International
Distance Group
Week 18
Balance Week
Swim 2:30 - Bike 5:15 - Run 3:30 - Total:
11:15
Mon | Tue | Wed | Thr | Fri | Sat | Sun
SWIM 0:45
WARM UP
300 Swim
200 Kick w/o kick board (ok to use fins)
300 Swim
- swim progressively faster
than first 300, building up to 85% intensity by the end
MAIN SET
12 x 100 w/30 sec rest after
each (Alternate set: 8 x 100)
- each 100 should be
comprised of:
25 Kick - 25 Choice (follow IM
order) - 50 freestyle, hard
- the final 50 freestyle
should be as fast as possible on every repeat
COOL DOWN
3 x 100 easy swim w/10 sec
rest after each - cool down gradually & completely
BIKE 0:45
This is an active recovery
ride and is less important that today’s swim.
You can go for an easy spin
outside if you prefer, or an easy spin on the trainer.
Either way, keep it in the
small chain ring and stay focused on active recovery
-- keep the intensity level
at or under 75% throughout the ride.
DAILY TOTAL: 1:30
BIKE 1:20
The main
set focuses on developing a sense of pace for the shorter, harder rides.
The
intensity level is high, so make sure to stay focused and cool down completely
at the end.
15:00 warm up, as
follows:
- 5:00 in easy gear, 5:00 in
moderate gear, 5:00 in moderately hard gear
Intermediate Set:
5 x 15 sec build to a sprint
(115-120 rpm) w/45 sec easy spin after each
Main Set
The goal is to establish a
strong pace that you can maintain over the entire
interval -- don't start out
too hard, or you'll never make it! Also, if you’d rather
you can substitute a
distance that you can cover over the 20:00 time frame
(anywhere from 10K to 8
miles, for most of you). This will make it easier to
make meaningful comparisons
when we do similar sets in the future.
2 x 20:00 @85-88% intensity w/10:00 active recovery @60% after each
Cool down completely,
gradually reducing your HR gradually to under 60%.
After the previous set this
could take quite a while to accomplish!
RUN 0:45
Tuesday’s steady tempo run, with a few bursts thrown in to help teach
your body proper form
and faster
leg turnover. During these "bursts" you should feel very
relaxed and smooth while
developing
a sense of what it feels like to run efficiently and fast.
Warm up gradually, taking 15-20:00 to get up to 75%
8 x 20 sec using increased foot speed, w/1:40 recovery after each "burst"
Maintain good running form through the remainder of the
time, gradually
letting your HR return below
60%.
DAILY TOTAL: 2:05
WEEK-TO-DATE: 3:35
SWIM 0:45
WARM UP
200 Swim
4 x 50 Swim w/10 sec rest: descend 1-4 (#4 is pretty fast, ~85%)
MAIN SET
2000 continuous swim
- this will be an occasional
benchmark so you can see how your swimming is
improving as the season
progresses. Fight the urge to start out too hard --
a good way to approach this
is to try to descend each 500 (each one faster
than the one before), but
don't start out too slow. Get psyched and good luck!
(ALTERNATE SET: 1600 Swim)
COOL DOWN
4 x 50 easy swim w/10 sec
after each
- let your body cool down
completely
BIKE 1:00
15:00 warm up spin
- stay in your small chain
ring throughout, progressing from 85 rpm at the
beginning to 105-110 by the end of the warm up period.
3 x 4:30 Variable Gearing set w/30 sec after each - do the
following twice per set:
30
sec in medium gear @105 rpm,
45
sec in easy gear @115 rpm,
60
sec in harder gear @95 rpm
3 x 4:30 Isolated Leg Training set w/30 sec after each -
perform as follows:
20
sec right leg - 10 sec transition - 20 sec left leg - 10 sec transition
30
sec right leg - 15 sec transition - 30 sec left leg - 15 sec transition
40
sec right leg - 20 sec transition - 40 sec left leg - 20 sec transition
Continue spinning in your
small chain ring, cooling down gradually by
reducing your cadence from
100+ rpm down to the mid-80’s
DAILY TOTAL: 1:45
WEEK-TO-DATE: 5:20
SWIM 1:00
WARM UP
- Done continuously, with 10
sec rest after each repeat:
4 x 100 Swim w/15 sec rest
after each, @60-70% intensity
4 x 50 Swim w/10 sec rest
after each, @75-80% intensity
4 x 25 Swim w/5 sec after
each, @85-90% intensity
MAIN SET
Concentrate on getting into
a rhythm with each of the following swims,
and keep your stroke count consistent even as the pace
increases.
(Pulling
with paddles is fine)
1000 Swim @75% intensity
2 sets of (3 x 200 Swim w/15
sec after each) - 1:00 extra rest between sets
- descend from 70% on #1 to 90+% on #3 for
both sets
(Alternate Set: 800 Swim - 4 x 200)
COOL DOWN
4 x 50 w/10, continuous cool
down to complete recovery
RUN 1:00
This can be performed either
at the track or on the road:
15:00 warm up jog, gradually getting your HR from 50% to 70% by the end
4 x 8:00 tempo efforts @80-85% w/3:00 recovery @60% after
each
Track alternative:
4 x (1 mile / 1600m) @80-85%
w/600m recovery jog after each
- record your times for
these to use for future comparison
Cool down completely
until your HR returns to 60%
DAILY TOTAL: 2:00
WEEK-TO-DATE: 7:20
Complete recovery day.
Coming off yesterday’s much-needed break, we hope you’re ready for a great weekend! Today’s long ride will have some higher intensity spots in it, while tomorrow’s long run will as well. Stay within the workout guidelines if you head outside (which we recommend you do, if the weather is cooperating); otherwise follow the indoor alternative below.
BIKE 1:30
20:00 warm up spin:
- 5:00 in easy gear, 7:00 in
moderate gear, 8:00 in moderately hard gear
Progressive Intervals:
27:00 (or 15km / 9.3 miles)
@75%, 1:00 recovery @60%
18:00 (or 10km / 6.2 miles)
@80%, 2:00 recovery @60%
9:00 (or 5km / 3.1 miles)
@85%, 3:00 recovery @60%
10:00 gradual cool down spin, bringing your HR back under 60% by the end
RUN 0:30
This is a shorter
"brick run" that should be thrown directly after today’s ride.
The intensity should begin pretty
high -- you’ll still be "up" after your ride ---
and then follow a gradual
decline toward the end. You should optimally
spend about
10:00 @80%,
10:00 @70-75%,
and the remainder coasting
in toward 50-60%.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 9:20
RUN 1:15
Get into the run slowly,
gradually bringing your HR intensity up
to 70% by the 15:00 mark.
Then begin the following:
3 x 10:00 tempo runs @75-80%, with 5:00 active recovery
jogs @60%
The remainder should be
performed at a very slow, steady
pace @60-65% intensity
BIKE 0:40
Immediately after your run,
either spin outside or on your trainer.
You will be feeling pretty
taxed after the run, so just use this as an
active recovery spin to
bring your HR back under control.
DAILY TOTAL: 1:55
WEEK-TO-DATE: 11:15