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A Week 14 (cycle 4)

Advanced training plan week 14 ( cycle 4 ) Starting the down trend going into Florida 70.3 in less then 2 weeks time.

 

Monday – 

Swim 0:30-0:40  (morning session)

WARM UP
800 warm up  400 swim/400 paddles
MAIN SET
10×200
COOL DOWN
600 swim 
Bike 1:30-1:40  (Afternoon session)

WARM UP
800 warm up  400 swim/400 paddles
MAIN SET
16×50  4x4x50 build / 
COOL DOWN
600 swim 

Tuesday

Swim 1:00

WARM UP
8×200 swim/paddle / pullboy 
MAIN SET
10×100- 5 pull/ 5 swim
4×50   sub 40
2×100 sub 1:20
1×100  sub 2:40
COOL DOWN
200 cool down
 
 
Run 1:00  Garmin/ track workout
WARM UP
1 mile–build up to 8.6 /7:10 mile pace
MAIN SET
.5 mile @ 7 mile pace then [email protected] 7:20 cool
.5 mile @6:35-40 pace then .5 @7:40 cool
.5 mile @ 6:20 pace then .5 @ 7:40 cool
2x .5 mile @ 6:15 pace then .5 @ 7:40 cool
COOL DOWN
1 mile cool down to a walk- make sure to stretch

Wednesday

Swim 1:00

WARM UP
200 swim 200 paddle 100 swim 100 paddle
MAIN SET
10x50s
200 pull
8×50’s
COOL DOWN
200 cool down
Bike 1:00  
WARM UP
15 build up
MAIN SET
7×5/ 1 min stand up / 1 min large ring/ 1 min high cadence spin/ 2 min light spin
COOL DOWN
10 cool down
 

Thursday

Bike 1:20

WARM UP
20 minutes-5 easy/ 5 next gear/ next/ next
MAIN SET
5 x 5 min power up x 4 cool down x 1 minute toughest gear/ up out of saddle – start with 3 gear big ring and last 3 5th ring
COOL DOWN
10 minute spin out

RUN 0:20

get right into 1 mile @ 7:00/ 2 minutes recovery/ then hold sub 7-6:40 full ironman pace with 2 minutes recovery after each mile.


Friday 

Swim 0:50

WARM UP
mixed 1000. 200 swim/ 200 pull w/o paddles/ 400 swim with paddles
MAIN SET
2x4x50 1-4 build twice through.
12x75m 25 easy /50 hard on 1:05
COOL DOWN
200 meters. Still thinking about swim form.


Saturday

Bike 2:00 indoor ride-computrainer

WARM UP
Spin in easy gear for 5 minutes/ and flick down every five minutes til u hit 15 minutes
MAIN SET
Use the 3 hr spinerval video for indoor session
COOL DOWN
10 cool down 

 

RUN 0:20-0:30 — 4 miles 

        Main Set

Set up right after the bike with 3 miles half ironman pace with 1 cool down.

Cool Down for .25-.5 mile

 


Sunday

Bike 1:15 Hopefully outside but here is some structure if indoors. 

WARM UP
15 min -shifting thru gears 5 easy-and slowly shift up
MAIN SET
Easy riding high cadance-spinning out the legs and getting them ready for a run.
COOL DOWN
10 min easy gear
Run 1:00
Use about 1 mile to get to 7:00-10.  the total up 6 miles 6:50-7:10 pace (full ironman goal pace)   .   Then cool it down one mile.