International Distance Group
Week 38

Swim 2:30 - Bike 4:45 - Run 2:35 - Total: 9:50


Monday

Complete day off....


Tuesday

SWIM 0:45
    WARM UP
    400 Swim
    6 x 100 w/10 sec between each
    - odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim
    - evens: 100 IM (25 fly, 25 back, 25 breast, 25 free)

    MAIN SET
    Each pair of two 150’s include increased recovery time over the previous pair &
    should be performed at a slightly faster speed.  The last two should be done at
    a pace faster than you would perform in a race.

    8 x 150
    #1 & 2: w/15 sec rest after each;
    #3 & 4: w/20 sec;
    #5 & 6: w/25 sec;
    #7 & 8: w/30 sec

    COOL DOWN
    300 easy swim

BIKE 0:45
Stay in lower gears today, using the small chain ring exclusively.  Your pedal cadence will have to be higher to compensate & to bring your HR up to the desired levels -- Concentrate on keeping your toes relaxed inside your cleats and your pedal stroke smooth throughout each pedal cycle.

    20:00 warm up spin, gradually bringing your HR up to 75%;
    - you should be spinning greater than 100 rpm during the final 5-8:00

    8 x 20 sec fast spinning (cadence up around 120 rpm) w/1:40 in between (~90 rpm)

    Continue spinning at roughly 100 rpm, cooling down gradually the final 5:00
 

DAILY TOTAL: 1:30


Wednesday

RUN 0:45
Concentrate on maintaining fast, fluid turnover -- without taking short & choppy strides.  Your stride should resemble a “marathoner’s gait”, with reduced stride lengths and a relaxed body position: hold your head steady, minimize your arm swing (6-10” of total travel), and keep your arms held at hip level without crossing over your body.

    Warm up gradually, taking 15:00 to get up to 75%

    8 x 20 sec using increased foot speed, w/1:40 recovery after each “burst”

    Finish by gradually letting your HR return to 60%

BIKE 1:10
    20:00 gearing pyramid warm up
    - 2:00 @ very easy gear
    - 3:00 slightly harder (HR up to 60%)
    - 4:00 w/HR at 65%
    - 5:00 w/ HR @70%
    - 6:00 w/HR @75%

    4 x 7:30 @75% w/ 2:30 recovery @60% after each
    - #1 & 3: spin @ 90-95 rpm in aero’ position
    - #2 & 4: spin @80-85 rpm sitting upright in climbing position
    - you’ll have to be in a harder gear to have it feel as difficult as it does
        when you’re climbing outside

    Cool down completely, gradually reducing your gearing & cadence

 

DAILY TOTAL: 1:55

WEEK-TO-DATE: 3:25


Thursday

SWIM 1:00
    WARM UP
    9 x 100 continuous - rotate (100 Swim - 100 Kick - 100 Pull) - 3 times thru

    MAIN SET
    2 sets of the following:
        3 x 300 w/30 sec rest
        - #1 moderate (70%)
        - #2 harder (80%)
        - #3 fast (90%)

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

RUN 1:00
Begin with a very gradual warmup, holding your HR intensity to 50-55% at first and slowly increasing to 75% by the 20:00 mark.  Make sure you concentrate on keeping your HR right at (or under) 75% intensity throughout this “aerobic tempo” run.  Keep your upper body relaxed and your foot speed slightly elevated during the middle bulk of this run.  Make sure your cool down is complete and at least 10:00 in duration.
 

DAILY TOTAL: 2:00

WEEK-TO-DATE: 5:25


Friday

SWIM 0:45
    WARM UP
    200 Swim - 200 Kick - 200 Pull
    6 x 50 Kick w/10 sec rest - each one is 25 easy / 25 fast

    MAIN SET
    1200 Swim, continuous -- alternate 50 easy / 50 fast

    COOL DOWN
    200 easy & continuous, bringing your HR back down gradually

BIKE 0:40
Keep your HR below 70% throughout this recovery spin.  Use your small chain ring exclusively and keep your cadence between 90-100 rpm.  Your legs should feel rejuvenated when you’re through, and your body will be better prepared for the rest of the week.
 

DAILY TOTAL: 1:25

WEEK-TO-DATE: 6:50


Saturday

BIKE 1:30
It’s important to stress that your intensity level should remain below 75% throughout today’s ride.  There’s an understandable intensity to want to “test yourself” and push it harder, but you really need to stay disciplined and avoid breaking down your body needlessly.  Stay aware -- no crashes! -- and hydrate properly throughout your ride.

Indoor Alternative:
    20:00 gradual warm up spin

    Intermediate set: Do this two times through (5:00 per set)
    - 15 sec fast spinning (up to 120 rpm), 15 sec recovery spin (around 90 rpm)
    - 30 sec fast, 30 sec recovery
    - 45 sec fast, 45 sec recovery
    - 60 sec fast, 60 sec recovery (10:00 total for the Intermediate set)

    2 x 15:00 @75% w/5:00 recovery after each
    if you would rather substitute mileage for the time (for variety’s sake),
    choose a distance that you can cover in roughly 15:00 (i.e. 5.0 miles @20 mph)

    Your HR will likely be quite elevated after this, so be sure to cool down completely
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 8:20


Sunday

RUN 1:00
This is a steady endurance run and your intensity level should remain below 75% throughout. Fight any tendency you might have to press hard up hills -- challenge yourself to keep the intensity low and in control.

BIKE 0:30
This easy recovery spin should be done shortly after the run is finished.  It will act as a complete cool down, as your HR will likely begin at roughly 75% and should be gradually reduced to 50-55%.  One way to accomplish this is to, at first, find a gearing that is somewhat challenging and allows you to maintain a HR intensity level of 75%; you can then gradually (after 10-15:00) begin to reduce your gearing, making it easier to spin and allow your HR to come down further.
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 9:50