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Week #4

WEEK #4- This week we will lower the numbers a bit after the last two weeks of solid training.  We will still stay very focused on swimming, and a bit on running.  There are three half marathon races to pick from in this area at the end of Feb, so I’ll stay sharp to get that time down from January   


Monday

Bike 1:10
WARM UP
Spend 20 minutes slow building up to a 75% effort.  Flick the gears around and play with different gearing.
MAIN SET
I’ll call them 5 on 5 off.   5 minutes at 84% (power pushing- ) 5 minutes of light spinning. x 4
20 minutes total
COOL DOWN
10 minutes of light spinning-  Start in large gear, finish in an easy high cadence.
 

Tuesday

SWIM 0:45
WARM UP
200 Swim – 100 Kick – 400 Pull-300 Swim
 MAIN SET
4 x 400 — broken into “pieces”:

        Your HR intensity should remain roughly @75% throughout,
though it’s OK to elevate it to 84% during faster swims
#1: 400 straight swim – 30 sec rest
#2: 2 x 200 w/20 sec rest after each — #2 faster than #1
#3: 4 x 100 w/10 sec rest — descend 1-4
#4: 8 x 50 w/5 sec rest — descend 1-4, 5-8

6×50 race pace on 1 minute.  (finish off the set with some hard, tough swimming)

COOL DOWN
200 light swimming.  

 BIKE 1:15

WARM UP
Spend 3:00 getting your HR up to 60%, then
5:00 elevating your HR to 70%, then hold your [email protected]% for 7:00
DRILLS
2 x 3:00 variable gearing  w/30 sec recovery — each one is as follows

2x thru:
40 sec in medium gear @100 rpm,
20 sec in easy gear @110+ rpm,
30 sec in hard gear @90 rpm
— followed immediately with

2 x 3:00 ILT w/30 sec recovery

20 sec per leg, with 10 sec transition after each

MAIN SET
Pure aerobic work — be sure to hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN
Spin easy, bringing your HR back down to 50% by the end
RUN 0:35  Going to squeeze a quick little brick in at the end of this run.
Charge the first mile at 6:40 pace, 2 mile at 7, 3 mile at 7 then cool down.
 

Wednesday

SWIM 1:00
WARM UP
2x 200 Swim, 100 Kick, 200 Pull
MAIN SET — BIG TARGET!
10 x 100 @race pace (85+%) w/10 sec rest between each
— keep track of your total time (add up the time for each of the 100’s) and record the average pace per 100 in your log book for future reference.
100 Cool -Loosen up for another short smash
5×100 @ race pace (85+%) w/10 sec rest between each
COOL DOWN
10x 50 easy (60%) w/15 sec recovery after each
RUN :45
WARM UP
1 Mile get the blood flowing 
MAIN SET
3 Miles-Slowly building to a 6:20 pace.  Last miles should be at or a bit under 6:20
COOL DOWN
1 mile, bringing your heart rate below 110.
BIKE 0:40-(I’ll be going straight to the bike after the run-)
WARM UP
8:00 easy spin, gradually getting your HR up to 70%
MAIN SET
27:00 (or 9.3mi / 15km, if you can measure distance) @75%, straight aerobic time trial effort
COOL DOWN
Bring your HR back under 60% by the 40:00 mark

Thursday

SWIM 0:45
WARM UP
3 x (100 Swim – 100 Kick – 100 Pull) 
4×50 84 percent effort on 1 minute  (hit 35 sec or lower)
MAIN SET
Use this longer set to help build a sense of pace. Work on keeping your stroke long, reducing your stroke count for better efficiency.
2 x 800 @75% w/30 sec after each
#1 Swim, #2  Pull 
COOL DOWN
4 x 50 easy w/10 sec rest after each
RUN 0:50
This session is designed to be run at a track.
1 mile -increasing speed every 400m
Intermediate set:
2 laps, jogging easy on the curves and doing run upson the straightaways
MAIN SET – BIG TARGET

Keep in mind the following:

  • Hold your HR intensities at the target levels
  • Your speed will increase as the set distances decrease
  • Be sure to jog through all recovery periods (no walking)
  • Record your times for future comparisons
1 x 1600 (6:30) @75% – 1 lap (1:30) easy recovery
2 x 800 (3:00) @84% w/1 lap (1:30) recovery after each
4 x 400 (1:30) @85+% – w/½ lap (0:45) recovery after each
Jog easy, bringing your HR back under 60% by the end. It’s a good idea to continue walking for an additional 5:00 to improve your recovery.
 

Friday- Same bike workout as Monday.

Bike 1:00

WARM UP

Spend 20 minutes slow building up to a 75% effort.  Flick the gears around and play with different gearing.

MAIN SET

I’ll call them 5 on 5 off.   5 minutes at 84% (power pushing- ) 5 minutes of light spinning. x 520 minutes total

COOL DOWN

20 minutes of light spinning-  Start in large gear, finish in an easy high cadence.


Saturday

       SWIM 1:00

WARM UP

200 swim- 100 backstroke- 200 pull-  200 kick-  100 backstroke -200 swim

MAIN SET

Favorite 5’s — 1 slow 1 fast 2 slow 2 fast 3 slow 3 fast 4 slow 4 fast

4×500  -Always try and end the last fast length hard.

4×100-  50 kick, 50 swim.  (50 kick is all out effort-swim is easy)

COOL DOWN

200 swim

BIKE 1:45
WARM UP
12:00 controlled spin: 3:00 @60%, 4:00 @65%, 5:00 @70%
MAIN SET — BIG TARGET
The target set for the Ultra group will help you establish a sense of aerobic pace, and will enable you to measure your efficiency over time. Keep your HR intensity under 75% throughout this set, and record your times (and average HR, if possible) for each of the repeats, and the average for the set as a whole.
3 x 15km (9.3mi) @75% w/3:00 recovery spinning @60% after each
— do 27:00 intervals if you do not yet have a cyclometer driven off your rear wheel to measure distance
COOL DOWN
Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!
RUN 0:35
Straight into 3 miles of tough work at sub 7 mile pace.  3rd mile should be a or below 6:40 pacing.
COOL DOWN
The last mile or miles should be easy, bringing your HR down below 110
 

Sunday

RUN 1:20
Straight endurance run — since this is the end of a long, difficult week, it’s important to hold your HR under control during today’s longer run. Hold the intensity below 70% as long as you can, and don’t let your HR get above 75%, even if you have to walk.
BIKE 0:40
This short recovery spin should be done immediately after your run to aid in recovery. Keep the intensity under 70% throughout, and spin at 90-100 rpm to reduce the stress on your legs. Great week!