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Week # 10

WEEK #10


Monday

SWIM 1:00
WARM UP
200 Swim – 200 kick – 200 pull– 200 kick–200 swim
MAIN SET
8×50 build for 1-4 and then the 4-8 fast on 45 sec
4 x 400 w/30; hold each one even @70-75% — no harder!
COOL DOWN
200 mixed cool down
CORE 0:40
Do some body weight training.  Mix it up with push ups, sit ups, and some band work.  
 

Tuesday

BIKE 1:30
WARM UP
20:00  –4:00 getting up to 60%, 5:00 to 65%, 6:00 to 70%, 5:00 @75%
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
MAIN SET
Today’s main set focuses strictly on time, and going at a higher intensity than normal. Spring is in the air — go for it!
3 x 8km @80-84% w/3:00 easy spinning @60% (90 rpm)
COOL DOWN
Bring down the intensity gradually:
— 5:00 down to 70%, 5:00 to 60%, 5:00 to 50% before stopping
RUN 0:55
Aerobic intensity throughout, holding the middle 30 minutes @70-75%.
Keep your upper body relaxed and hold your stride count at 90 SPM during the bulk of the run.
Cool down completely at the end.

Wednesday

SWIM 1:00
WARM UP
3 sets of (100 Swim – 100 Kick – 100 Pull) — continuous
8 x 25 w/5 sec rest, as follows: 1 slow, 1 moderate, 2 fast — twice through
MAIN SET
8 x 200 w/20 sec after each — alternate 2 @85% w/ 1 @70%
-(total of 6 @85%, 2 @70%)
COOL DOWN
200 easy
BIKE 1:15
WARM UP
10:00 warm up spin, gradually getting your HR close to 70%
Aerobic intervals:
2 x (9.3mi / 15km / 27:00) @70-75% w/3:00 recovery @60% after each
— use a gearing that allows you to maintain a cadence of 90-95 rpm
COOL DOWN
Use the remaining time to bring your HR back down to 50% before stopping.
 

Thursday (i’ll be switching the bike and run -Wed/thurs, and will be doing a 2hr computrainer Thursday night)

SWIM 1:00
WARM UP
400 Swim – 200 Kick – 200
MAIN SET
2 sets of (4 x 250 w/30 sec rest after each)
descend each set from 70% on #1 to 90% on #4
(Alternate set: 2 sets of 4 x 200)
COOL DOWN
4 x100 w/10, holding your HR under 60% throughout
RUN 1:05
This session is designed to be done at the track, but if you don’t have access then use the included duration’s as your guide.
WARM UP
15:00 steady warm up jog, between 60-65%
4 x 20 sec run ups w/1:00 recovery jog after each
MAIN SET
4 x (1 mile / 1600 m / 7:00) w/(600m / 3:00) @60%
#1 & 2 @75% (no higher!), #3 & 4 @80-84%
COOL DOWN
Use the remainder of the time to jog around the track, bringing your HR back down gradually below 60%. Finish with 3-5:00 of walking to completely flush out your legs.
 

Friday
 

RUN 0:30

Not a structured run-just throw the shoes on and get out.  Setting things up for the weekend.

BIKE 0:40

If the legs are bouncing, same with the run, just jump on the trainer and spin the legs.


Saturday

BIKE 2:45 (this is an indoor session—if the weather allows/ hit the hills from some repeats, and get a 3 plus hour saddle time in.)

WARM UP
25:00 easy spin, bringing your HR up to 70% by the end
4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm
Spin a couple of minutes before starting the main set…
MAIN SET
2 x (11.2 mi / 15 km / 33:00) @70-75%% – 2:00 recovery spin after each
3 x (3.1mi / 5km / 9:00) @80-84% w/ 3:00 recovery after each
20:00 COOL DOWN completely, bringing your HR back under 60% before stopping.
RUN 0:40-50  (If legs come around go a little bit longer)
Keep on the gas for the first 2-3 miles with some incline.  Try and keep the first 2 under 7 mile pace then float into a 7:20-35 pace to finish, and cool down into a walk
Don’t forget to stretch after.
BIKE 0:40 (if ur butt is ok and you have the time, jump back on it and flush the legs out.)
 

Sunday

RUN 1:35
15:00 jogging, gradually raising your HR to 70%
30:00 @75% – 20:00 @80% – 5:00 @85%
Cool down completely, holding your stride count up near 90 at first, gradually decreasing while your HR returns to 60% and lower.
BIKE 0:55
Spin @65% effort and 90-95 rpm, immediately after the run if possible.
This is more “bulk” aerobic work designed to add some recovery-based endurance work to your week.