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Week > 18

Monday

  • Complete day off relax

Tuesday

Swimming 0:45

  • Warm up
  • 2 x 200 Free
  • 4 x 100
  • 4 x 100 , all w/10 sec rest after each repeat
  • Main set
  • 800 Swim
  • – 1 lap easy/1 lap hard, 2 easy/2 hard, 3/3, 4/4 & back down to 1
  • Cool down
  • 300 Swim, concentrate on holding good form

Bike : – 1:05

  • The Tuesday hard cycling interval sets have been progressively getting harder, and this is the highest intensity set so far.
  • You can maximize the benefits … and minimize the recovery time required afterwards …  by warming up properly in the beginning and recovering completely at the end.
  • Warm up
  • 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70%
  • 4 x 15 sec fast spinning |-§-| 110+ rpm cadence w/45 sec recovery after each
  • Main set
  • 2 sets of
  • (3 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% after each) w/ an extra 10:00 between sets
  • Choose a hard gear (large chain ring and small cog) such that your cadence is  close to 85 rpm.
  • You can also establish a distance to substitute for 4:00 of riding … 1.4 miles, more or less … and record your times for future comparison.
  • Also, during the last several minutes of the 10:00 break you should gradually increase your effort so you are near 75% when you begin the second set.
  • Cool down
  • Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:50


Wednesday

Run : – 0:50

  • 20:00 gradual warmup, bringing your HR up to 70% by the end
  • 20:00 «  » run
  • – holding an even rhythm and pace throughout
  • – |-§-| 75% intensity
  • 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.
  • Drills: 4 x (20 sec relaxed bursts w/1:40 easy jog after each)
  • – Work on turnover leg speed, 90-95 strides per minute
  • – Stay relaxed and light on your feet
  • Cool down to 1:00 total

Bike : – 1:05

  • 15:00 Warm up spin, gradually bringing your HR up to 70%
  • Progressive efforts w/2:00 recovery |-§-| 60% after each:
  • 10:00 |-§-| 70%,
  • 8:00 |-§-| 75%,
  • 6:00 |-§-| 80%
  • 4 x 30 sec efforts |-§-| 90% in a hard gear (large chain ring, small rear cog)
  • w/2:00 recovery spin in easy gear |-§-| 60% after each
  • Cool down completely, bringing your HR back down to 50% by the end

Daily total > 1:55

Week > to date > 3:45


Thursday

Swimming 0:45

  • Warm up
  • 4 x (100 Swimming – 50 Kick – 50 Pull)
  • – the sets as you get warmed up
  • 6 x (50 / 25 moderate) w/15 sec rest
  • Main set
  • 16 x 50
  • – alternate as follows:
  • 2 at race pace w/10 sec rest after each,
  • 2 at moderate pace w/20 sec rest after each
  • Cool down
  • 200 Swim

Run : – 1:00

  • Warm up
  • 20:00 jog, progressing gradually to 75% intensity
  • Intermediate set
  • 4 x 20 sec «  » w/40 sec recovery after each
  • Main set
  • 3 x 600m (1½ laps, or 2:30) |-§-| 90% w/400m (1 lap, or 2:00) recovery jog after each
  • 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 – 200 – 200 Swim
  • Main set
  • 8 x (50 fast / 100 moderate) w/20 sec recovery
  • 1000 straight Swimming – record your time for future reference
  • Cool down
  • 8 x (25 Swimming / 25 Kick) w/10 sec rest after each 50

Daily total > 1:00

Week > to date > 6:30


Saturday

Bike : – 1:45

  • This should allow you to cover anywhere from 20-35 miles, depending upon your abilities and the terrain.
  • You should control the intensity such that you feel pretty spent afterward … but not dead tired.
  • The Run : – should follow immediately after the bike.

Run : – 0:30

  • Steady effort, right |-§-| 75% … make sure to get started soon after your ride.

Daily total > 2:15

Week > to date > 09:50


Sunday

Run : – 1:05

  • The key to performing this properly is to back off the intensity, holding your HR close to 60% throughout.
  • This can be particularly difficult when you encounter hills, but don’t worry too much about that.
  • The primary focus here is on developing aerobic capacity while avoiding excessive stress on your legs.

Daily total > 1:05

Week > to date > 9:55

Swimming 2:30 – Bike : – 4:00 – Run : – 3:25 – Total: 9:55

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