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Week # 12

WEEK #12-Going into this week, the main focus will be swimming.  Week 13 will be a large week for me, since I’ll be heading out to Couer D’alene so we will keep this week in check.


Monday

Bike 0:45
WARM UP
WARM UP20:00 easy spinning, gradually working up to 70%
MAIN SET
Just 5 min up at 75-80 percent the 5 min down
COOL DOWN
10 minutes cool down
All try and throw in 20-40 minutes of core workout.
 

Tuesday

SWIM 0:45  ( we will set this swim up for 1km timed, see where we are at the swim.)  I will try and really go after this swim and set the tone for swimming for the next half of the training plan.
WARM UP
200 swim, 200 pull, 200 kick  
8×50 build.  1-4 holding 45 seconds.
MAIN SET
1km timed
COOL DOWN
3 x 200 Pull @70% (#1), 60-65% (#2), under 60% (#3)
— 20 sec rest after each
(Alternate Set: 3 x 100)
BIKE 1:40
WARM UP
20:00 easy spinning, gradually working up to 70%
DRILLS
2 x 3:00 ILT w/30 sec recovery after each
— each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
MAIN SET
3 x (6.2mi / 10km / 17:30)
— #1 @70-75%; #2 @75%; #3 @80-85%
w/3:30 easy spinning @60% & 90rpm after each
COOL DOWN
Keep spinning, holding your cadence at 85-90rpm and reducing your gearing to bring your HR under 50% by the end
RUN 0:45
Go out for an easy run, just to try and brick a little through out the week.  If the work week is a little heavy to start the week, take this run off the list.

Wednesday

SWIM 1:00
WARM UP
4 x 200 w/15 sec rest,
— #1 very easy, @50% – increase the effort gradually to 70% on #4
Inter set
8 x 50 (25 easy / 25 fast) w/10 sec rest
MAIN SET — BIG TARGET!
20 x 100 @race pace (85+%) w/10 sec rest between each
— keep track of your total time and record the average pace per 100 in your log book for future reference.
COOL DOWN
6 x 50 w/10 sec rest, bring your HR down under 60% by the end
BIKE 1:15
WARM UP
20:00 gearing pyramid: 4:00 in easiest gear,
5:00 in next gear, then 5:00, finishing with 6:00.
— your HR should be @70% during the final 6:00
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
— each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
(11.2mi / 18km / 33:00) aerobic spin @75%
— this is exactly 1/10th of the Ironman distance bike
— your pedal stroke should feel more even and smooth after finishing the ILT drills
COOL DOWN
continue spinning @90rpm, bringing your HR back under 60% by the end.

Thursday

SWIM 0:45
WARM UP
300 Swim – 100 kick- 200 paddle
MAIN SET
1000 loco Swim (Alternate set: 800 – skip one “4/4” in the middle)
(1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1)
rest 60 seconds
800 Loco Swim (Alternate set: 600 – skip 4/4 in the middle)
(1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1)
COOL DOWN
4 x 50 w/10, bringing the intensity back down to 60%
RUN 1:05
This is designed to be done at the track — the suggested times are included as a guide if you have to run elsewhere.
15:00 warm up jog, bringing your HR up to 70% gradually
2 sets of:
4 x (800m / 3:00) w/400m (2:00) recovery after each
— descend these from #1-4 (70% – 75% – 80% – 85%)
— no additional recovery between sets
Continue jogging, reducing your HR down below 60% by the end.
Walk two laps around the track before stopping completely.

Friday – 

SWIM 0:45
WARM UP
6 x (50 Swim – 50 kick- 25 Swim) w/10 sec rest after each
MAIN SET
2 x 650 Swim w/30 sec rest
#1 @70%; #2 @80% — hold your stroke count even throughout
COOL DOWN
3 x 200 Pull @70% (#1), 60-65% (#2), under 60% (#3)
— 20 sec rest after each
 

Saturday

SWIM 0:45
WARM UP
10×100 alter swim/paddle/kick
MAIN SET
Here we are just adding som swimming distance to the week–6×200- first hundres 75 percent then second hundred 80 plus.  Try and target all these at 3 minutes.
COOL DOWN
200 swim
BIKE 2:50 ( indoor set-if its nice outside/ go after a 3 plus outing with some hill repeats)
It’s difficult to develop an indoor cycling workout that approaches three hours in length without stetching the bounds of your sanity! Go ahead and perform this ride outdoors if possible, and follow this slightly reduced duration ride if you’re stuck indoors. The increased efficiency when riding on a trainer will make up for the reduced “saddle time”.
WARM UP
20:00 gearing pyramid
— 3:00 getting to 50%, 4:00 up to 60%, 5:00 @60-70%, 8:00 @70%
DRILLS
These ILT drills are an excellent mechanism for balancing your pedal stroke — I do them regularly, and it’s really helped me get my cycling “feel” back quickly. Even if you’re riding outside these days (a good idea), you should take some time before or after your ride to include this drill.
3 x 3:00 ILT w/30 sec recovery after each
— each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
MAIN SET — BIG TARGET!
2 x (11.2 miles / 18km / 33:00) @75% w/3:00 recovery @75% intensity
— hold your HR under 75% and hold a cadence of 88-92 rpm throughout
— straight into:
2 x (6.2 miles / 10km / 17:30) @80% w/2:30 recovery @60-70% in between
COOL DOWN
Continue spinning for at least 20:00 @60-70% — you’re deriving some
aerobic benefit as long as you’re above 60% — then bring your HR
back under 60% before finishing. Hold your cadence at 90+ rpm
throughout, though you can bring it under 85rpm for the final few minutes.
RUN 0:40
This is a steady aerobic effort to finish off your day — do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.

Sunday

RUN 1:40
Going to just make this a trail run, don’t worry too much about pace, but doing take it too lightly.  This is meant to keep things enjoyable and a little more relaxed
BIKE 0:50
Right after your run, either indoors or out on the road (be careful if it’s chilly outside — stay indoors!). Hold your intensity between 60-70%, and maintain a cadence of 85-90rpm. Stay in your small chain ring to reduce stress and improve your recovery.