International
Distance Group
Week 34
Swim 2:30 - Bike 6:20 - Run 3:45 - Total:
12:25
Monday
Complete day off....
Tuesday
SWIM 0:45
WARM UP
400 Swim - 300 Kick - 200
Pull - 100 IM with 15-20s rest interval
MAIN SET
1000 Loco Swim:
1
lap easy, 1 lap hard; 2 laps easy, 2 laps hard;
3
laps easy, 3 hard; 4 easy, 4 hard; and back down (do 4/4 twice)
COOL DOWN
600 Pull @70% -- evenly
paced using a relaxed stroke
BIKE 1:25
20:00 warm up spin,
gradually bringing your HR up to 70% by the end
MAIN SET
2 sets of the following,
continuous (no additional recovery between sets):
8:00
@75% intensity w/2:00 recovery @60%
5:00
@80-85% intensity w/3:00 recovery @60%
3:00
@85-90+% intensity w/4:00 recovery @60%
20:00 gradual cool down
spin, bringing your HR back under 60% by the end
DAILY TOTAL: 2:10
Wednesday
RUN 0:50
10:00 gradual warmup, bringing
your HR up to 70% by the end
2 x 15:00 @75% with 5:00
@ 60-65% recovery jogging in between
- the second repeat should
be just as fast, if not a little faster than the first
- the short break will allow
you to run faster from the 15 to 30-minute mark
as
opposed to a straight 30-minute tempo run
Cool down to 0:50
BIKE 1:15
20:00 continuous riding
- 5:00 each @ 60-70-75-80%
intensity
4 x (4:00 @75%, 3:00 @85%)
w/3:00 @60% recovery after each
15:00 cool down spin
gradually reducing the intensity to 60%
DAILY TOTAL: 2:05
WEEK-TO-DATE: 4:15
Thursday
SWIM 1:00
WARM UP
200 Swim
MAIN SET
1:00 rest after each:
- 1500 Swim @70% intensity,
evenly paced throughout
- 1000 Pull, alternating 100
@75% with 100 @85%
- 500 Swim -- hold high
intensity throughout (90%), and record your time
COOL DOWN
300 easy swim
RUN 1:05
This is designed to be done at
the track, but you can follow the instructions on the road if necessary
WARM UP
15:00 jog, progressing
gradually to 75% intensity
MAIN SET
2400 (6 laps, or 10:00) @75%
intensity w/1 lap (2:00) recovery @60%;
1600 (4 laps, or 7:00) @85%
intensity w/1 lap (2:00) recovery @65%;
2 x 800 (2 laps, or 3:00)
@90+% intensity w/2 laps (4:00) recovery @65% after each
cool down at least 10:00,
until your HR is back near 60%
DAILY TOTAL: 2:05
WEEK-TO-DATE: 6:20
Friday
SWIM 0:45
WARM UP
200 Swim
2 x 100 Kick w/10 sec rest
4 x 50 Pull w/10 sec rest,
each one should be progressively faster
MAIN SET
15 x 100 w/15 sec rest after
each
- hold an even pace
throughout and maintain roughly 80-85% intensity
- his set should help you
develop a strong sense of pacing during longer open water efforts
COOL DOWN
400 Pull @70%; work on
stretching out your stroke and holding an even stroke count
BIKE 1:00
10:00 warm up spin, begin at
an easy pace and slowly increase your intensity to 70%
Intermediate Set
4 x 15 sec fast spinning
@110+ rpm cadence w/45 sec recovery after each
Main Set
2 x 15:00 @75% w/ 3:00
recovery @60%
Cool down completely,
allowing your HR to get back well below 60% before stopping
DAILY TOTAL: 1:45
WEEK-TO-DATE: 8:05
Saturday
BIKE 2:00
Indoor alternative:
20:00 warm up spin
Intermediate Set
20:00 continuous riding
- 5:00 each @ 60-70-75-80%
intensity
5 x (7:00 @75%, 3:00 @85%)
w/2:00 @60% recovery after each
10:00 cool down
RUN 0:30
This run can be done either right after biking
or later in the day. Build into it the first few minutes, then hold the
majority of the run @70% intensity. Allow enough time to completely cool
down by the end.
DAILY TOTAL: 2:30
WEEK-TO-DATE: 10:35
Sunday
RUN 1:20
Hold a steady pace throughout, keeping your
intensity at or under 75%. You should feel strong & in control, and
even rejuvenated by the end.
BIKE 0:30
Easy recovery spin to aid in your recovery,
either outside or indoors on your trainer.
DAILY TOTAL: 1:50
WEEK-TO-DATE: 12:25