Ultra Distance Group

WEEK #3 - 1st Week of 1st Pre-Season Cycle
Swim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10


Monday
SWIM 0:45
WARM UP
400 Swim -- 2 x 100 Kick -- 2 x 100 Pull
MAIN SET
150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each
Alternate 50 freestyle / 25 Choice for each repeat
Intensity should be between 75-80% for freestyle, under 75% for choice
(ALTERNATE MAIN SET: Remove the 250's from above)
COOL DOWN
100 easy, holding perfect technique
DAILY TOTAL: 0:45

Tuesday, 12/17
BIKE 0:55
WARM UP
10:00 easy spinning in your small chainring, gradually allowing your HR
to get up to 60%
MAIN SET
Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence (faster pedaling).
2 sets of the following (40:00 total):
(8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into
(2:00 interval @84% intensity - 8:00 recovery @60% intensity)
COOL DOWN completely, allowing your HR to get back close to 50% by the end
RUN 0:30
Gradually bring your HR up to 65% during the first 15:00
Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90.
Cool down completely -- don't stop until your HR is well under 60%
DAILY TOTAL: 1:25
WEEK-TO-DATE: 2:10

Wednesday, 12/18
SWIM 0:45
WARM UP
2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous
- 65% intensity for #1 & 75% for #2
MAIN SET
4 x 300 w/20 sec rest between each
(ALTERNATE SET: 4 x 200)
#1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok)
-- You should descend this set,
getting progressively faster from #1 (65%) to #4 (84-88%)
COOL DOWN
3 x 100 @60% w/10 sec rest after each
BIKE 0:45
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%
DRILLS
3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
-- 6 x (20 sec one leg, 10 sec transition)
15:00 straight time trial effort @75% intensity
COOL DOWN
spin easy through the end of the session
DAILY TOTAL: 1:30
WEEK-TO-DATE: 3:40

Thursday, 12/19
SWIM 1:00
WARM UP
2 sets of (150 Swim - 100 Kick - 150 Pull)
-- let your intensity slowly get above 65%
MAIN SET
3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3
(ALTERNATE SET: 3 x 400)
Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length.
COOL DOWN
6 x 50 Swim w/10 sec rest after each, holding your HR below 70%
Concentrate on rotating your hips and minimizing the number of strokes per length.
RUN 0:35
10:00 easy jogging, allowing your HR to get up to 60% gradually
20:00 "tempo run" -- performed as follows:
7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into
3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous
Continue cooling down until your HR is well under 60%
DAILY TOTAL: 1:35
WEEK-TO-DATE: 5:15

Friday, 12/20
Complete recovery day -- get ready for the weekend! 
Saturday, 12/21
BIKE 1:30
WARM UP
15:00 easy spin -- use a gearing pyramid to gradually build to 75%
-- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
DRILLS
3 x 3:00 ILT w/30 sec rest in between
-- each ILT should be done as (20 sec one leg - 10 sec transition)
MAIN SET
Straight 55:00 time trial, with mixed intensities -- be sure to
follow these guidelines closely:
(7:00 @75% intensity, 3:00 @60% aerobic pace)
(3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery)
(8:00 @75%, 2:00 @60%)
(2:00 @84% 8:00 @60%)
(15:00 @75% intensity to finish the set)
COOL DOWN to 1:30 total, gradually bringing your HR
back under 60% by the end
DAILY TOTAL: 1:30
WEEK-TO-DATE: 6:45

Sunday, 12/22
RUN 0:50
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:35
Use this as a "cool down" spin in your small chain ring, beginning @75%
intensity after the run, and gradually coming down to 60% by the end.
You should feel invigorated at the end of your first "real" week!
DAILY TOTAL: 1:25
WEEK-TO-DATE: 8:10