Ultra Distance Group

WEEK #10 - 4th Week of 2nd Pre-Season Cycle
Swim 2:30 - Bike 4:25 - Run 2:55 -- Total: 9:50

This week's big focus is on measuring your progress, and while doing this you'll be subjecting your body to some significant stress. It is therefore important to press the intensity when you're asked, but equally important to lay off the intensity when the session instructions indicate. As some of you know I like to say,

"Rest with as much intensity as you train!"

The high intensity focus is centered around the big target workouts on Wednesday (swimming), Thursday (running), and Saturday (cycling). Be sure to direct your energies accordingly.


Monday
SWIM 0:45
WARM UP
300 Swim, bringing your HR up gradually to 60-65%
200 Kick w/o board
2 x (4 x 50) w/10 sec rest, each set should be:
- #1 easy @60%; #2 @70%; #3 @75%; #4 @84%
(ALTERNATE SET: 1 x (4 x 50))
MAIN SET
1000 Loco Swim:
1 length easy / 1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1
(ALTERNATE SET: 800 Loco -- skip one of the two 4/4's)
COOL DOWN
6 x 50 w/10 sec rest
-- begin @75% and bring the intensity down under 60% by the end
DAILY TOTAL: 0:45

Tuesday
BIKE 1:10
WARM UP
15:00 Gearing Pyramid:
- 3:00 @60%; 5:00 @65-70%; 7:00 @70-75%
MAIN SET
4 x (9:00 / 3.1mi / 5km) @75% w/2:00 recovery @60-70%
COOL DOWN
continue spinning, gradually bringing your HR back under 60%
RUN 0:40
Continuous, controlled tempo run, holding your HR below 75% the entire time. Your stride rate should be quickened slightly, but make sure to keep your HR in your aerobic range (under 75%) throughout the run.
DAILY TOTAL: 1:50
WEEK-TO-DATE: 2:35

Wednesday
SWIM 1:00
This is the same workout that you did four weeks ago, with the idenitcal main set. With four additional weeks of structured training under your belt you should be better prepared to tackle this challenge. Ultimately you would like to see some improvement in your pace every time you're asked to do these main sets.
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 0:50
12:00 controlled spinning, gradually bringing your HR above 60%, to 70% by the end
3 x 3:00 ILT Set w/30 sec rest
- each repeat should be 6 x (20 sec one leg / 10 sec transition)
(20:00 / 6.2 mi / 10 km) @75% -- continuous aerobic effort
- record your time & average pulse for future reference
continue spinning @70-75%, gradually bringing your HR under 60% by the end
DAILY TOTAL: 1:50
WEEK-TO-DATE: 4:25

Thursday
SWIM 0:45
WARM UP
300 Swim
6 x 75 (50 Swim / 25 Kick) w/10 sec rest
MAIN SET
3 x 400 Swim w/30 sec rest
- Descend 1-3: #1 @65%; #2@75%; #3 @84%
(ALTERNATE SET: 3 x 300)
COOL DOWN
4 x 75 w/15 sec rest
(ALTERNATE SET: 4 x 50)
- begin @75%, then reduce the intensity to 60% by the end
RUN 0:55
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.
10:00 light jogging, gradually bringing your HR intensity up to 70%
Intermediate set:
4 x 15 sec run ups w/30 sec recovery jogging in between
- your leg turnover should be 90+ SPM during the faster runs
MAIN SET - BIG TARGET
Concentrate on holding proper running form throughout this set
2 x 1600 (6:30) @75% w/1 lap (2:00) recovery after each
2 x 800 (3:00) @84% w/1 lap (2:00) recovery after each
2 x 400 (1:30) @85+% - w/½ lap (1:00) 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: 1:40
WEEK-TO-DATE: 6:05

Friday
In this higher intensity week, this day off is absolutely essential. You should have been controlling your stress throughout the week, concentrating on getting enough sleep and hydrating properly. This day off should help you catch up with your recuperation after the big target sessions over the past two days. Relax & enjoy! 
Saturday
BIKE 1:45
This is another workout that was brought forward from four weeks ago. There was some feedback that the last cycle might have introduced too much intensity, too early on; repeating key workouts four weeks later should give you a solid sense of accomplishment in your continual improvement.
WARM UP
15:00 controlled spin: 4:00 @60%, 5:00 @65%, 6:00 @70%
Aerobic Set:
This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.
2 x (20:00 / 6.2mi / 10km) @75% w/2:00 @60% recovery after each
Intermediate Set:
During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.
4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
MAIN SET -- BIG TARGET
This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons.
- You should definitely notice some significant improvement over the past four weeks--take good notes!
3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70%
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: 7:50

Sunday
RUN 1:20
Steady aerobic effort, keeping your HR under 75% the entire time. Be sure to keep the intensity under control -- too much higher intensity efforts during a tough week like this one, and you could be inviting some physical breakdown...
BIKE 0:40
Make sure to fit this in today, right after today's run if possible. This is especially beneficial after a harder week such as this one, and should give you some time to gather your thought on your accomplishments over the past several days -- great job!
DAILY TOTAL: 2:00
WEEK-TO-DATE: 9:50