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Week #3

WEEK #3 – Completed a swim test complete, run test at 13.1 miles, and two 20km bike sessions.
Swim 1000m -14:57  (1:30 pace) | Run 13.1 1:23 (6:20 mile)  | Bike 20km 31:54 ( trainer wheel 37.5km).

Pace times are all set up for this week. This will be peak week for the first 4 week cycle.


Monday

SWIM 0:45
WARM UP
2 x (100 Swim – 100 kick – 100 Pull) — continuous
MAIN SET
8 x 200 w/20 sec rest after each
— hold every 200 even at 70% intensity, concentrating on minimizing your stroke count throughout the set
COOL DOWN
300 Pull, bringing your HR back under 60% by the end. 
RUN  0:40 – Hit the local track and hopefully access to a good set of stairs.
WARM UP
1 mile around the track
30 min Stair Session-Mix it up with different sets of 5 min and 10 min.  Double stairs, jumps, and quick leg sets.  High legs and quick leg turn over.  Working on fast feed.
COOL DOWN
800m  /
After dialing up the weekend to higher levels ( I was feeling up to it.) Came with a price today.  Ended up doing a 45 minute spin instead of the two sessions on the plan.  First example of listening to the body.  
 

Tuesday

BIKE 1:20
WARM UP
Easy, controlled spinning, increasing the intensity slowly:
8:00 @60% – 5:[email protected]% – 3:00 @70% (continuous)
MAIN SET
This is a low intensity interval set designed to help you establish a sense of pace at a lower, long-distance intensity.
3 x 5.0mi (8km) @75% w/2:00 recovery @60% after each
COOL DOWN
Control your HR carefully, all the way “back down”
6:00 @70% – 4:00 @65% – 2:00 @60%
SWIM 1:00
WARM UP
200 swim, 200 pull, 200 kick, 200 pull, 200 swim
4×50 race pace.  35 sec  goal time, 50 sec pace time.
MAIN SET
5×200’s on 3:15 –  Strong smooth stroke at 75-80 percent effort.
4×100’s on 1:40- Build speed from 25 to 25.  By the last length your close to race pace.
COOL DOWN
200 kick 200 swim 

Wednesday  ( I would be running first thing in the morning since the hard bike was just the night before.  Also keep in mind Thursday Tough run session…)

BIKE 1:25
WARM UP
15:00 easy spinning @60% intensity
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
MAIN SET
This is designed to help build general aerobic conditioning and to help you gain a sense of pace for longer distances.
5 x 5km @75%  (holding 37km)  intensity w/3:00 @60% recovery after each
COOL DOWN
easy spinning, bringing your HR back down below 60%
RUN 0:45
WARM UP
1.5 miles at 7:30-8 mile pace
MAIN SET
4 miles broken into .75 mile at 6:00 pace .25 mile at 7:45 pace. x4
COOL DOWN
1 mile cool down
 

Thursday

SWIM 0:45
WARM UP
600 easy swim, holding proper form and letting your HR rise to 70% by the end.
MAIN SET
Locomotive Swim: 3 x 500 loco w/30 sec rest after each, building from
1 length easy/1 length fast up to 4 lengths easy/4 lengths fast
— easy efforts should be done @60% intensity;

fast efforts are at roughly 75% intensity

(ALTERNATE SET: 2 x 500 w/30 sec rest)
COOL DOWN
4 x 75 @60% w/10 sec rest after each
RUN 0:40
10:00 easy jogging, allowing your HR to get up to 60% gradually
24:00 tempo run — performed as follows:
6:00 @75% — 2:00 @60% — straight into
2:00 @84% with food speed — 6:00 @60% — straight into
6:00 @75% — 2:00 @60%
Continue cooling down until your HR is back under 60%
 

Friday

SWIM 1:00
WARM UP
400 Swim – 200 Kick – 200 Pull
MAIN SET
During this week filled with aerobic focus, we’ll concentrate here on longer distance swimming. The idea is to hold the intensity constant at 75% (not higher), and try to minimize the strokes per length throughout each swim.
1200 Swim – 800 Swim, w/60 seconds rest in between
COOL DOWN
4 x 50 @60% w/10 sec rest after each
BIKE
Easy 40 minute Spin.   The goal is not to sweat.
 

Saturday

SWIM 1:00

WARM UP

200 swim 100 kick 200 swim 100 kick 200 paddle 200 swim

MAIN SET

4×500 75 perecnt ‘ 1:30 pace

COOL DOWN

6×50’s mix up free and backstroke

BIKE 2:15
WARM UP
20:00 gearing pyramid
— begin with 6:00 @60% in your easiest gear, then adjust to one gear harder for 5:00, then 4:00, 3:00, and finish with 2:00 @75%
MAIN SET
This main set should help demonstrate how much more smoothly you can pedal with some focus on spinning smooth circles. The target time trial distance is 11.2 miles (18.1km), which is exactly 1/10 of the Ironman ultra distance bike ride.
2 x 3:00 ILT w/30 sec recovery after each
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
1 x 11.2 miles (18.1 km) time trial @75% — record your time
2 x 3:00 ILT w/30 sec recovery after each — right into
1 x 11.2 miles (18.1 km) time trial @75% — compare to the first time trial — should be slightly faster at the same HR intensity
2 x 3:00 ILT w/30 sec recovery after each — your abs (stomach muscles) will probably be throbbing a bit here, but relax your mid-section and concentrate on smooth pedaling throughout the cycle
COOL DOWN
20:00 reverse gearing pyramid: 6:00 in “hard” gear @75%, followed by 5:00 in next easier gear, then 4:00, 3:00, and then 2:00 @60% intensity by the end.
RUN 0:45
Hold 6:40-7:00 mile pace for 3 miles- Then settle into 7:15 for 2 miles then cool down for the final mile
 

Sunday

RUN 1:10
WARM UP
Begin with a 15:00 jog, getting into it very gradually, 2 miles in.
bringing the intensity up to 65% by the end.
MAIN SET
Mile 3 -7:50  Mile 4- 7:30, Mile 5-7:00, Mile 6-6:50
COOL DOWN
2 mile cool down
BIKE 0:50
WARM UP
20:00 – 5 min easy gear, and progress into heavy gear by 20 min
MAIN SET
2 x 3.1 miles (5 km) @75% intensity w/3:00 @60% recovery after each
— record your times for future comparison, again remaining careful to keep the intensity below 75% at all times.
Cool down completely, bringing your HR down to 60% by the end.