Intl Distance - Week 34

http://mike.llerandi.org/intl2/inwk34.htm

International Distance Group Week 34

Swim 2:30 - Bike 6:20 - Run 3:45 - Total: 12:25 Monday Complete day off.... Tuesday SWIM 0:45 WARM UP 400 Swim - 300 Kick - 200 Pull - 100 IM with 15-20s rest interval MAIN SET 1000 Loco Swim: 1 lap easy, 1 lap hard; 2 laps easy, 2 laps hard; 3 laps easy, 3 hard; 4 easy, 4 hard; and back down (do 4/4 twice) COOL DOWN 600 Pull @70% -- evenly paced using a relaxed stroke BIKE 1:25 20:00 warm up spin, gradually bringing your HR up to 70% by the end MAIN SET 2 sets of the following, continuous (no additional recovery between sets): 8:00 @75% intensity w/2:00 recovery @60% 5:00 @80-85% intensity w/3:00 recovery @60% 3:00 @85-90+% intensity w/4:00 recovery @60% 20:00 gradual cool down spin, bringing your HR back under 60% by the end DAILY TOTAL: 2:10 Wednesday RUN 0:50 10:00 gradual warmup, bringing your HR up to 70% by the end 2 x 15:00 @75% with 5:00 @ 60-65% recovery jogging in between - the second repeat should be just as fast, if not a little faster than the first - the short break will allow you to run faster from the 15 to 30-minute mark as opposed to a straight 30-minute tempo run

1 of 4

1/11/08 9:04 PM

Intl Distance - Week 34

http://mike.llerandi.org/intl2/inwk34.htm

Cool down to 0:50 BIKE 1:15 20:00 continuous riding - 5:00 each @ 60-70-75-80% intensity Main Set 4 x (4:00 @75%, 3:00 @85%) w/3:00 @60% recovery after each 15:00 cool down spin gradually reducing the intensity to 60% DAILY TOTAL: 2:05 WEEK-TO-DATE: 4:15 Thursday SWIM 1:00 WARM UP 200 Swim MAIN SET 1:00 rest after each: - 1500 Swim @70% intensity, evenly paced throughout - 1000 Pull, alternating 100 @75% with 100 @85% - 500 Swim -- hold high intensity throughout (90%), and record your time COOL DOWN 300 easy swim RUN 1:05
This is designed to be done at the track, but you can follow the instructions on the road if necessary

WARM UP 15:00 jog, progressing gradually to 75% intensity MAIN SET 2400 (6 laps, or 10:00) @75% intensity w/1 lap (2:00) recovery @60%; 1600 (4 laps, or 7:00) @85% intensity w/1 lap (2:00) recovery @65%; 2 x 800 (2 laps, or 3:00) @90+% intensity w/2 laps (4:00) recovery @65% after each cool down at least 10:00, until your HR is back near 60% DAILY TOTAL: 2:05 WEEK-TO-DATE: 6:20

2 of 4

1/11/08 9:04 PM

Intl Distance - Week 34

http://mike.llerandi.org/intl2/inwk34.htm

Friday SWIM 0:45 WARM UP 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest, each one should be progressively faster MAIN SET 15 x 100 w/15 sec rest after each - hold an even pace throughout and maintain roughly 80-85% intensity - his set should help you develop a strong sense of pacing during longer open water efforts COOL DOWN 400 Pull @70%; work on stretching out your stroke and holding an even stroke count BIKE 1:00 10:00 warm up spin, begin at an easy pace and slowly increase your intensity to 70% Intermediate Set 4 x 15 sec fast spinning @110+ rpm cadence w/45 sec recovery after each Main Set 2 x 15:00 @75% w/ 3:00 recovery @60% Cool down completely, allowing your HR to get back well below 60% before stopping DAILY TOTAL: 1:45 WEEK-TO-DATE: 8:05 Saturday BIKE 2:00 Indoor alternative: 20:00 warm up spin Intermediate Set 20:00 continuous riding - 5:00 each @ 60-70-75-80% intensity Main Set 5 x (7:00 @75%, 3:00 @85%) w/2:00 @60% recovery after each 10:00 cool down

3 of 4

1/11/08 9:04 PM

Intl Distance - Week 34

http://mike.llerandi.org/intl2/inwk34.htm

RUN 0:30 This run can be done either right after biking or later in the day. Build into it the first few minutes, then hold the majority of the run @70% intensity. Allow enough time to completely cool down by the end. DAILY TOTAL: 2:30 WEEK-TO-DATE: 10:35 Sunday RUN 1:20 Hold a steady pace throughout, keeping your intensity at or under 75%. You should feel strong & in control, and even rejuvenated by the end. BIKE 0:30 Easy recovery spin to aid in your recovery, either outside or indoors on your trainer. DAILY TOTAL: 1:50 WEEK-TO-DATE: 12:25

4 of 4

1/11/08 9:04 PM