Base/Build/LT (2nd workout is always optional)
Monday:
Swim: Distance Workout: Pace = 100yrd split for a mile
Warm-Up:
400 – Easy
3 x [200 (Kick/swim by 50), 200 (Drill/swim by 50), 100 Build] 1500 yards
Main Set:
100 – 3 sec faster than pace on 2 Min or :20sec rest
200 – Steady recovery on 3 Min
100 – 3 sec faster than pace on 2 Min
200 – Steady recovery on 3 Min
Bike: 40 ez spin Zone 1, small chainring only
Tuesday:
Run Intervals:
20min warm-up 2x8min Building to Zone 3 with 5min rest in between: 10min run progression starting at zone 3 and building to zone 4…cooldown 15min
Wednesday:
Swim:
Warm-Up:
200 – Easy
1 x 150 (Kick/Drill/Swim by 50), 100 Perfect, 50 Build
Preparation Set:
1x [ 50 perfect / 50 build the kick to over kick / 50 perfect / 50 build to all out]
100 easy
Main Set:
1x [100 from a dive at 2 sec under pace – 20 sec rest / 175 holding pace – 30 sec rest / 75 building from pace to 90% 20 sec rest / 3x 50 1st @ 90%, 2nd and 3rd all out on 10 sec rest] – easy 150 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: 1hr ride + or – 20min on rolling terrain
Thursday:
Run: 25 min very ez run all Zone 1 on flat terrain
Friday:
Swim V02 MAX Workout #2:
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
2x50 [#1 and #2 negative split from a push / #3 and #4 all out]
100 easy
100 Cool Down Minimum
Saturday:
Bike/Run Brick: 1.5 hr ride Negative Split(ie 2nd half faster than the first half) hop off and run 15min building the run as a progression to 10k race pace by the end (caution: start off slower than you want to Zone 1)
Sunday:
Long Run: 45 all Zone 2 for the first hr then build to Zone 3 LT Pace (ie Half marathon pace) for the last 15min (Focus on stay light on your feet, upright running position)
*Thanks to Lance Pantigutti of Without Limits Productions for these great weekly workout that will have you race ready in no time.