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!