August 25 2008:: Volume reduction/Speed Work/Rest
Monday:
Bike: 30min ez spin Zone 1, small chain ring only
Tuesday:
Run Intervals: 20min run – 10min warm-up with [1x(5min at zone 2 w/2min rest, 4min at zone 4 w/2min rest, 3min at zone 5 w/3min rest)] Cool down
Wednesday:
Swim: 100yrds to help loosen up from the week [200 warm-up, (3x100 Kick/Swim on :20sec rest), (4x50’s Descend 1-4 on :25sec rest), 100 Build to mile pace, 200 cool down)
Thursday:
Run: ez 20min run all zone 1
Friday:
Rest and Relax
Saturday:
10min run with some light 30 sec pick-up 300 yrd ez swim with 2x75 at Mile Pace
Sunday:
Swim V02 MAX Workout #3: Target is 500-1650 race training. Decreasing
segments of a 500 are swum at pace, negative split, and all out with
full recovery in between. The set is a progression from “VO2 MAX
Workout #1” as the intensity has been ramped-up.
Warm-Up:
400 – Easy
1 x [100 perfect, 75 drill/swim/drill, 50 Kick, 25 Build]
Preparation Set:
1x [ 75 perfect / 50 build to 90% / 75 perfect / 50 build from 90% to all out]
100 easy
Main Set:
200 @ 500 Pace
5 min recovery in after
1x100 negative split from a push
5 min recovery after both
Thanks to Lance Pantigutti of Without Limits Productions for these great weekly workout that will have you race ready in no time.