(1-2 Workouts/day – heavy focus on the swim segment) 2nd workout is always optional
Monday:
Swim: Distance Set
Warm-up: 400 yards
4x150 Kick/Drill/Swim by 50 on: 30sec rest
Main Set: 500 Pull, 2x250 #1ez, #2 faster than #1 on 1min rest, 400pull, 4x100 D1-4 on :30sec rest, 300 pull, 2x150, #1ez, #2 faster than #1 on 1min rest, 200 pull, 4x50 D1-4 on :30sec rest:
Bike: 30 hr ez spin Zone 1, small chain ring only
Tuesday:
Run Intervals: 20min warm-up 8min @ half marathon pace, 4min recovery, 6min @10k pace, 4min recovery, 4min @ 5k pace, 2min recovery 10min cool down
Wed:
Swim: Warm-Up:
200 – Easy
1 x 200 [(Kick/Swim/Drill/Swim by 50), 50 Build to Over Kick, 50 Build]
Preparation Set:
1x [ 50 perfect / 25 build the kick to over kick / 50 perfect / 25 build to all out]
100 easy
Main Set:
1x [100 from a dive at pace – 40 sec rest / 175 holding 2 sec above pace – 1 min rest / 75 building from pace to 90% 40 sec rest / 3x 50 1st and 2nd @ 90%, 3rd all out on 20 sec rest] – easy 200 recovery in between
Kick Set:
1x [100 1 length fast, 100 2 lengths fast, 75 1 length fast, 75 2 lengths fast]
100 Cool Down Minimum
Bike: 2 hr ride + or – 20min on rolling terrain: All zone 2 on the flats and downhills, stay seated for the climbs but push to Zone3-4 and ride through the crest of the hill.
Thursday:
Run: ez 25min run +or- 10min all zone 1
Friday:
Swim (V02max swim)
Preparation Set:
2x [ 100 perfect / 50 build to 90% / 100 perfect / 50 build from 90% to all out]
- The last round of this set should be swum with fins :45 sec rest after each round
100 easy Main Set:
200 with fins from a push swum at 200 PR
5 min recovery in after
2x100 at 100 PR
5 min recovery after both
2x100 negative split – 2nd 50 should be at 50 PR
200 easy
100 Cool Down Minimum
Saturday:
Bike/Run Brick 50 long ride all zone1/2, then hop off and run 10min all zone 1 – just get the feeling of what it’s like to run off the bike (jello legs)
Sunday
Long Run: 2hr all Zone 2 (Focus on stay light on your feet, upright running position)