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Week #3 / 70.3 -2016

WEEK #3


Monday

RUN/ STAIRS 0:30 0:45  or 40 min spin/ no structure
WARM UP
1 mile Warm Up around the track, get the legs ready for quick leg movements
MAIN SET
30 mins- stair work- start out at single steps at a time for 10 mins/ 10mins double/ 10 mins triple/
COOL DOWN
.5 mile to 1 mile

Tuesday

SWIM 0:40 (this swim session with be short and fast as the weeks go on.)

WARM UP

1000 swim

MAIN SET

 

5 x 200 alt. slow /fast 2:45 on fast – 20 sec rest

4 x 100 built- last 100 1:20 or better- on 2 mins

COOL DOWN

200 swim

BIKE 1:10   Optional bike   (will reuse next week.)
WARM UP
15:00 easy spinning in your small chainring, gradually allowing your HR
to get up to 60%
MAIN SET
3 min at 160/ 3 min rest   
5 min at 180 / 3 min rest  
7min at 200 / 3 min rest
9 min at 210 / 5 min rest
12 min at 220
COOL DOWN
10:00 easy completely, allowing your HR to get back close to 50% by the end

RUN/ 0:15 0:30

WARM UP   

Brick run-build into the run-right after bike.  (purpose -to keep the leg strength and muscle movement


Wednesday

RUN 0:40-50 (tempo/ hill set)

WARM UP – 1 .5miles – 7mph or 8:30 pace

MAINSET –  

3 x .5 mile at 4% / 2 min recovery -start  set at 8mph/8.5mph/9mhp

1 x 1 mile at 10.4 mph

SECOND TIME THRU

3 x .5 mile at 4% / 2 min walk  start at 8.5mph/9mph/9.5 mhp

1 x .5 mile at 10.4 mph    2 min recovery    1 x .5 mile at 10.2 mph

COOL DOWN

1 mile 7mph/ 8:30 pace

BIKE Easy

WARM UP

 

WORKOUT

Easy morning bike-spin up the legs

COOL DOWN

 


Thursday

SWIM 0:40-50
WARM UP
(300 Swim – 400 Pull-200 kick)
MAIN SET
8 x 150 w/20 sec rest after each – 1 fast/ one easy-  fast on try hitting 2:00 for fast on 20 sec rest
Minimize the stroke count.
Then-200 fast after a minute rest / follow up with 200 pull, focus on form and stroke count.
COOL DOWN
6 x 50 Swim w/20 sec rest after each, holding your HR below 70%
BIKE 1:10 ( Tempo-mid range riding)
WARM UP
15:00 easy spin, allowing your HR to get up and wake up the legs
Step build/ switch up gears.
MAIN SET
8 x 5 min hitting 180 power (75 percent) with 2 mins recover high cadence
COOL DOWN
5 min spinning out

Friday

RUN

WARM UP

1 mile warm up / build into 2 miles 7min pace (8.5 mph) / 3 miles 7:20 pace (8 mph)

COOL DOWN

1 mile


Saturday

SWIM (Main session for the week.)

WARM UP

400 swim / 500 pull

MAIN SET

4 x 2×50 fast (sub 40sec) on 1 min / followed by 200 pull

4×100 fast on 1:40 –  hitting 1:20-1:23

COOL DOWN

200 pull with band/ 300 pull

RUN 1:20
WARM UP
1-2 miles
MAIN SET
6 x 1mile repeats
2 x 1 mile @ 6:00-10 pace / 4-5 min easy
2 x 1 mile @6:00-5:50 pace / 4-5 min easy
2 x 1 mile @ 5:50 or better
COOL DOWN
2-3 miles til time –

Sunday

RUN 0:30 (easy)
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 1:50
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)  210 power on the 3 min session
(8:00 @75%, 2:00 @60%) 200 power
(2:00 @84% 8:00 @60%) 220 power on the min. session
(15:00 @75% intensity to finish the set)
COOL DOWN to 1:30 total, gradually bringing your HR
back under 60% by the end