Share This

Week#6 -2014

WEEK #6 –

Monday Jan 6th-second week of cycle 2


Monday
Start the week off with a day off- upped the mileage last week, so give the body some down time, fit in a bit of strength– pull ups, push up, sit ups –20-30 minutes-


Tuesday
Bit of bike volume with a run focused on some hill/tempo

SWIM 1:00

WARM UP:
2x(200 Swim – 100 kick – 200 Pull)
MAIN SET:
3x2x50 2×100 1×200 broken 500- hit the 50’s hard – build the 100’s and give 75 percent for the 200
100 kick between set
4×50 hard– one 55 seconds.
COOL DOWN:
2 x (50 Kick/50 Swim)
RUN 0:40
Start with 1 mile easy and then build up to 4x.5 mile with .5 mile recovery. 3 percent incline @ 7:20/ 2×7:00/6:40 mile pace

 


Wednesday

RUN 0:45  (switching the track set to wednesday morning.)
WARM UP:
10 minute -1-2 miles warm up
MAIN SET:
8×400’s – 2min rest
COOL DOWN:
10 minute easy
BIKE 1:20 preset trainerroad set/ build up as the weeks go on
roughly 5 minute intervals
RUN 0:20 brick right after bike
WARM UP:
.25 mile getting into the pace- slowly increase until 1 mile.
MAIN SET:
1 Mile @ 7:15 pace
COOL DOWN:
Walk til heart rate lowers to 100

 


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.

SWIM 0:45
WARM UP:
300 Swim 200 pull 200 kick
MAIN SET:
4×50 Hard on 1 minute
3x4x100 build each 100. 4th one should be the fastest
100 kick
4×100 hardt
COOL DOWN:
100 feestyle / 100 backstroke
BIKE 0:45
WARM UP:
10 warm up
MAIN SET:
4x30sec hard spin
4x 3 up– hard – pushing 280 watts- first minute standing—then  3 minutes down–
COOL DOWN:
10 minute spin out

 


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.

SWIM 0:40
WARM UP:
2×200 Swim – 150 Kick – 150 Pull
MAIN SET:
18 x 50 w/10 sec rest after each — alternate in groups of three:
(#1: Kick – #2: Swim – #3: Choice) — rotate through 6x
keep your HR under 75% the entire set
COOL DOWN:
200 relaxed swim, concentrate on holding proper technique

 


Saturday
Going into the weekend thinking about the 6.5 mile test on Sunday- so Saturday will be swim focused with some light biking and running-  Get all the training in as early as possible to rest up the rest of the day.

SWIM 1:20

WARM UP:
2×200 swim 200 pull 100 kick
4×50 hold 40’s- then 100 kick to get ready for 1000 timed
MAIN SET:
1000 meter timed swim
2×500 swim/ pull
RUN 0:35  Quick brick jump on and run 2.5 miles at a comfortable pace. settle in and see what feels ok after the first mile. We will remember that pace and build from that
BIKE 0:40  Quick recovery spin right after run.

 


Sunday
I’ll be doing a 6.5 mile race in Lake Samish.  I’ll use this as a marker to set up run training for the FL 70.3 in April

RUN 0:40
6.5 mile race
BIKE 1:30
Hopefully I’ll be able to get at lease a 1:30-2hr ride in later in the day since Sat was short.