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Week #1

Week #1
Start the week off with a swim test.  See were the fitness is at. Won’t load up the test this week, just stick with the swim and next week there will be a half marathon race for the running test, then followed by a cycling test the third week.


Monday

SWIM 0:45 (2.2kms)
WARM UP
400 Swim — 200 Kick — 200 pull w/out paddles –200 Pull w Paddles
MAIN SET
1000 Timed swim  / should be at 1:30 pace or better
COOL DOWN
200 easy
 

Tuesday

   SWIM 1:00 (2.9 kms)

WARM UP

400 Swim – 200 Kick – 300 Pull

8 x 50 One fast One slow on 60 sec

MAIN SET

4 x 300 w/20 sec rest between each#1 & 3 – Swim; #2 & 4 – Progressively faster from #1 (65%) to #4 (84-88%)

COOL DOWN

300  Swim Mix it up with some backstroke

BIKE 1:10
WARM UP
15:00 easy spinning in your small chainring, gradually allowing your HR
to get up to 60%
MAIN SET
3 x ( 6km / 10:00) @75% with 2 min recovery
COOL DOWN
10:00 easy completely, allowing your HR to get back close to 50% by the end
 

Wednesday

RUN 0:30 (5-6 miles)
Getting back into morning running.  Not worried about pace, just getting the body use to running in the morning before work.

5-6 miles total

 

BIKE 0:45

WARM UP

10:00 easy spinning, gradually bringing your HR up to 65%

DRILLS3 x 3:00 — do each repeat as– 6 x (20 sec one leg, 10 sec transition)

 

15:00 straight time trial effort @75% intensity

COOL DOWN

spin easy through to end of the session

 

Thursday, 12/19

SWIM 1:00 (3.2 km)
WARM UP
2 sets of (150 Swim – 100 Kick – 150 Pull)
— let your intensity slowly get above 65%
MAIN SET
3 x 700 w/30 sec rest after each – Swim #1 & 2, Pull #3
Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the stroke count
COOL DOWN
6 x 50 Swim w/10 sec rest after each, holding your HR below 70%
Concentrate on rotating your hips and minimizing the number of strokes per length.
RUN 0:35 ( track smash- roughly 10 kms)
10:00 easy jogging, allowing your HR to get up to 60% gradually
20:00 “tempo” — performed as follows:
7 x (1:28 @75% intensity – 30 sec @60% recovery) – continuous, straight into
3 x (1:22 @84% intensity – 30 sec @60% recovery) – continuous
Continue cooling down until your HR is well under 60%
 

Friday

Kinda an off day- Hit the stairs for

WARM UP

1 mile warm up

30 minutes of stair climbing

COOL DOWN 400 meter walk around the track.


Saturday

BIKE 1:30
WARM UP
15:00 easy spin — use a gear pyramid to gradually build to 75%
— 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
DRILLS
3 x 3:00 alternate leg w/30 sec rest in between
— each ILT should be done as (20 sec one leg – 10 sec transition)
MAIN SET
Straight 55:00 time trial, with mixed intensities — be sure to
follow these guidelines closely:
(7:00 @75% intensity, 3:00 @60% aerobic pace)
(3:00 @84% intensity — explode into it~ — 7:00 @60% recovery)
(8:00 @75%, 2:00 @60%)
(2:00 @84% 8:00 @60%)
(15:00 @75% intensity to finish the set)
COOL DOWN to 1:30 total, gradually bringing your HR
back under 60% by the end
 

Sunday

RUN 0:50 (5-6 miles)
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:35
Use this as a “cool down” spin in your small chain ring, beginning @75%
intensity after the run, and gradually coming down to 60% by the end.
You should feel invigorated at the end of your first “real” week!