WEEK #4 (04-02-2009) - Training for Ironman

Wednesday

SWIM 1:00

WARM UP

800 Swim - every 4th length fast

(Alternate set: 600 Swim - same way)

Intermediate Set:

8 x 50 (25 easy / 25 fast) w/10 sec rest

(Alternate set: 6 x 50)

MAIN SET -- BIG TARGET!

This set is slightly longer than previous target sets, and is broken into 100's to help you maintain your stroke and increase your speed throughout. Get psyched for this one!

16 x 100 @race pace (85+%) w/10 sec rest between each

-- keep track of your total time and record the average pace per 100 in your log book for future reference.

COOL DOWN

2 x (100 - 75 - 50 - 25) w/10 sec rest after each

--bring your HR back down to 60% by the end

(Alternate set: one set only)

BIKE 1:10

WARM UP

15:00 Gearing Pyramid:

4:00 in easiest gear, then 5:00, finishing with 6:00.

-- your HR should be @70% during the final 6:00

DRILLS

3 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)

40:00 aerobic spin @75%

-- your pedal stroke should feel more even and smooth after finishing the ILT drills

COOL DOWN

continue spinning @90rpm, bringing your HR back under 60% by the end.