WEEK #6 (19-02-2009) - Training for Ironman

SWIM 1:00

WARM UP

200 Swim - 200 Kick - 200 Pull - 200 Swim

-- 2nd Swim faster than the first

Intermediate Set:

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

(ALTERNATE SET: 6 x 50)

MAIN SET -- BIG TARGET!

5 x 400 w/30 sec rest after each

-- descend the set: #1 & 2 @75%; #3 @80%; #4 @85-90%; #5 @90+%

-- try to keep your stroke count as even as possible throughout the set

-- as you tire, concentrate on holding proper technique, especially in your turns/pushoffs

(ALTERNATE SWIM is 4 x 400)

COOL DOWN

4 x 75 easy (@60%) w/15 sec recovery after each

BIKE 1:15

Keep the intensity low today no matter how good you may feel. Save it for tomorrow.

20:00 warm up spin, gradually bringing your HR up to 70% (no higher)

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)

Aerobic Time Trials:

3 x (3.1mi / 5km / 9:00) @75% w/2:00 recovery in between

12:00 cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It should be relatively easy to keep your HR under control throughout today's easy efforts.