Ultra Distance Group

WEEK #7 - 1st Week of 2nd Pre-Season Cycle
Swim 2:30 - Bike 4:25 - Run 2:35 -- Total: 9:30


Monday
SWIM 0:45
WARM UP
400 Swim -- gradually build up from 60% to 70% intensity
4 x 75 (middle 25 Kick) w/10 sec rest after each
MAIN SET
4 x 200 @75% w/20 sec rest after each -- straight into
5 x 100 @75% w/10 sec rest after each -- your speed should increase as the distance decreases, even while holding the same intensity level throughout
(ALTERNATE MAIN SET: 4 x 150 w/20; 6 x 50 w/10)
COOL DOWN
300 easy, Kick every third 25
DAILY TOTAL: 0:45

Tuesday
BIKE 1:05
WARM UP
10:00 easy spinning in your small chainring, gradually allowing your HR
to get up to 70%
DRILLS
3 x 3:00 VG Set w/30 sec rest
-- each one should be done as follows, twice through (continuous):
40 sec in medium gear @100 rpm
20 sec in easy gear @110 rpm
30 sec in hard gear @85-90 rpm
MAIN SET
3 x (3.1mi / 5km / 9:30) @75% intensity w/1:30 recovery after each
Cool down completely, allowing your HR to gradually get back close to 50% by the end
RUN 0:35
Straight, relaxed aerobic run -- follow this structure to add variety:
10:00 warm up, gradually bringing your HR up to 70%
4 x 4:00 @70%, concentrating on getting your SPM above 80;
-- take 1:00 recovery jogs between each effort
Cool down completely, allowing your HR to gradually get below 70% -- then continue to walk until your HR gets near 50% (should be 3:00-5:00 more)
DAILY TOTAL: 1:40
WEEK-TO-DATE: 2:25

Wednesday
SWIM 0:45
WARM UP
300 Swim - 100 Kick - 200 Pull
4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each
MAIN SET
2 x 600 Swim, alternate (50 @70% / 25 @84-88%)
(ALTERNATE SET: 2 x 450)
COOL DOWN
300 easy swim
BIKE 0:55
WARM UP
15:00 gearing pyramid, as follows:
-- 2:00 @60% - 3:00 @65% - 4:00 @70% - 6:00 @75%
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)
25:00 straight time trial effort @75% intensity
COOL DOWN
Spin easily @90rpm until your HR is back under 60%, and pedal @80-85rpm until your HR gets closer to 50% before stopping
DAILY TOTAL: 1:40
WEEK-TO-DATE: 4:05

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:
300 straight, hold HR around 75% - 30 sec rest after, straight into
3 x 100 w/15 sec rest, HR up to 80-85%, straight into
6 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set
(ALTERNATE SET: 200 - 2 x 100 - 4 x 50)
COOL DOWN
200 easy swim
RUN 0:50
You could perform this session at the track or on the open road:
15:00 warm up, as follows:
-- 3:00 below 60% - 5:00 building from 60-70% - 7:00 @70%
30:00 continuous aerobic effort - keeping your HR under 75% at all times, as follows:
TRACK:
-- 1 lap @75% (80-85 SPM)
-- 1/2 lap recovery jog, letting your HR get below 70%, but keeping it above 60% (under 80 SPM ok)
ROAD (setting your watch to 1:00 countdown would make this easier to manage):
-- 1:00 @75% (80-85 SPM), 30 sec recovery jog @60-70% (under 80 SPM ok)
Cool down, gradually bringing your HR back under 60%
Keep walking until your HR gets back under 50%
DAILY TOTAL: 1:50
WEEK-TO-DATE: 5:55

Friday
Complete recovery day -- relax and get ready for the weekend... 
Saturday
BIKE 1:45
WARM UP
20:00 gearing pyramid, getting into it slowly:
-- 3:00 increasing to 60%; 4:00 up to 65%; 6:00 up to 70%; 7:00 @75%
DRILLS
3 x 4:30 VG Set w/30 sec rest in between
-- each VG Set should be as follows, 3 x through:
40 sec in medium gear, @100 rpm;
20 sec in easy gear, @110-115 rpm;
30 sec in hard gear, @90 rpm
MAIN SET
Straight (6.2mi / 10km / 20:00) time trial @75% intensity
It should be relatively easy to hold your HR right at this intensity level, holding your cadence at roughly 90 rpm throughout.
3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
Repeat the (6.2mi / 10km / 20:00) time trial @75% intensity
After the moderately hard speed set your body will likely be "shocked" into a higher HR with the higher levels of lactate, due to the higher amount of oxygen required to process this waste product. Be sure to hold your HR UNDER 75% on this second effort -- this will help demonstrate the adjustments that your body makes when you push it harder in the midst of a longer aerobic effort.
3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
This will simulate a higher intensity finish to a longer effort.
COOL DOWN completely, gradually reducing your gearing (holding your cadence @90 rpm) until your HR is about 10 beats lower than the 60% intensity level -- continue pedaling at a reduced cadence (80-85 rpm) until your HR is closer to 50%.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 7:40

Sunday
RUN 1:10
Get your HR intensity up to 70% gradually, then hold it there for the first 40:00. Then include the following:
3 x 3:00 @75% (80-85 SPM) w/7:00 @70% after each
Cool down a bit after your run, but you should complete your cool down by cycling immediately after your run:
BIKE 0:40
Hold your HR near 75% during the transition from running to cycling; you should be experiencing some familiar "heaviness" as the blood concentration changes to different areas of your large leg muscles.
Continue spinning, holding your cadence @90 rpm; cool down the last 10:00, allowing your HR to gradually come back down below 60%, and closer to 50%, by the end...Great week!
DAILY TOTAL: 1:50
WEEK-TO-DATE: 9:30