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Week#4 -2014

WEEK #4 – 

Monday Dec 22nd- dial things back-One workout a day for the most part- Holidays!


Monday
Start the week off with getting some biking legs going.  Low level riding, just wake them up.  Throw in 2 -level 3-4 5 minute sessions. (75%)

SWIM 0:45

WARM UP:
200 Swim/ 100 kick / 200 pull /100 kick-
4 x 50 , w/10 sec rest after each
MAIN SET:
3×4 x 100 w/:20 rest, done as follows: 100 kick between the 4th 100.
focus on the last 100-keep first 50 relaxed and get it going on the second,
200 pull.
COOL DOWN:
2 x (50 Kick/50 Swim)
DAILY TOTAL: 0

Tuesday
Tuesday will usually be a focus on hill running for the second session.  Not really worried about which is in the morning or at night. Bike is just mileage, as the weather changes – start getting hill climbing in on the bike too.

BIKE 0:50
20:00 easy spin using your small chain ring only.
Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.
20:00 time trial, bringing your HR up to 75%
— stay in the small chain ring & increase your HR by increasing your cadence.
Maintain that intensity throughout this short effort
Spin easily through the final 10:00, allowing your HR to gradually get below 60%
DAILY TOTAL: 0
WEEK-TO-DATE: 0

Wednesday
Today’s swim is a standard duration that we will incorporate into most Wednesday schedules. You can schedule this into your day as your situation allows (open swim schedules generally allow for morning swims, which is suggested). The bike effort should be done on your trainer, since it involves some drills and will incorporate very controlled workouts over time.

BIKE 0:45- Trainer road set
Ended up doing s 2hr social ride on the island
DAILY TOTAL:0
WEEK-TO-DATE: 0

Thursday
Thursday’s schedules will generally include a longer morning swim and a running session at the track later in the day. The track sessions won’t be mandatory until later in the season, once we’ve established a sufficient aerobic base.

Christmas day-took it off
DAILY TOTAL: 0
WEEK-TO-DATE:0

Friday
This is an optional additional swim that we are incorporating into the first two weeks only. In the future you’ll notice that Friday is reserved for complete recovery before the heavy training normally scheduled for the weekends.

RUN 1:00
WARM UP:
1 mile warm up
MAIN SET:
8 x .5 mile at 6 pace/ down to 5:45 with .25 between
COOL DOWN:
2 mile cool down
DAILY TOTAL:0
WEEK-TO-DATE:0

Saturday
Saturday is long bike-trainerroad set. starting of with a 2hr ride with a short run brick to finish it off.  

 

 

SWIM 0:50 

WARM UP:
2×200 swim 2×200 pull 100 kick
MAIN SET: Start with 4×5 minute builds with 5 minute recovery.  
2×400 swim 1) pull / 2)swim
4×200 1) less then 75 percent 2) 75 plus.  One minute rest after second hard effort- then next two
2×400 swim / pull
COOL DOWN: 
4×50

BIKE   1:30

WARM UP:
15:00 light spinning, gradually allowing your HR to get above 65%
MAIN SET: Found a trainer road set- 1:20-30
DAILY TOTAL: 0
WEEK-TO-DATE:0

Sunday
Sunday’s focus is generally on the run; we incorporate an additional ride to increase the total aerobic effort while minimizing the stress on your legs. In the colder months, the run should always be performed first & the cycling shortly thereafter.

RUN 1:00
Steady endurance run, No really structure yet, just time on feet.  
DAILY TOTAL:0
WEEK-TO-DATE: 0