Intl Distance - Week 16

International Distance Group
Week 16

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

Mon

SWIM 0:45

    WARM UP
    200 easy swim
    8 * (25 Kick w/o board - 25 Drill - 25 Swim) w/10 sec rest after each
    - When kicking without a kick board you should keep your arms extended
        in front of you, hands together, and elbows locked. To breathe, rotate
        your chin forward and breathe to the front.

    MAIN SET
    7 x 200 descending w/45 rest after each;
    - begin at a very easy intensity (HR @60% intensity) and increase the effort
        gradually throughout the set to 90% on the last 200 repeat
    (Alternate set: 5 x 200)

COOL DOWN
200 easy swim, continuous

BIKE 0:40
15:00 warm up spin, beginning at a very easy pace and slowly increasing your
intensity to 65%

15:00 steady aerobic time trial pace
- keep your HR @70% throughout cool down completely

Cool down completely until your HR is below 50%

DAILY TOTAL: 1:25

Tue

BIKE: 1:10
    20:00 warm up spin
    - start in an easy gear & follow a gearing pyramid by increasing by
        one gear after 2:00, 5:00, 9:00, & 14:00

    Intermediate Set
    3 sets of
        3 x (20 sec fast spinning / 20 sec recovery), continuous (2:00 total per set)
        1:00 recovery between the sets

3 x 3:00 Isolated Leg Training w/30 sec rest after each set:
20 sec right leg only, 10 sec transition

Main Set
3 x 10:00 @85% intensity w/2:30 recovery @60-65% after each effort

Cool down completely, allowing your HR to return under 60% gradually
- don’t stop pedaling until your HR returns to near 50%

RUN 0:40
    10:00 warmup, bringing your HR up to 70% gradually
    10:00 tempo run @70-75%
    - take a couple minutes of light jogging before doing:

8 x 20 sec strides w/1:40 easy jog after each
- try to fit in 30-32 complete strides in 20 sec.

Finish with a steady cool down, gradually lowering the intensity level back to 60%

DAILY TOTAL: 1:50

WEEK-TO-DATE: 3:15

Wed

SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim (2nd swim at a faster pace than the first)

    MAIN SET
    10 x 150 w/15 sec rest after each
    - hold a steady pace throughout and record your average pace
        (in terms of seconds per 100 yards)
    (Alternate set: 8 x 150)

COOL DOWN
200 easy & continuous, bringing your HR back down gradually

RUN 0:30
This is the extra (fifth) run session during this run focus week, so treat this
like a short endurance run. Keep the intensity under 75% thorughout.

DAILY TOTAL: 1:15

WEEK-TO-DATE: 4:30

Thr

SWIM 1:00
WARM UP
300 Swim - 200 Choice - 100 Kick

    MAIN SET
    2 sets of the following (800 per set):
        4 x 50 Kick (25 easy, 25 hard) w/ 15 sec rest
        4 x 50 Choice (other than freestyle) w/ 15 sec rest
        300 freestyle, hard (HR @85+%) - record your time for these
        100 easy

COOL DOWN
300 continuous swimming, allowing your HR to return to 60% by the end

RUN 1:00
15:00 gradual warm up, slowly elevating your HR from 50% up to 70% by the end

    3 x 10:00 @ 70-75% w/2:00 easy jog @ 60% in between
    - splitting this tempo effort into three parts will enable you to focus on increasing
        your leg turnover while trying to keep the intensity under control

    Alternative higher intensity set for the track:
    3 sets of:
        4 x 400m @85% w/100m recovery jog (keep jogging during the recovery!)
        - take an additional 800m recovery after each set

Cool down completely, allowing enough time for your HR to
return under 60% by the end

DAILY TOTAL: 2:00

WEEK-TO-DATE: 6:30

Fri

Complete recovery day. Relax and regroup before the weekend.

Sat
    By now the weather will begin to be warm enough in most parts of the country to enable
    you to ride outside. When you ride outdoors you obviously lose the ability to control your
    workout to any great extent. In these cases, just take a glance at the planned workout as
    a guide to keep you focused on your ride, and to give you a framework and total duration
    suggested.

BIKE 1:25
    WARM UP
    15:00 warm up spin
    - gradually bring your HR up to 70% by the end

    Intermediate Set
    4 x 5:00 as follows (no additional rest between sets):
        20 sec hard, up to 85% (no higher) / 40 sec recovery spinning
        40 sec hard, up to 85% (no higher) / 50 sec recovery
        60 sec hard, only 80% / 90 sec recovery

15:00 aerobic riding, holding your HR at around 65%

    MAIN SET
    Higher Intensity:
        2 x 10:00 @85%+ w/8:00 recovery spinning @60% in between
    -or-
    Endurance Set:
        7 x 3:30 @75% w/30 sec @60% after each

Cool down completely, gradually bringing the effort and HR down below 50%

RUN 0:30
    Steady aerobic effort, as soon after the bike ride as is practical. These
    extended "brick" efforts should be feeling more routine -- however, be careful
    to keep the intensity under 75% at all times, and closer to 70% if you can.

DAILY TOTAL: 1:55

WEEK-TO-DATE: 8:25

Sun

RUN 1:20
    The general tendency on these longer runs is to "get into them" toward the
    middle, pushing the pace and feeling pretty exhausted by the end. This is
    definitely not how it should be done here!

    Instead, your goad for the run -- the entire run -- should be to pass the time
    with as little effort as possible. You are at the end of a long week and are
    functioning with a relatively high degree of lipid metabolism (fat burning) at
    this point. There’s no reason to push the pace and break down your body
    further; change your mindset to complete aerobic functioning --
    HR intensity at or under 70% the entire time -- and enjoy yourself out there...

BIKE 0:45
    A nice and easy extension of your run. Your legs will feel pretty tired and
    stiff at the beginning, but will gradually feel lighter and more willing to pedal
    toward the end. Pedaling steadily at a 65-70% intensity will definitely leave
    you feeling more rejuvenated and ready to approach the coming week.

DAILY TOTAL: 2:05

WEEK-TO-DATE: 10:30