Week > 19

Monday

• Complete recovery day

Tuesday

Swimming 0:45

• Warm up
• 400 Swim
• 12 x 75 w/10, each one is (25 / 25 easy/25 fast)
• Main set
• 800 ""
• - 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down:
• 3-3, 2-2, 1-1
• - fast laps should be under control |-§-| 85%
• Cool down
• 400 Pull |-§-| 70-75%; work on even stroke count and perfect mechanics.
• Stay relaxed.

Bike : - 1:00

• Warm up
• 15:00 warmup spin, gradually increase HR to 70%
• Main set
• 8 x 3:30 |-§-| 75-85% w/30 sec recovery
• #1-4 |-§-| 75%
• #5-8 allow HR to increase to 85%
• - you should be pretty tired by the end, but not completely wiped out
• Cool down
• Cool down completely, allowing your HR to get back below 50% before stopping

Daily total > 1:45

Wednesday

Run : - 0:50

• This Run should not feel stressful at any point ... the intensity should remain under control
• and the effort should stay minimal, holding your HR right at 75% throughout
• 15:00 gradual warmup, bringing your HR up to 70% by the end
• 6 x (20 sec strides w/1:40 easy jog after each)
• - stay relaxed and light on your feet. Go straight into:
• 15:00 "" Run : - |-§-| 75% intensity
• - hold an even rhythm and pace throughout
• Jog easy to the end, letting HR to come down and legs recover.

Bike : - 1:10

• 20:00 Warm up spin
• - begin in an easy gear for 2:00, then increase by one gear for 3:00, 4:00, 5:00, and 6:00
• - bring the intensity up to 75% by the end
• 2 x 17:30 |-§-| 75% w/2:30 recovery spinning |-§-| 60% after each
• - it's ok to substitute a standard distance (i.e. 5 miles) in place of the time interval
• Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:00

Week > to date > 3:45

Thursday

Swimming 0:45

• Warm up
• 2 sets of the following:
• 200 Swim
• 3 x 50 Kick w/10 sec rest, descend 1-3
• 2 x 100 Pull w/10s rest: #1 easy, #2 hard
• Main set
• 3 x 400 Swimming w/30 sec rest
• - #1 moderate (75-80%)
• - #2 mod-hard (85-90%)
• - #3 hard (90+%)
• Cool down
• 6 x 50 on 1:00 - nice, easy recovery

Run : - 1:00

• Warm up
• 20:00 jog, progressing gradually to 75% intensity
• Intermediate set
• 6 x 20 sec "run-ups" w/40 sec recovery after each
• Main set
• 12 x 400 (1 lap, or 1:30) |-§-| 75-85% w/100 (or 30 sec) easy
• - rather than a typical set of 400s, these should be done at marathon pace, making sure you keep the rest interval consistent in order to help build strength and staying power
• - it's a good idea to switch direction after each set of 4 to help balance your form (and help you keep count!)
• - hold a steady pace throughout and find a sustainable rhythm that you could carry through a race of a half marathon or longer
• Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:45

Week > to date > 5:30

Friday

Swimming 1:00

• Warm up
• 200 Swimming - 200 Kick - 200 Pull - 200 Swim
• - second Swimming should be faster than the first
• Main set
• 4 x 300 Swimming |-§-| 75-80% w/20 sec hold times and effort even, keep stroke stretched out
• 4 x 200 Pull (ok to use hand paddles) |-§-| 75-80%
• Cool down
• 300 continuous swimming, bringing your HR back down slowly

Bike : - 0:50

• 20:00 Warm up spin, gradually bringing your HR up to 70%
• 2 x 3:00 Sets
• - allowing your HR to rise to 75% - staying relaxed
• - each set consists of:
• 1:00 in moderate gear, |-§-| 90-95 rpm
• 1:20 in hard gear, |-§-| 80-85 rpm
• 40 sec in easy gear, |-§-| 105-110 rpm
• straight into :
• 10:00 steady time trial |-§-| 75% intensity (moderate pace)
• Cool down completely, bringing your HR back down to 50% by the end

Daily total > 1:50

Week > to date > 7:20

Saturday

Bike : - 1:45

• Use this to guide you whether you are indoors or outside:
• Indoor alternative:
• 30:00 (longer) Warm up spin, gradually bringing your HR up to 70% by the end
• 12 x 20 sec "bursts" w/40 sec recovery
• Main set :
• 2 x 7:00 |-§-| 84-88% w/3:00 |-§-| 60% recovery
• straight into:
• 20:00 (or 10 miles) |-§-| 75% in a harder gear
• 20:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:30

• Work on getting into a rhythm and 75% effort right away. Pretend you are in
• your key race's bike-Run  transition area ... change your gear quickly and get out the door.
• Take a bottle with you and drink every 7-8 minutes as if you were hitting an aid station.
• Walk for several minutes after, and get in a good, full body stretch as part of your Cool down .

Daily total > 2:15

Week > to date > 9:35

Sunday

Run : - 1:00

• The effort on this Run  should be harder than a typical long steady distance run, keeping your HR at 70-75% ... even let it climb to 80% towards the end.
• It's important to finish strong and remain hydrated throughout the entire day's effort.
• Cool down and stretch completely afterward.

Daily total > 1:00

Week > to date > 10:35

Swimming 2:30 - Bike : - 4:35 - Run : - 3:20 - Total: 10:35