23-02-2009 / 1-03-2009 (WEEK #7)

WEEK #7 (23-02-2009 / 1-03-2009)

Swim 2:30 - Bike 6:05 - Run 3:35 -- Total: 12:10

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Monday

SWIM 0:45

WARM UP

200 Swim - 200 Kick - 200 Pull -- straight into

4 x 50 Build Up w/10 sec rest after each

MAIN SET

4 x 400 w/30; hold each one even @70-75% -- no harder!

(Alternate set: 4 x 250)

COOL DOWN

6 x 50 Choice w/10

DAILY TOTAL: 0:45

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Tuesday

BIKE 1:30

WARM UP

20:00 Gearing Pyramid:

--4:00 getting up to 60%, 5:00 to 65%, 6:00 to 70%, 5:00 @75%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

Today's main set focuses strictly on time, and going at a higher intensity than normal. Spring is in the air -- go for it!

3 x 12:00 @80-84% w/3:00 easy spinning @60% (90 rpm)

COOL DOWN

Bring down the intensity gradually:

-- 5:00 down to 70%, 5:00 to 60%, 5:00 to 50% before stopping

RUN 0:55

Aerobic intensity throughout, holding the middle 30 minutes @70-75%.

Keep your upper body relaxed and hold your stride count at 90 SPM during the bulk of the run.

Cool down completely at the end.

DAILY TOTAL: 2:25
WEEK-TO-DATE: 3:10

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Wednesday

SWIM 0:45

WARM UP

2 sets of (100 Swim - 100 Kick - 100 Pull) -- continuous

8 x 25 w/5 sec rest, as follows: 1 slow, 1 moderate, 2 fast -- twice through

MAIN SET

8 x 200 w/20 sec after each -- alternate 2 @85% w/ 1 @70%

-(total of 6 @85%, 2 @70%)

(Alternate set: 6 x 200)

COOL DOWN

200 easy

BIKE 1:15

WARM UP

10:00 warm up spin, gradually getting your HR close to 70%

Aerobic intervals:

2 x (9.3mi / 15km / 27:00) @70-75% w/3:00 recovery @60% after each

-- use a gearing that allows you to maintain a cadence of 90-95 rpm

COOL DOWN

Use the remaining time to bring your HR back down to 50% before stopping.

DAILY TOTAL: 2:00
WEEK-TO-DATE: 5:10

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Thursday

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 200 IM

MAIN SET

2 sets of (4 x 250 w/30 sec rest after each)

- descend each set from 70% on #1 to 90% on #4

(Alternate set: 2 sets of 4 x 200)

COOL DOWN

4 x100 w/10, holding your HR under 60% throughout

RUN 1:05

This session is designed to be done at the track, but if you don't have access then use the included durations as your guide.

WARM UP

15:00 steady warm up jog, between 60-65%

Intermediate Set:

4 x 20 sec run ups w/1:00 recovery jog after each

MAIN SET

4 x (1 mile / 1600 m / 7:00) w/(600m / 3:00) @60%

#1 & 2 @75% (no higher!), #3 & 4 @80-84%

COOL DOWN

Use the remainder of the time to jog around the track, bringing your HR back down gradually below 60%. Finish with 3-5:00 of walking to completely flush out your legs.

DAILY TOTAL: 2:05
WEEK-TO-DATE: 7:15

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Friday
Total recovery day. Relax and put your feet up...

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Saturday
This session, as usual, is written for those who are stuck indoors. April can be a very fickle month weather-wise...if you can get outside, we'd recommend it now for building a stronger set of bike handling skills for those early season races.

BIKE 2:25

WARM UP

20:00 easy spin, bringing your HR up to 70% by the end

INTERMEDIATE SET

4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm

Spin a couple of minutes before starting the main set...

MAIN SET

2 x (11.2 mi / 15 km / 33:00) @70-75%% - 2:00 recovery spin after each

3 x (3.1mi / 5km / 9:00) @80-84% w/ 3:00 recovery after each

COOL DOWN completely, bringing your HR back under 60% before stopping.

DAILY TOTAL: 2:25
WEEK-TO-DATE: 9:40

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Sunday

RUN 1:35

15:00 jogging, gradually raising your HR to 70%

30:00 @75% - 20:00 @80% - 5:00 @85%

Cool down completely, holding your stride count up near 90 at first, gradually decreasing while your HR returns to 60% and lower.

BIKE 0:55

Spin @65% effort and 90-95 rpm, immediately after the run if possible.

This is more "bulk" aerobic work designed to add some recovery-based endurance work to your week.

DAILY TOTAL: 2:30
WEEK-TO-DATE: 12:10