Intl Distance - Week 13

International Distance Group
Week 13

Bike Focus Week
Swim 2:30 - Bike 4:50 - Run 2:40 - Total: 10:00

Mon

SWIM 0:45
    WARM UP
    600 Swim
    8 x 50 IM order (50 Fly, 50 Back, 50 Breast, 50 Free, twice through) w/10 sec rest

    MAIN SET
    2 sets of (4 x 200 w/20 sec rest after each) w/extra 1:00 between sets
    Each set should be done in the following way:
        #1: easy, smooth pace, HR @60%
        #2: moderate pace, about 3-6 seconds faster than #1
        #3: faster than #2, @75-80% intensity
        #4: fastest repeat, letting your HR get to 85% or higher
     (ALTERNATE MAIN SET: 2 sets of (4 x 150))

    COOL DOWN
    3 x 100 recovery w/10 sec rest
    - #2 should be Choice (anything other than freestyle)

BIKE 0:30
    Monday’s ride is generally performed at a lower intensity and includes some drills to
    improve your efficiency. During the ILT set, work on pedaling smoothly throughout
    the pedal cycle -- control your efforts on the down stroke and keep the movement
    fluid throughout the top of each pedal cycle. A good mental image to maintain is that
    of a dog scraping its paw across the ground while its digging.

15:00 easy spinning, gradually letting your HR get up to 60%

    2 x 4:00 ILT sets w/1:00 continuous recovery spinning after each
    Go through the following four times per set:
        20 sec with one leg
        10 sec transition -- allow your HR to get back under 70%
        20 sec other leg
        10 sec transition

Cool down completely

DAILY TOTAL: 1:15

Tue

BIKE 1:00
20:00 gradual warm up spin, gradually increasing to 65%

    3 x 7:00 @75% w/3:00 recovery spin @60% after each
    Alternate Set - higher intensity
    3 x 7:00 @84-88% w/3:00 easy spin @60% after each

Cool down completely, allowing your HR to gradually return under 50%

RUN 0:45
Steady endurance run, either outdoors or on a treadmill. Make sure
to keep your HR at or under 70% throughout.

DAILY TOTAL: 1:45

WEEK-TO-DATE: 3:00

Wed

SWIM 0:45
WARM UP
400 Swim - 200 Kick

    MAIN SET
    10 x 150 w/15 sec rest after each
    - keep a steady pace, hold your HR near 80-85%, and record your average time
    (Alternate Set: 8 x 125)

COOL DOWN
300 easy swim

BIKE 0:45
15:00 gearing pyramid, getting into it slowly

    1 x (6.2mi / 18:00) @84%
    - this is equal to 1/4 of a typical Olympic distance bike leg
    - the object is to find a sustainable, difficult pace to ride for the entire distance

Cool down gradually to the end

DAILY TOTAL: 1:30

WEEK-TO-DATE: 4:30

Thr

SWIM 1:00
    During today’s main set you will focus on your freestyle stroke efficiency. The best
    indicator of your efficiency is the number of strokes that you take per length; the fastest
    swimmers in the world take the fewest number of strokes (which is to say they can more
    forward movement from each arm pull, which makes sense.). During the main set, count
    your strokes per length throughout each repeat, and concentrate on increasing your speed
    without taking more strokes per length. This measurement is an excellent indicator of your
    progress, and you would benefit by recording this number for future comparison.

    WARM UP
    500 continuous, every 4th length Choice (any stroke other than freestyle)

    MAIN SET
    3 x 800 w/1:00 rest in between
    - swim each 800 as follows: 400 @65%, 200 @75%, final 200 @85%
    (Alternative set: 3 x 600)

COOL DOWN
6 x 50 w/10 @65% intensity

RUN 0:50
15:00 warm up period, starting out very easy and gradually
increasing your HR to 65%

3 x 6:00 @75% tempo, w/2:00 @60% recovery after each

    Alternative higher intensity set at the track:
        10 x 400m @84-88% w/100m recovery jog in between
        - should be faster than your 10K PR pace

Cool down completely, bringing your HR back down under 60% by the end

DAILY TOTAL: 1:50

WEEK-TO-DATE: 6:20

Fri

BIKE 0:40
Steady spinning @50-60% for 20:00

5 x 20 sec fast w/40 sec recovery
- your HR shouldn't get too high, but your legs should "wake up" a bit

Easy spin to the end

DAILY TOTAL: 0:40

WEEK-TO-DATE: 7:00

Sat

BIKE 1:20
    The focus of this workout is to build leg strength. You'll notice that in the main
    set we'll allow your cadence to drop as the gearing increases -- keep pressing
    during the tough stuff!

    15:00 warm up with progressive gearing:
        4:00 in easiest gear
        5:00 in the next gear, and finish with
        6:00 in the last (39x13) - gradually increasing your HR to 75% by the end

    3 x 12:00 w/3:00 recovery @60% in the aero position
    Each repeat is as follows:
        3:00 @75% & 95 rpm
        3:00 @80% & 85 rpm - increase your gearing to make it harder to pedal
        3:00 @85% & 75 rpm - increase your gearing one more time
        3:00 @85% & 95 rpm - back to the original gearing, keeping the intensity high

Cool down completely

DAILY TOTAL: 1:20

WEEK-TO-DATE: 8:20

Sun

RUN 1:05
Begin with a 15-minute warm up period, gradually allowing your
HR to get to 65% by 10:00 and finally 70% by 15:00.

    Then introduce a 35:00 solid block of 75% intensity running, holding
    your pace steady and keeping the effort in this range. Remember to
    schedule your water pit-stops (or carry a water bottle in a carrier if you prefer).

Cool down completely after this tempo run, allowing your body to
gradually decrease the intensity to 60% by the end.

BIKE 0:35
    Use this ride as a reflective period, flushing out your legs from the weekend’s
    efforts while thinking about where your areas of improvement are. If training
    consistency has been a problem, let me know if you need to make adjustments
    to your program. If you’ve been able to keep up with the schedule, then you’ve
    got to be feeling great about your development to this point.

DAILY TOTAL: 1:40

WEEK-TO-DATE: 10:00