Ultra Distance Group

WEEK #19
Swim 2:30 - Bike 6:05 - Run 3:35 -- Total: 12:10

Monday
SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull -- straight into
4 x 50 Build Up w/10 sec rest after each
MAIN SET
4 x 400 w/30; hold each one even @70-75% -- no harder!
(Alternate set: 4 x 250)
COOL DOWN
6 x 50 Choice w/10
DAILY TOTAL: 0:45

Tuesday
BIKE 1:30
WARM UP
20:00 Gearing Pyramid:
--4:00 getting up to 60%, 5:00 to 65%, 6:00 to 70%, 5:00 @75%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
Today's main set focuses strictly on time, and going at a higher intensity than normal. Spring is in the air -- go for it!
3 x 12:00 @80-84% w/3:00 easy spinning @60% (90 rpm)
COOL DOWN
Bring down the intensity gradually:
-- 5:00 down to 70%, 5:00 to 60%, 5:00 to 50% before stopping
RUN 0:55
Aerobic intensity throughout, holding the middle 30 minutes @70-75%.
Keep your upper body relaxed and hold your stride count at 90 SPM during the bulk of the run.
Cool down completely at the end.
DAILY TOTAL: 2:25
WEEK-TO-DATE: 3:10

Wednesday
SWIM 0:45
WARM UP
2 sets of (100 Swim - 100 Kick - 100 Pull) -- continuous
8 x 25 w/5 sec rest, as follows: 1 slow, 1 moderate, 2 fast -- twice through
MAIN SET
8 x 200 w/20 sec after each -- alternate 2 @85% w/ 1 @70%
-(total of 6 @85%, 2 @70%)
(Alternate set: 6 x 200)
COOL DOWN
200 easy
BIKE 1:15
WARM UP
10:00 warm up spin, gradually getting your HR close to 70%
Aerobic intervals:
2 x (9.3mi / 15km / 27:00) @70-75% w/3:00 recovery @60% after each
-- use a gearing that allows you to maintain a cadence of 90-95 rpm
COOL DOWN
Use the remaining time to bring your HR back down to 50% before stopping.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 5:10

Thursday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
2 sets of (4 x 250 w/30 sec rest after each)
- descend each set from 70% on #1 to 90% on #4
(Alternate set: 2 sets of 4 x 200)
COOL DOWN
4 x100 w/10, holding your HR under 60% throughout
RUN 1:05
This session is designed to be done at the track, but if you don't have access then use the included durations as your guide.
WARM UP
15:00 steady warm up jog, between 60-65%
Intermediate Set:
4 x 20 sec run ups w/1:00 recovery jog after each
MAIN SET
4 x (1 mile / 1600 m / 7:00) w/(600m / 3:00) @60%
#1 & 2 @75% (no higher!), #3 & 4 @80-84%
COOL DOWN
Use the remainder of the time to jog around the track, bringing your HR back down gradually below 60%. Finish with 3-5:00 of walking to completely flush out your legs.
DAILY TOTAL: 2:05
WEEK-TO-DATE: 7:15

Friday
Total recovery day. Relax and put your feet up...
Saturday

This session, as usual, is written for those who are stuck indoors. April can be a very fickle month weather-wise...if you can get outside, we'd recommend it now for building a stronger set of bike handling skills for those early season races.
BIKE 2:25
WARM UP
20:00 easy spin, bringing your HR up to 70% by the end
INTERMEDIATE SET
4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm
Spin a couple of minutes before starting the main set...
MAIN SET
2 x (11.2 mi / 15 km / 33:00) @70-75%% - 2:00 recovery spin after each
3 x (3.1mi / 5km / 9:00) @80-84% w/ 3:00 recovery after each
COOL DOWN completely, bringing your HR back under 60% before stopping.
DAILY TOTAL: 2:25
WEEK-TO-DATE: 9:40

Sunday
RUN 1:35
15:00 jogging, gradually raising your HR to 70%
30:00 @75% - 20:00 @80% - 5:00 @85%
Cool down completely, holding your stride count up near 90 at first, gradually decreasing while your HR returns to 60% and lower.
BIKE 0:55
Spin @65% effort and 90-95 rpm, immediately after the run if possible.
This is more "bulk" aerobic work designed to add some recovery-based endurance work to your week.
DAILY TOTAL: 2:30
WEEK-TO-DATE: 12:10