International Distance Group
Week 39

Swim 3:00 - Bike 3:00 - Run 0:45 - Total: 6:45
We're setting this week up for a hard effort on Sunday -- have a good time with it!


Monday

SWIM 0:45
    WARM UP:
    400 Swim
    12 x 50 on 1:00 alternate as follows:
        25 Kick - 25 Swim; 25 Drill - 25 Swim; 50 Swim

    MAIN SET:
    8 x 50 w/15 sec rest
    - rotate twice through: 1 easy, 1 moderate, 2 fast but in control

    200 easy with perfect technique

    12 x 50 on 1:00; odds are easy, evens are fast!

    COOL DOWN:
    200 Swim - 200 Kick - 200 Pull -- nice and easy recovery
 

DAILY TOTAL: 0:45


Tuesday

BIKE 1:00
Last hard ride before the race; make the most of the set, give yourself a pat on the back and start looking forward to racing faster than ever before.

    15:00 warmup, gradually raising your HR to 75%

    4 x 15 sec jumps w/45 sec easy spinnig @65% after each, then spin easy for a bit

    2 x 12:00 @84-92% w/8:00 recovery spinning @60%
        #1 - hold the intensity near 84-86%, controlling it carefully as you would in a race
        #2 - gradually get more intense, bumping up the intensity to 92% (not higher!)

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

RUN 0:45
Total recoveryPerfect posture, proud form and quick turnover.  This is the only run this week, since running puts the most stress on your body and requires the most recovery.  Have a great run and envision your perfect performance.
 

DAILY TOTAL: 1:45

WEEK-TO-DATE: 2:30


Wednesday

SWIM 0:45
    WARM UP:
    400 Swim, 200 Kick, 200 Pull

    MAIN SET:
    4 x 150 w/20 sec rest, descend from 60% on #1 to 80% on #4

    8 x 50 w/10 sec rest - performed as 2 sets of 4, as follows:
    - #1 easy @60%
    - #2 moderate @75%
    - #3 & 4 fast/even @85%

    COOL DOWN:
    8 x 75 w/20 sec, alternate (25 Kick-25 Swim-25 Kick) with (25 Swim-25 Kick-25 Swim)

BIKE 1:00
This would be a great time to substitute a moderate, controlled outdoor ride, keeping the intensity under control.  If you’re spinning indoors, do the following:

    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

    4 x 3:00 Variable Gearing Sets; allowing your HR to rise to 75%
    - each set consists of:
        1:00 in moderate gear, @90-95 rpm
        1:20 in hard gear, @80-85 rpm
        40 sec in easy gear, @105-110 rpm

    Straight into 10:00 steady time trial @75% intensity (moderate pace)

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

DAILY TOTAL: 1:45

WEEK-TO-DATE: 4:15


Thursday

SWIM 1:00
    WARM UP:
    200 Swim-Kick-Pull-Swim; 2nd Swim faster
    4 x 125 (50 Kick-75 Swim) w/15 sec rest after each

    MAIN SET:
    12 x 50 w/10 sec rest, as follows:
        1-3 build up (the first part of each 50 easy, building to fast by the last 10 yards)
        4-9 @ race pace - feel strong & long; 10-12 complete recovery pace, @60%

    2 sets of (12 x 25 on 30 sec interval, alternate easy/sprint) w/200 easy after each set

    COOL DOWN:
    5 x 100 w/20 sec rest, nice and easy.  Work on maintaining perfect technique.
 

DAILY TOTAL: 1:00

WEEK-TO-DATE: 5:15


Friday
 
Complete recovery day to help set up your big weekend.


Saturday
Pre-race day.
  Make sure to put in the physical activity early, just as soon as you can get out the door in the morning.  It’s important to allow for the entire afternoon & evening to settle in, relax, and focus -- in that order.  Make sure that you’re feeling very relaxed, in control, and positive about your preparation: you’ve earned the feeling of confidence!

BIKE 1:00
Go over the course or at least parts of it.  After a long warmup, throw in 2-3 aggressive jumps with a lot of rest between them.  Allow enough time for a good cool down as well.

SWIM 0:30
Loosen up soon after biking to clean out the legs and relax the body.  Throw in 2-4 race pace 50s with an easy 50 after each.  Cool down atleast 300 then relax the rest of the day.  Try not to get caught up in the expo on your feet.  Get your gear, mill around for a little while, but allow yourself enough relaxing quiet time so you feel mellow when it’s time for bed.

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

DAILY TOTAL: 1:30

WEEK-TO-DATE: 6:45


Sunday

Follow your routine steadily on race morning.  Keep your head clear -- not too much looking around -- and stay focused.  When the gun goes off, know that we’re thinking about you guys, -- RACE FAST and STAY RELAXED!  And, of course, when you’re finished let us know how you did!