under 75% through a bulk of the ride, focusing on feeling strong through the finish.

Indoor Alternative:
    20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00

    2 sets of the following (36:00 per set), rotating through continuously:
        3 x 3:00 ILT set w/30 sec recovery after each
        3 x 3:00 VG set w/30 sec recovery after each
        7:30 @75% in the aero position
        2:30 @80-85% in upright climbing position
        5:00 recovery spin @60%

    Cool down the remainder of the time, gradually allowing your HR to return under 60%

RUN 0:20
    Just a quick, low intensity run to go through the transition -- keep your HR under 75% and make sure to walk a bit afterward to make sure you've cooled down completely.
 

DAILY TOTAL: 2:10

WEEK-TO-DATE: 9:05


Sunday

RUN 1:00
A shorter effort that will be the only run of the day.  You can mix up your rhythm and cadence by doing the following:  Every 15:00, throw in a 30 second “burst”, where you release any tension in your upper body while rapidly increasing your foot turnover speed.  These little bursts of speed should be done in a relaxed fashion --- probably sounds like a strange contradiction, but it’s really important to be able to increase your speed in a controlled fashion.  You should throw a burst in at the 15, 30, and 45-minute marks of your run; finish with a complete cool down.

BIKE 0:30
Following today’s run with a low intensity ride will aid in recovery and keep you feeling rejuvinated during this recuperative period.
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 10:35