(2 Workouts/day – heavy focus on the swim segment)
* Second workout is always optional
Week 1: Base/Intro
Monday:
Swim: Distance Set
Warm-up: 400 yards
4x150 Kick/Drill/Swim by 50 on: 30sec rest
4x75 Odds are Build, evens are Ez 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:
200 Cool down
Bike: 1 hr ez spin Zone 1, small chain ring only
Tuesday:
Run Intervals: 20min warm-up 10min @ half marathon pace, 5min recovery, 8min @ half marathon pace, 4min recovery, 6min @10k pace, 4min recovery, 4min @ 5k pace, 2min recovery 15min cool down
Ez swim: 1,000yrds to help loosen up from the week [200 warm-up, (3x100 Kick/Swim on :20sec rest), (4x74’s Descend 1-4 on :25sec rest), 200 cool down]
Wed:
Swim: Warm-Up:
400 – Easy
4 x 200 [(Kick/Swim/Drill/Swim by 50), 50 Build to Over Kick, 50 Build] 1200 yards
Preparation Set:
3x [ 50 perfect / 25 build the kick to over kick / 50 perfect / 25 build to all out]
100 easy
550 yards
Main Set:
3x [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
2,100 yards
Kick Set:
2x [100 1 length fast, 100 2 lengths fast, 75 1 length fast, 75 2 lengths fast]
700 yards
200 Cool Down Minimum
Bike: 2hr 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:
Bike Intervals: 30min warm-up building through the ride to Zone 3: 2x15min @ AeT pace – 20bpm HR lower than LT Zone 4 effort with 7min in between, 10min @zone 4 LT effort cool down rest of the ride
Run: ez 45min run +or- 10min all zone 1
Friday:
Swim V02max swim
Preparation Set:
3x [ 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
1000 yards
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
5 min recovery after both
4x50 [#1 and #2 negative split from a push / #3 and #4 all out]
800 yards
200 easy
Kick Set:
2x [100 on 2 min, 2x 75 on 1:20, 3x50 on :50, 4x25 on:20] with fins
1,000 yards
200 Cool Down Minimum
Total: 5,000 yards
Saturday:
Bike/Run Brick 2.5hr long ride all zone1/2, then hop off and run 20min all zone 1 – just get the feeling of what it’s like to run off the bike (jello legs)
Sunday:
Long Run: 1hr all Zone 2 (Focus on stay light on your feet, upright running position)
Ez Swim: 1,000yrds 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 cooldown]
Thanks to Lance Pantigutti of Without Limits Productions for these great weekly workouts that will have you race ready in no time.