Ultra Distance Training

WEEK #1 - 1st Week of Orientation Cycle
Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05

Monday
We begin easily enough with one short swim. Nothing too crazy here, just allow yourself some time to get used to the water again and be patient with speed.
SWIM 0:30
WARM UP:
200 Swim - 2 x 100 Kick -
4 x 50 Choice, w/10 sec rest after each
MAIN SET:
5 x 200 w/:20 rest, done as follows:
(50 right arm only - 50 swim - 50 left arm only - 50 swim)
COOL DOWN:
2 x (50 Kick/50 Swim)
DAILY TOTAL: 0:30

Tuesday
Because the duration of each workout is relatively short today, it is possible to put them in your day together, back-to-back. However, as these durations increase it will be preferable to split these efforts within your day -- the order isn't very important right now, though we will recommend later that you perform the higher intensity bike effort first.
BIKE 0:50
20:00 easy spin using your small chain ring only.
Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.
20:00 time trial, bringing your HR up to 75%
-- stay in the small chain ring & increase your HR by increasing your cadence.
Maintain that intensity throughout this short effort
Spin easily through the final 10:00, allowing your HR to gradually get below 60%
RUN 0:35
Easy reintroduction to running.
Hold good running form throughout,
and keep your upper body relaxed.
DAILY TOTAL: 1:25
WEEK-TO-DATE: 1:55

Wednesday
Today's swim is a standard duration that we will incorporate into most Wednesday schedules. You can schedule this into your day as your situation allows (open swim schedules generally allow for morning swims, which is suggested). The bike effort should be done on your trainer, since it involves some drills and will incorporate very controlled workouts over time.
SWIM 0:45
WARM UP:
6 x 150 w/10 sec rest after each -- each 150 is as follows:
(50 Kick - 25 right arm only - 25 left arm only - 50 Swim)
MAIN SET:
2 x 600 w/30 sec rest in between
-- #1 Swim, #2 Pull
Keep your HR below 65% and hold your stroke count per lap even
COOL DOWN:
300 easy, alternating 50 Choice & 50 Kick
BIKE 0:40
15:00 easy spinning in the small chainring
3 x 3:00 Variable Gearing ("VG") Set
Each one should be done in the following way:
1:20 in medium gear (~90 rpm);
0:40 in easiest gear (100+ rpm);
1:00 in hardest gear (~80 rpm) -- 30 sec recovery spin after each set
Cool down with easy spinning,
bringing your HR back down to 60% by the end
DAILY TOTAL: 1:25
WEEK-TO-DATE: 3:20

Thursday
Thursday's schedules will generally include a longer morning swim and a running session at the track later in the day. The track sessions won't be mandatory until later in the season, once we've established a sufficient aerobic base.
SWIM 0:45
WARM UP:
300 Swim
6 x 75 w/10 sec rest after each -- middle 25 choice
MAIN SET:
1200 Swim, continuous -- every 4th 25, alternate between choice & kicking:
75 free/25 choice, 75 free/25 kick, etc.
COOL DOWN:
5 x (25 kick - 25 right arm only - 25 left arm only - 25 swim) - continuous
RUN 0:45
Spend 15:00 allowing your HR to gradually increase to 65% intensity
Run for 20:00 @75% intensity, holding perfect running form
Cool down to the 45:00 mark, gradually bringing your HR back down below 60%
DAILY TOTAL: 1:30
WEEK-TO-DATE: 4:50

Friday
This is an optional additional swim that we are incorporating into the first two weeks only. In the future you'll notice that Friday is reserved for complete recovery before the heavy training normally scheduled for the weekends.
SWIM 0:30
WARM UP:
200 Swim - 150 Kick - 150 Pull
MAIN SET:
18 x 50 w/10 sec rest after each -- alternate in groups of three:
(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6x
keep your HR under 75% the entire set
COOL DOWN:
200 relaxed swim, concentrate on holding proper technique
DAILY TOTAL: 0:30
WEEK-TO-DATE: 5:20

Saturday
Saturday's schedules will almost always include the longest cycling session of the week. This will be performed outdoors when it gets warmer (for those of us stuck in the colder climates, that is!). During the indoor riding season, these sessions can be shorter because they will also be more efficient -- no stopping for stop lights, very controllable terrain, etc. We will also begin to incorporate a short run after this ride once the weekly training durations get a bit longer.
BIKE 1:20
WARM UP:
15:00 light spinning, gradually allowing your HR to get above 65%
DRILLS: -- 1:00 recovery spinning after each
alternate an ILT set with a VG set -- keep your HR under 75% throughout:
3 x 3:00 Isolated Leg Training:
(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru
3 x 4:30 Variable Gearing set:
each set is done in the following way, twice through per set:
45 sec in moderate gearing @90-95 rpm;
45 sec in easy gearing @105+ rpm;
45 sec in harder gearing @80-85 rpm
20:00 steady time trial riding, holding your HR right at 75% throughout
Cool down to the finish, allowing your HR to gradually come back below 60%. After performing the drills you should notice a smoother, more fluid pedal cycle.
DAILY TOTAL: 1:20
WEEK-TO-DATE: 6:40

Sunday
Sunday's focus is generally on the run; we incorporate an additional ride to increase the total aerobic effort while minimizing the stress on your legs. In the colder months, the run should always be performed first & the cycling shortly thereafter.
RUN 0:55
Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of this as an aerobic tempo run.
BIKE 0:30
Easy, continual spinning on your trainer, immediately following your run.
You will probably begin this effort at a relatively high intensity, though you should hold your HR at or below 75% throughout. Be sure to allow 10-15:00 at the end for a long, gradual cool down, allowing your HR to get below 60% before you finish.
DAILY TOTAL: 1:25
WEEK-TO-DATE: 8:05