International Distance Group
Week 31
Swim 2:30 - Bike 6:35 - Run 4:20 - Total: 13:25

Monday

Complete day off....

Tuesday

SWIM 0:45
    WARM UP
    200 Swim
    2 x 100 Kick w/10 sec rest
    4 x 50 Pull w/10 sec rest - descend 1-4 (#1 easy, #2 moderate, #3 harder, #4 hard)

    MAIN SET
    10 x 150 w/15 sec rest
    - each 150 should be performed as:
        50 @75%
        50 @85%
        50 @90+%

    COOL DOWN
    400 Pull @ 70%
    - work on stretching out your stroke and holding an even stroke count

BIKE 1:10
    15:00 warm up spin, getting into it gradually

    12 x (15 sec fast spinning / 15 sec recovery) - continuous

    MAIN SET
    3 x (3 x 2:00 @85-90% w/30 sec) w/5:00 recovery between sets
    - treat the 3 x 2:00 as full 6-minute efforts at a very high intensity
    - this should be done at the same intensity as an all-out 40K time trial

    Cool down completely until HR is back well under 60%
 

DAILY TOTAL: 1:55

Wednesday

RUN 1:00
    15:00 gradual warmup, bringing your HR up to 70% by the end

    4 x 5:00 @ 75% with 1:00 jog @ 65% between each repeat
    - this run should not feel stressful at any point.  Your upper body should be very relaxed
        and your stride-rate at 90-95 per minute.  Jog easy for several minutes after the last
        repeat before doing the set of strides

    6 x (20 sec strides w/1:40 easy jog after each)
    - work on turnover leg speed at the end of this workout, holding 90-95 strides per minute
    - stay relaxed and light on your feet

    Cool down, allowing your HR to come down gradually and completely

BIKE 1:30
    15:00 warm up spin, gradually getting your HR up to 75%

    6 x (20 sec fast @110+ cadence w/1:40 easy spin after each)

    2 x 20:00 @75% w/10:00 @60% after each

    Cool down completely, spinning @50-60% to flush out your legs nicely by the end
 

DAILY TOTAL: 2:30

WEEK-TO-DATE: 4:25

Thursday

SWIM 1:00
    WARM UP
    200 Swim easy and loose
    8 x 75 (25 Kick fast - 50 Swim) w/20 sec between repeats
    100 easy swim, then straight into the main set

    MAIN SET
    12 x 200 w/30 sec after each
    - alternate between 2 @80% & 2 @90%

    COOL DOWN
    300 continuous swimming, bringing your HR back down slowly

RUN 1:15
This is designed to be done at the track, but you can follow the instructions on the road if necessary:

    WARM UP
    10:00 jog, progressing gradually to 75% intensity

    INTERMEDIATE SET
    4 x 20 sec "run-ups" w/40 sec recovery after each; jog easy for a couple minutes

    MAIN SET
    3 x 1.25 mi (or 9:00) @ 80-85% with 400 (or 2:00) easy jog after each repeat

    Cool down at least 15:00, until your HR is back near 50%
 

DAILY TOTAL: 2:15

WEEK-TO-DATE: 6:40

Friday

SWIM 0:45
    WARM UP
    2 x (100 Swim - 100 Kick - 100 Pull), continuous

    MAIN SET
    6 x 250 @ 75-80% w/20 sec btwn repeats
    - work on consistent pacing throughout the set
    - this type of set will help you maintain a steadier, stronger effort throughout the longer open water swims

    COOL DOWN
    6 x 50 on 1:00 total recovery
 

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:25

Saturday

BIKE 2:20
This ride will begin with long, steady endurance based riding and will build in intensity toward the end.  If you’re riding outside, make sure you put in a sufficient warmup of at least 20-30:00 before you begin attacking any hills, etc.

    20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00

    5 sets of the following (20:00 per set), rotating through continuously:
        5:00 @75% in the aero position
        2:30 @80-85% in upright climbing position
        2:30 @84-88% in the aero position
        10:00 recovery spin @60%

    Cool down the remainder of the time, gradually allowing your HR to return under 50%
 
RUN 0:35
    The goal here is to hold a consistent pace @75-80% throughout.  Leave shortly after
    you finish your bike ride to practice the bike/run transition.  Take a large water bottle
    of fluid replacement with you and some other nutrition before you head out the door --
    staying hydrated will help with your recovery.
 

DAILY TOTAL: 2:55

WEEK-TO-DATE: 10:20

Sunday

RUN 1:30
    Stay relaxed and drink often -- properly hydrating and cooling down afterwards
    will reduce your recovery time and leave you better prepared for the rest of
    your day.

BIKE 1:35
    Keep the intensity under control and use this to flush out your legs at the end
    of a hard week.

    15:00 warm up spin, gradually getting your HR up to 75%

    6 x (20 jumps @110+ cadence w/1:40 easy spin after each)

    3 x 15:00 @75% w/5:00 @60% after each

    Cool down completely, spinning @50-60% to flush out your legs nicely by the end
 

DAILY TOTAL: 3:05

WEEK-TO-DATE: 13:25