International Distance Group
Week 37

Swim 2:30 - Bike 5:00 - Run 3:15 - Total: 10:45

Monday

Complete day off....

Tuesday

SWIM 0:45
    WARM UP
    600 Swim

    MAIN SET
    4 x 400 w/30 sec rest after each
        #1: moderate effort (70% intensity);
        #2 & 3: slightly faster (80%);
        #3: at race pace (85%)

    COOL DOWN
    200 easy swim

BIKE 1:10
    20:00 warmup spin
    - 5:00 in an easy gear @60%
    - 6:30 in a medium gear @70%
    - 8:30 in moderately hard gear @75%

    Main Set
    3 x 10:00 w/5:00 @60% intensity after each
    - #1 @80%
    - #2 & 3 @84-88%

    Cool down completely, allowing your HR to return under 60% gradually
 

DAILY TOTAL: 1:55

Wednesday

RUN 0:45
    Steady tempo run:
    - Get into it gradually, allowing 20 min to get your HR up to 75%;
    - Spend the next 20 min @80-84%, steady effort
    - Cool down completely

BIKE 1:30
    Warm Up
    20:00 progressive warm up spinning

    Main Set
    4 x 12:30 @75% w/2:30 @60% after each

    Cool down completely, allowing your HR to get back well below 60% before stopping
 

DAILY TOTAL: 2:15

WEEK-TO-DATE: 4:10

Thursday

SWIM 1:00
    WARM UP
    400 Swim
    8 x 75 w/15 sec rest
    - each 75 should be (25 easy, 25 medium, 25 fast)

    MAIN SET
    2 sets of:
        3 x 300 w/30 sec rest after each
        - each set should be done as follows:
        - #1 @75%; #2 @80%; #3 @85%

    COOL DOWN
    4 x 75 w/15 sec recovery
    - each one should be 25 kick (no board), 50 swim

RUN 1:00
    20:00 easy warmup jog
    - increase the intensity to 70% by the end

    4 x 6:00 w/2:00 @60% recovery, as follows:
    - #1 @75%
    - #2-4 @84-88% (10km pace)

    Cool down completely -- continue running until your HR is below 50%
 

DAILY TOTAL: 2:00

WEEK-TO-DATE: 6:10

Friday

SWIM 0:45
    WARM UP
    600 easy swim, getting into it slowly

    MAIN SET
    2 sets of:
        8 x 100 w/10 sec recovery after each
        - hold an even, faster pace throughout
        - take an extra 1:00 rest between sets

    COOL DOWN
    300 easy swim, continuous recovery
 

DAILY TOTAL: 0:45

WEEK-TO-DATE: 6:55

Saturday

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

    12 x (20 sec fast spinning @80-84% w/40 sec recovery)

    2 sets of the following:
    - 12:00 @75%
    - 3:00 recovery @60%
    - 8:00 @80-84%
    - 7:00 recovery @60%
    - 3:00 @84-88%
    - 12:00 recovery @60%
 
    Cool down the remainder of the time, gradually allowing your HR to return under 60%

RUN 0:30
    Work the transition, getting out for this run soon after the bike.  Hold your HR up around 80% for the first 20:00, then cool down to the end.  Walk through the cool down, allowing your HR to get well below 50%.
 

DAILY TOTAL: 2:50

WEEK-TO-DATE: 9:45

Sunday

RUN 1:00
Steady endurance run -- get into it gradually & keep your HR below 75% throughout.
 

DAILY TOTAL: 1:00

WEEK-TO-DATE: 10:45