Ultra Distance Group

WEEK #13
Swim 2:30 - Bike 4:25 - Run 3:00 -- Total: 9:55

Monday
SWIM 0:45
WARM UP
200 Swim @ 60-65%
8x 75 (middle 25 Kick) w/10 sec rest after each
(ALTERNATE SET: 6 x 75)
MAIN SET
4 x 300 w/30 sec rest after each
#1 & 2 @75%; #3 @80-85%; #4 @85+%
(ALTERNATE SET: 4 x 150 w/20; 6 x 50 w/10)
COOL DOWN
6 x 50 easy w/10 sec rest
DAILY TOTAL: 0:45

Tuesday
BIKE 1:05
WARM UP
15:00 Gearing Pyramid:
--2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
2 x (5mi / 8km / 15:00) @75% w/3:00 recovery between 60-70%
COOL DOWN
Bring down the intensity gradually:
-- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping
RUN 0:45
Tuesday's run is going to regularly include stride development drills along with some additional low intensity aerobic "bulk". Here's the structure:
15:00 warm up jog, gradually bringing the intensity up to 65-70%
Stride Drills:
4 x "250 strides" on 5:00 interval
(This means to begin each one, every five minutes.)
Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time.
Cool down completely, bringing your HR back down to 60% by the end.
DAILY TOTAL: 1:50
WEEK-TO-DATE: 2:35

Wednesday
SWIM 0:45
WARM UP
200 Swim - 2 x 75 Kick w/10 - 2 x 100 Pull
MAIN SET -- do all three sets continuously, w/o additional rest between sets:
500 Swim @80-85% -- rest 30 sec before going into:
2 x 250 @80-85% w/20 sec rest after each
-- total time should be 10-20 sec faster than straight 500
5 x 100 @80-85% w/10 sec rest
-- total time should be 10 sec faster than 2 x 250
(ALTERNATE SET: 1 x 400, 2 x 200 w/20, 4 x 100 w/10)
COOL DOWN
200 easy
BIKE 0:55
WARM UP
15:00 warm up spin, gradually getting your HR close to 70%
DRILLS
6 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows:
-- 3 x through:
-- 40 sec @90-95 rpm, 75% intensity;
-- 20 sec @100-105 rpm, 80% intensity;
-- 30 sec @80-85 rpm, 85% intensity
COOL DOWN
10:00 complete cool down
DAILY TOTAL: 1:40
WEEK-TO-DATE: 4:15

Thursday
SWIM 1:00
WARM UP
200 Swim
16 x 25 -- alternate 1 Kick, 2 Swim, 1 Choice (4 times through)
MAIN SET
800 Loco Swim
-- alternate 1 lap easy / 1 race pace (85%), 2/2, 3/3, 4/4, 3/3, 2/2, & 1/1
rest 30 sec before starting:
5 x 300 (200 Swim - 100 Choice) w/30 sec rest after each
(ALTERNATE SET: 800 Loco, 4 x 200 (150 Swim - 50 Choice))
COOL DOWN
200 easy swim
RUN 0:55
This session is designed to be done at the track, but if you don't have access (or if your track is covered with ice/snow), then use the included durations as your guide).
WARM UP
10:00 steady warm up jog, between 60-65%
MAIN SET
2 sets of:
(1200 (5:00) @75% - straight into
800 (3:30) @75-80% - straight into
400 (2:00) @85%)
-- w/800 (3:30) @60% after each
COOL DOWN
Continue jogging, bringing your HR back down to 60% within 5-10 min. Finish with 2-3:00 of walking @50% or lower.
DAILY TOTAL: 1:55
WEEK-TO-DATE: 6:10

Friday - Rest Day
Saturday
BIKE 1:45
WARM UP
15:00 easy spin, bringing your HR up to 70% by the end
MAIN SET
Descending Distance Intervals:
These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use this set to begin to develop a sense of pace @75% over a longer distance.
(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%
(8.4mi / 13km / 24:00) @75% -- 1:00 recovery @60-70%
(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%
(2.8mi / 4km / 8:00) @75%
COOL DOWN completely, bringing your HR back under 60% before stopping.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 7:55

Sunday
RUN 1:20
See if you can find a route today that is a bit different than your usual "Sunday long run" -- adding a little variety can keep your attitude fresh. Just make sure to keep your HR under 75% (and closer to 70%) the entire time.
BIKE 0:40
This is the usual continuation of the morning's aerobic running effort. The reason for putting the short bike work *after* the run is to enable you to continue the effort & cool down more completely while reducing the banging on your legs.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 9:55