jueves, 5 de febrero de 2009

WEEK #4 (05-02-2009) - Training for Ironman

Thursday
SWIM 0:45
WARM UP
300 Swim - 100 Kick - 200 Pull
MAIN SET
1000 Loco Swim (Alternate set: 800)
(1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1)
rest 60 seconds
800 Loco Swim (Alternate set: 600 - skip 4/4 in the middle)
(1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1)
COOL DOWN
4 x 50 w/10, bringing the intensity back down to 60%
RUN 1:00
This is intended to be done at your local track -- durations have been included in case you have to run out on the road instead.
10:00 warm up jog, bringing your HR up to 70% gradually
Running Pyramid:
-- if you're at a track, hold to the distances & don't worry about the durations; if you're on the road, then just use the durations to guide you through the set.
Build the intensity from 75% up to 85%, finishing @85-90% by the end:
-- (1/2 lap / 200m / 30 sec) recovery jog after each:
(1 lap / 400m / 1:45 @75%), (2 laps / 800m / 3:30 @75%),
(3 laps / 1200m / 5:45 @75%), (4 laps / 1600m / 7:30 @75%)
-- increase intensity:
(4 laps / 1600m / 7:30 @84%), (3 laps / 1200m / 4:30 @85%),
(2 laps / 800m / 3:00 @85+%), (1 lap / 400m / 1:30 @90%)
Cool down completely, making sure to bring your HR under 60% by the end. It's a good idea to continue walking for another 3-5:00 to ensure adequate cool down. Great job today!

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