Build/LT/Speed Work (2nd workout is always optional)
Monday:
Swim: Distance day:
Warm-up 300yards 2x [200 Kick/swim/drill/swim by 50, 2x75 build w/:30sec rest]
Main set: 1x300 pull on 1min rest D1-4, 2x1000 with 2min rest in between #1 Negative split the 500s, # 2 Build each 500 to mile pace
Cool down at least 300
Bike: 35min ez spin Zone 1, small chain ring only
Tuesday:
Run Intervals: Speed Ladder: 15min warm-up starting at 3min slower than your best mile time: (eg. 5min mile starts at 8min pace) 30 sec @ 8min pace, 30sec ez, 30sec @ 7:30pace, 30sec ez, all the way down to your mile pace and then back up the ladder. So you will have a total of 14 running intervals of 30sec running/30sec ez (Great workout to do on the treadmill to self monitor and control pace)
Wednesday:
Bike: 1hr ride + or – 30min 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:
Bike Intervals: 1.25 hr ride, 20min warm-up then 10x2min at goal race pace effort with 2min in between, 15min progression in TT position from zone2-zone 3, all zone 1 rest of the ride
Optional - Run: ez 20min + or – 5min
Friday:
Swim: Warm-up: 300, MS: 400 drill/swim by 50, 300 Kick/Swim by 50, 200pull/ez, 100 Build (RI: 40s)
Main set: 4x50 (D1-4 to 300 pace on 2min)
300pull (steady)
4x75 (Odds: Build, Evens: drill/swim/drill)
300pull Build each 100 to goal 500 pace
50 ez
Saturday:
Bike/Run Brick: 2hr ride + or – 30min Build the last 30min the race pace (ie sprint or Olympic distance pace) hop off and run 15min starting at 10k pace and building to 5k for the last 5min
Sunday:
Long Run: 1hr all Zone 2 for the first 40min then 2x15min sessions at Zone 3 LT Pace w/5min recovery in between – remaining run at Zone 2 aerobic pace(Focus on stay light on your feet, upright running position)
Thanks to Lance Pantigutti of Without Limits Productions for these great weekly workouts that will have you race ready in no time.