Ultra Distance Group

WEEK #17
Swim 2:30 - Bike 7:05 - Run 4:45 -- Total: 14:20

Monday
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 200 IM; increase effort up to 75%
(Alternate set: 400 Swim - 200 Kick only)
MAIN SET
3 sets of:
(250 @75% - 150 @85% - 100 @90+%) with 20 sec rest after each
-- Stay relaxed and try to keep your stroke count even, regardless of pace.
(Alternate set: 3 sets of 200 - 100 - 50)
COOL DOWN
8 x 50 w/10 sec rest - your choice of strokes & drills
BIKE 0:40
WARM UP
10:00 easy spin, gradually increase effort to 65%
Aerobic Time Trial:
(6.2mi / 10km / 20:00) @75%
COOL DOWN
Bring down your HR gradually, finishing @60% by the end.
DAILY TOTAL: 0:45

Tuesday
BIKE 1:25
WARM UP
10:00 easy spin, gradually increase effort to 65%
INTERMEDIATE SET
5 x (20 sec spin @110+ rpm/40 sec easy spin @85-90 rpm); then spin easy for 2 minutes
MAIN SET

These are shorter efforts to help you remained focused on holding good form.
12 x (1.2mi / 2km / 3:30) @75% w/:30 recovery spin @65%
COOL DOWN
Bring down your HR gradually, finishing @60% by the end.
RUN 0:50
15:00 warm up jog, gradually bringing the intensity up to 65-70%.
Continue running, holding a steady pace @70-75% for the middle 30:00 before cooling down to the end. Concentrate on proud, perfect posture, relaxed arm swings and initiating your stride from your hips. Keep your stride rate at 90-95 spm throughout.
DAILY TOTAL: 2:15
WEEK-TO-DATE: 3:40

Wednesday
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull)
-- 1st set @60%; 2nd set @75%
MAIN SET
2 x 750 (#1 Swim; #2 Pull) w/ 1:00 recovery btwn repeats;
#1 @75%; #2 @80-85%
-- should feel slightly slower than race pace
-- concentrate on minimizing your strokes per length
(ALTERNATE SWIM: 2 x 600)
COOL DOWN
2 sets of (8 x 25 on 30 sec interval);
Set #1 is (25 easy/25 fast); Set #2 is all easy, @60%
BIKE 1:05
WARM UP
20:00 gearing pyramid
-- 6:00 @50% - 5:00 @60% - 5:00 @65% - 4:00 @70%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery spin after each
-- each repeat is
3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)
2 x (3.1mi / 5km / 10:00) @75% w/2:00 recovery spin after each
3 x 3:00 ILT w/30 sec recovery -- identical to above
COOL DOWN
spin at 90rpm, bringing the intensity under 60% by the end
DAILY TOTAL: 1:50
WEEK-TO-DATE: 5:30

Thursday
SWIM 1:00
WARM UP
6 x (100 Swim - 50 Kick) with 10 sec rest;
-- build up to 70% on #6
MAIN SET
3 x 600 Loco Swim w/1:00 recovery
-- each one consists of (1 lap easy / 1 lap fast, 2/2, 3/3, 3/3, 2/2, 1/1)
-- slow lengths @70-75%, fast lengths @90+%
(ALTERNATE SET: 2 x 600)
8 x 50 on 1:00 alternate (50 easy/50 FAST)
-- no holding back on the fast 50s!
COOL DOWN
200 easy swim
RUN 1:10
This workout is meant to be performed at the track; the times have been included in case you need to do this on the road. The main set acts as a "broken" endurance run with short rest intervals between the small pieces. Hold good running form throughout!
WARM UP
10:00 steady warm up jog, between 60-70%
MAIN SET
Be sure to hold you HR in control throughout this set:
20 x (400m / 2:00) @75-80% w/(100m / 30 sec) after each
COOL DOWN
Nice and easy jogging for the remainder of the workout. Get HR below 60% as soon as possible, even if you have to start by walking.
DAILY TOTAL: 2:10
WEEK-TO-DATE: 7:40

Friday
Big rest day
Saturday
BIKE 2:50
WARM UP
20:00 gearing pyramid
-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one
and increasing your intensity gradually to 75%
DRILLS (30:00 total)
4 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);
-- straight into
4 x 3:00 VG Sets w/ 30 sec recovery spin after each.
Each VG Set done as follows, 2 x through:
40 sec in a moderate gear @90-95rpm;
20 sec easy gear @110+rpm;
30 sec hard gear @85 rpm
MAIN SET -- BIG TARGET!
These are descending aerobic intervals. Record your times, average heart rate, and speed (if possible) for each of these & compare them to previous similar sets (such as Sat, 2/24).
(11.2mi / 18km / 32:00) @75% - 3:00 recovery spin @60-65%
(9.3mi / 15km / 27:00) @75% - 3:00 recovery spin @60-65%
(9.3mi / 10km / 18:00) @84% -- NOTE HIGHER INTENSITY! - 2:00 recovery
(6.2mi / 5km / 9:00) @84% -- Finish strong!
COOL DOWN
Continue spinning, gradually reducing the intensity to 60% and below.
RUN 0:50
Right after cycling if possible. Get right into 75% effort and hold until the final 10:00. Use the final 10:00 to gradually allow your HR to drop to 50-60% by the end.
DAILY TOTAL: 3:40
WEEK-TO-DATE: 11:20

Sunday
RUN 1:55
WARM UP
15:00 jog, gradually increase your HR to 70% the last several minutes
INTERMEDIATE SET
6 x 30 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each
-- if at a track, build up the straights and jog the curves
-- make sure legs feel loosened up before you do the main set.
Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare yourself before doing the main set:
Big Target: 2 x (2.5mi / 4000m) hold @75% MAF Test
-- jog for 3:00 between repeats
-- see how even your two repeats are. The better shape you are in, the closer they will be. This will be a good comparison test to do later in the summer.
Continue running at an aerobic pace -- less than 75% intensity -- through your cool down; reduce the intensity gradually to under 50% by the end.
BIKE 1:05
Begin this low intensity spin immediately afterwards, beginning @75% for 30:00, slowly reducing your gearing to hold a 90 rpm as you bring the intensity down to
70% for 20:00, then
65% for 10:00, finishing with
60% and below for the final 5:00.
DAILY TOTAL: 3:00
WEEK-TO-DATE: 14:20