Ultra Distance Group

WEEK #16
Swim 2:30 - Bike 5:55 - Run 4:05 -- Total: 12:30

Monday.
SWIM 0:45
WARM UP
4 x (100 Swim - 50 Kick - 50 Choice) - continuous
(Alternate set: 3 x same)
MAIN SET
2 sets of (3 x 200 w/20 sec rest after each)
-- descend each set - should be done as: #1 @70-75%; #2 @84%; #3 @85+%
COOL DOWN
4 x 100 w/10 sec rest after each
begin @84%, then reduce the intensity to below 60% by #4
DAILY TOTAL: 0:45

Tuesday
BIKE 1:30
WARM UP
15:00 easy spinning, gradually working up to 70%
MAIN SET
2 sets of:
(6.2 miles / 10km / 18:00) @75%
-- 2:00 recovery spin --
(3.1 miles / 5km / 9:00 @84%)
-- rest 2:00 after the 10km, then 1:00 after the 5km before starting the second set
-- Remember: if you reach the recommended 18:00 / 9:00 before you reach the suggested distance, then stop at the recommended time.
COOL DOWN
continue spinning @90-95rpm, bringing your HR under 60% by the end.
RUN 0:40
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: 2:10
WEEK-TO-DATE: 2:55

Wednesday
SWIM 1:00
WARM UP
800 Swim - every 4th length fast
(Alternate set: 600 Swim - same way)
Intermediate Set:
8 x 50 (25 easy / 25 fast) w/10 sec rest
(Alternate set: 6 x 50)
MAIN SET -- BIG TARGET!
This set is slightly longer than previous target sets, and is broken into 100's to help you maintain your stroke and increase your speed throughout. Get psyched for this one!
16 x 100 @race pace (85+%) w/10 sec rest between each
-- keep track of your total time and record the average pace per 100 in your log book for future reference.
COOL DOWN
2 x (100 - 75 - 50 - 25) w/10 sec rest after each
--bring your HR back down to 60% by the end
(Alternate set: one set only)
BIKE 1:10
WARM UP
15:00 Gearing Pyramid:
4:00 in easiest gear, then 5:00, finishing with 6:00.
-- your HR should be @70% during the final 6:00
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
-- each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
40:00 aerobic spin @75%
-- your pedal stroke should feel more even and smooth after finishing the ILT drills
COOL DOWN
continue spinning @90rpm, bringing your HR back under 60% by the end.
DAILY TOTAL: 2:10
WEEK-TO-DATE: 5:05

Thursday
SWIM 0:45
WARM UP
300 Swim - 100 Kick - 200 Pull
MAIN SET
1000 Loco Swim (Alternate set: 800)
(1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1)
rest 60 seconds
800 Loco Swim (Alternate set: 600 - skip 4/4 in the middle)
(1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1)
COOL DOWN
4 x 50 w/10, bringing the intensity back down to 60%
RUN 1:00
This is intended to be done at your local track -- durations have been included in case you have to run out on the road instead.
10:00 warm up jog, bringing your HR up to 70% gradually
Running Pyramid:
-- if you're at a track, hold to the distances & don't worry about the durations; if you're on the road, then just use the durations to guide you through the set.
Build the intensity from 75% up to 85%, finishing @85-90% by the end:
-- (1/2 lap / 200m / 30 sec) recovery jog after each:
(1 lap / 400m / 1:45 @75%), (2 laps / 800m / 3:30 @75%),
(3 laps / 1200m / 5:45 @75%), (4 laps / 1600m / 7:30 @75%)
-- increase intensity:
(4 laps / 1600m / 7:30 @84%), (3 laps / 1200m / 4:30 @85%),
(2 laps / 800m / 3:00 @85+%), (1 lap / 400m / 1:30 @90%)
Cool down completely, making sure to bring your HR under 60% by the end. It's a good idea to continue walking for another 3-5:00 to ensure adequate cool down. Great job today!
DAILY TOTAL: 1:45
WEEK-TO-DATE: 6:50

Friday
Big rest day, as usual.
Saturday
BIKE 2:20
WARM UP
20:00 Gearing Pyramid: 3:00 in easiest gear,
5:00 in next gear, then 5:00, finishing with 7:00.
-- your HR should be @70% during the final 6:00
DRILLS
3 x 4:30 Variable Gearing set w/30 sec recovery
-- every repeat should be as follows:
3 x thru the following:
40 sec in "medium" gear;
20 sec in "easy" gear;
30 sec in "hard" gear
MAIN SET -- BIG TARGET!
This is a significant set that should be done indoors, if possible, for the sake of consistency. You'll be putting in a substantial distance at different intensities, giving you a chance to gauge your progress to this point in the season.
3 x (6.2 miles / 10km / 18:00) @75% w/2:00 recovery @60-70% intensity
#1 & 2@75%, #3 @84%
-- straight into:
3 x (3.1 miles / 5km / 9:00) w/2:00 recovery @60-70% in between
#1 @75%, #2 & 3 @84%
COOL DOWN
Continue spinning, bringing your HR back under 60% before finishing.
Hold your cadence at 90+ rpm throughout.
RUN 0:40
This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.
DAILY TOTAL: 3:00
WEEK-TO-DATE: 9:50

Sunday
RUN 1:45
Steady aerobic effort, making sure to hold proper running form. Keep your HR under 75% the entire time.
BIKE 0:55
Easy spin, just a rejuvenating continuation of your run. Don't let your HR get above 70%, and bring it down gradually to 60% with 5:00 remaining. Finish with 2-3 min @50% or slightly below.
Here's some structure that can help pass the time:
Begin with 30:00 @75%, in a fairly challenging gear -- you should start out with a cadence of 80-84, and as your legs adjust to the transition from the run this will naturally increase to the mid-90's (if it doesn't, switch to an easier gear).
Reduce the gearing for the next 15:00, holding 60-70%, and finish up with 10:00 of easy spinning @50-60%.
DAILY TOTAL: 2:40
WEEK-TO-DATE: 12:30