Ultra Distance Group

WEEK #6 - 4th Week of 1st Pre-Season Cycle
Swim 2:30 - Bike 4:15 - Run 2:10 -- Total: 8:55


Monday
SWIM 0:45
WARM UP
300 Swim - 100 Kick - 200 Pull
(ALTERNATE SET: 200 Swim - 100 Kick - 100 Pull)
MAIN SET
4 x 400 -- broken into "pieces":

        Your HR intensity should remain roughly @75% throughout,
        though it's OK to elevate it to 84% during faster swims
        #1: 400 straight swim - 30 sec rest
        #2: 2 x 200 w/20 sec rest after each -- #2 faster than #1
        #3: 4 x 100 w/10 sec rest -- descend 1-4
        #4: 8 x 50 w/5 sec rest -- descend 1-4, 5-8
(ALTERNATE MAIN SET: 4 x 300, done as

            300 straight, 2 x 150, 3 x 100, & 6 x 50))
COOL DOWN
4 x 50 easy w/10 sec rest after each
DAILY TOTAL: 0:45

Tuesday
BIKE 1:15
WARM UP
Spend 3:00 getting your HR up to 60%, then

5:00 elevating your HR to 70%, then hold your HR
@75% for 7:00
DRILLS
2 x 3:00 VG Set w/30 sec recovery -- each one is as follows

2x thru:
40 sec in medium gear @100 rpm,
20 sec in easy gear @110+ rpm,
30 sec in hard gear @90 rpm
-- followed immediately with
2 x 3:00 ILT Set w/30 sec recovery

20 sec per leg, with 10 sec transition after each
MAIN SET
Pure aerobic work -- be sure to hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN
Spin easy, bringing your HR back down to 50% by the end
DAILY TOTAL: 1:15
WEEK-TO-DATE: 2:00

Wednesday
SWIM 1:00
WARM UP
300 Swim, 100 Kick, 200 Pull
Intermediate set:

9 x 50 w/15 sec rest after each -- descend 1-3, 4-6, & 7-9
(#1, 4, & 7 easy, #2, 5, & 8 medium, #3, 6, & 9 hard)
(ALTERNATE SET: 6 x 50)
MAIN SET -- BIG TARGET!
12 x 100 @race pace (85+%) w/10 sec rest between each
-- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book for future reference.
(ALTERNATE SET: 10 x 100)
500 Swim @75% intensity -- this will extend the aerobic activity
(ALTERNATE SET: 200 Swim)
COOL DOWN
4 x 75 easy (60%) w/15 sec recovery after each
BIKE 0:40
This is an easy recovery effort. If you are riding outdoors, just spin easy in your small chainring; indoors, do the following:
WARM UP
8:00 easy spin, gradually getting your HR up to 70%
MAIN SET
27:00 (or 9.3mi / 15km, if you can measure distance) @75%, straight aerobic time trial effort
COOL DOWN
Bring your HR back under 60% by the 40:00 mark
DAILY TOTAL: 1:40
WEEK-TO-DATE: 3:40

Thursday
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull) - continuous
MAIN SET
Use this longer set to help build a sense of pace. Work on keeping your stroke long, reducing your stroke count for better efficiency.
2 x 800 @75% w/30 sec after each
#1 Swim, #2 Pull (using paddles ok)
(ALTERNATE SET: 2 x 500, both Swim)
COOL DOWN
4 x 50 easy w/10 sec rest after each
RUN 0:50
This session is designed to be run at a track for consistency and structure. If you have to run on the road, use the suggested times instead.
12:00 light jogging, gradually bringing your HR intensity up to 70%
Intermediate set:
2 laps, jogging easy on the curves and doing run ups on the straightaways
MAIN SET - BIG TARGET

Keep in mind the following:
1 x 1600 (6:30) @75% - 1 lap (1:30) easy recovery
2 x 800 (3:00) @84% w/1 lap (1:30) recovery after each
4 x 400 (1:30) @85+% - w/½ lap (0:45) recovery after each
Jog easy, bringing your HR back under 60% by the end. It's a good idea to continue walking for an additional 5:00 to improve your recovery.
DAILY TOTAL: 1:35
WEEK-TO-DATE: 5:15

Friday
Complete recovery day -- this is an extremely important day during this higher intensity week.
Put your feet up, hydrate all day long, and try to reduce your stress level. 
Saturday
BIKE 1:45
WARM UP
12:00 controlled spin: 3:00 @60%, 4:00 @65%, 5:00 @70%
MAIN SET -- BIG TARGET
The target set for the Ultra group will help you establish a sense of aerobic pace, and will enable you to measure your efficiency over time. Keep your HR intensity under 75% throughout this set, and record your times (and average HR, if possible) for each of the repeats, and the average for the set as a whole.
3 x 15km (9.3mi) @75% w/3:00 recovery spinning @60% after each
-- do 27:00 intervals if you do not yet have a cyclometer driven off your rear wheel to measure distance
COOL DOWN
Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!
DAILY TOTAL: 1:45
WEEK-TO-DATE: 7:00

Sunday
RUN 1:20
Straight endurance run -- since this is the end of a long, difficult week, it's important to hold your HR under control during today's longer run. Hold the intensity below 70% as long as you can, and don't let your HR get above 75%, even if you have to walk.
BIKE 0:35
This short recovery spin should be done immediately after your run to aid in recovery. Keep the intensity under 70% throughout, and spin at 90-100 rpm to reduce the stress on your legs. Great week!
DAILY TOTAL: 1:55
WEEK-TO-DATE: 8:55