Share This

A week 16 ( Cycle 4 lower volume)

A week 15 ( lower volume)  Going into this week, I’ll lower the volume to try and rest up the legs going into Florida 70.3 April 13th, 2014.

 

Monday – 

Swim 0:50-0:55  (morning session)

WARM UP
800 warm up  400 swim/400 paddles
MAIN SET
10×100 with paddles (on 1:40)
200 kick
10×100 without paddle (on 1:40)
COOL DOWN
200 swim 
RUN0:30-0:40  (Afternoon session)
WARM UP
.75 mile warm up- get it up into the 7 mile pace
MAIN SET
3x.5 mile @ half iron pacing (6:20-30) .25 recovery
COOL DOWN
1 mile

Tuesday

Bike 0:40  

WARM UP
Shorter warm up-trying to get things started earlier/ getting right into it
10 minutes build getting the heart rate up at the 10 minute mark.
MAIN SET
10 min minutes medium effort
COOL DOWN
finish off 40 min with a light high cadence spinning

Wednesday

Swim 0:40

WARM UP
200 swim 200 paddle 100 swim 100 paddle
MAIN SET
10x50s
200 pull
8×50’s
COOL DOWN
200 cool down
Run 0:20-0:30
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 (travel day)

Bike 0:40

WARM UP
Same short warm up 10 minutes getting right to it.
MAIN SET
2x 5 min high heavy gear / 5 min recovery
COOL DOWN
10 minute spin out

 


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


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

Race Day