9-02-2009 / 15-02-2009 (WEEK #5)

WEEK #5 (9-02-2009 / 15-02-2009)

Swim 2:30 - Bike 7:05 - Run 4:45 -- Total: 14:20

---

Monday

SWIM 0:45

WARM UP

400 Swim - 200 Kick - 200 IM; increase effort up to 75%

(Alternate set: 400 Swim - 200 Kick only)

MAIN SET

3 sets of:

(250 @75% - 150 @85% - 100 @90+%) with 20 sec rest after each

-- Stay relaxed and try to keep your stroke count even, regardless of pace.

(Alternate set: 3 sets of 200 - 100 - 50)

COOL DOWN

8 x 50 w/10 sec rest - your choice of strokes & drills

BIKE 0:40

WARM UP

10:00 easy spin, gradually increase effort to 65%

Aerobic Time Trial:

(6.2mi / 10km / 20:00) @75%

COOL DOWN

Bring down your HR gradually, finishing @60% by the end.

DAILY TOTAL: 0:45

---

Tuesday

BIKE 1:25

WARM UP

10:00 easy spin, gradually increase effort to 65%

INTERMEDIATE SET

5 x (20 sec spin @110+ rpm/40 sec easy spin @85-90 rpm); then spin easy for 2 minutes

MAIN SET

These are shorter efforts to help you remained focused on holding good form.

12 x (1.2mi / 2km / 3:30) @75% w/:30 recovery spin @65%

COOL DOWN

Bring down your HR gradually, finishing @60% by the end.

RUN 0:50

15:00 warm up jog, gradually bringing the intensity up to 65-70%.

Continue running, holding a steady pace @70-75% for the middle 30:00 before cooling down to the end. Concentrate on proud, perfect posture, relaxed arm swings and initiating your stride from your hips. Keep your stride rate at 90-95 spm throughout.

DAILY TOTAL: 2:15
WEEK-TO-DATE: 3:40

---

Wednesday

SWIM 0:45

WARM UP

2 x (100 Swim - 100 Kick - 100 Pull)

-- 1st set @60%; 2nd set @75%

MAIN SET

2 x 750 (#1 Swim; #2 Pull) w/ 1:00 recovery btwn repeats;

#1 @75%; #2 @80-85%

-- should feel slightly slower than race pace

-- concentrate on minimizing your strokes per length

(ALTERNATE SWIM: 2 x 600)

COOL DOWN

2 sets of (8 x 25 on 30 sec interval);

Set #1 is (25 easy/25 fast); Set #2 is all easy, @60%

BIKE 1:05

WARM UP

20:00 gearing pyramid

-- 6:00 @50% - 5:00 @60% - 5:00 @65% - 4:00 @70%

DRILLS

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

-- each repeat is

3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)

2 x (3.1mi / 5km / 10:00) @75% w/2:00 recovery spin after each

3 x 3:00 ILT w/30 sec recovery -- identical to above

COOL DOWN

spin at 90rpm, bringing the intensity under 60% by the end

DAILY TOTAL: 1:50
WEEK-TO-DATE: 5:30

---

Thursday

SWIM 1:00

WARM UP

6 x (100 Swim - 50 Kick) with 10 sec rest;

-- build up to 70% on #6

MAIN SET

3 x 600 Loco Swim w/1:00 recovery

-- each one consists of (1 lap easy / 1 lap fast, 2/2, 3/3, 3/3, 2/2, 1/1)

-- slow lengths @70-75%, fast lengths @90+%

(ALTERNATE SET: 2 x 600)

8 x 50 on 1:00 alternate (50 easy/50 FAST)

-- no holding back on the fast 50s!

COOL DOWN

200 easy swim

RUN 1:10

This workout is meant to be performed at the track; the times have been included in case you need to do this on the road. The main set acts as a "broken" endurance run with short rest intervals between the small pieces. Hold good running form throughout!

WARM UP

10:00 steady warm up jog, between 60-70%

MAIN SET

Be sure to hold you HR in control throughout this set:

20 x (400m / 2:00) @75-80% w/(100m / 30 sec) after each

COOL DOWN

Nice and easy jogging for the remainder of the workout. Get HR below 60% as soon as possible, even if you have to start by walking.

DAILY TOTAL: 2:10
WEEK-TO-DATE: 7:40

---

Friday
Big rest day

---

Saturday

BIKE 2:50

WARM UP

20:00 gearing pyramid

-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one

and increasing your intensity gradually to 75%

DRILLS (30:00 total)

4 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);

-- straight into

4 x 3:00 VG Sets w/ 30 sec recovery spin after each.

Each VG Set done as follows, 2 x through:

40 sec in a moderate gear @90-95rpm;

20 sec easy gear @110+rpm;

30 sec hard gear @85 rpm

MAIN SET -- BIG TARGET!

These are descending aerobic intervals. Record your times, average heart rate, and speed (if possible) for each of these & compare them to previous similar sets (such as Sat, 2/24).

(11.2mi / 18km / 32:00) @75% - 3:00 recovery spin @60-65%

(9.3mi / 15km / 27:00) @75% - 3:00 recovery spin @60-65%

(9.3mi / 10km / 18:00) @84% -- NOTE HIGHER INTENSITY! - 2:00 recovery

(6.2mi / 5km / 9:00) @84% -- Finish strong!

COOL DOWN

Continue spinning, gradually reducing the intensity to 60% and below.

RUN 0:50

Right after cycling if possible. Get right into 75% effort and hold until the final 10:00. Use the final 10:00 to gradually allow your HR to drop to 50-60% by the end.

DAILY TOTAL: 3:40
WEEK-TO-DATE: 11:20

---

Sunday

RUN 1:55

WARM UP

15:00 jog, gradually increase your HR to 70% the last several minutes

INTERMEDIATE SET

6 x 30 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each

-- if at a track, build up the straights and jog the curves

-- make sure legs feel loosened up before you do the main set.

Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare yourself before doing the main set:

Big Target: 2 x (2.5mi / 4000m) hold @75% MAF Test

-- jog for 3:00 between repeats

-- see how even your two repeats are. The better shape you are in, the closer they will be. This will be a good comparison test to do later in the summer.

Continue running at an aerobic pace -- less than 75% intensity -- through your cool down; reduce the intensity gradually to under 50% by the end.

BIKE 1:05

Begin this low intensity spin immediately afterwards, beginning @75% for 30:00, slowly reducing your gearing to hold a 90 rpm as you bring the intensity down to

70% for 20:00, then

65% for 10:00, finishing with

60% and below for the final 5:00.

DAILY TOTAL: 3:00
WEEK-TO-DATE: 14:20