WEEK #3 - 1st Week of 1st Pre-Season Cycle
Swim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10
Monday
- SWIM 0:45
- WARM UP
- 400 Swim -- 2 x 100 Kick -- 2 x 100 Pull
- MAIN SET
- 150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each
- Alternate 50 freestyle / 25 Choice for each repeat
- Intensity should be between 75-80% for freestyle, under 75% for choice
- (ALTERNATE MAIN SET: Remove the 250's from above)
- COOL DOWN
- 100 easy, holding perfect technique
DAILY TOTAL: 0:45
Tuesday, 12/17
- BIKE 0:55
- WARM UP
- 10:00 easy spinning in your small chainring, gradually allowing your HR
- to get up to 60%
- MAIN SET
- Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence (faster pedaling).
- 2 sets of the following (40:00 total):
- (8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into
- (2:00 interval @84% intensity - 8:00 recovery @60% intensity)
- COOL DOWN completely, allowing your HR to get back close to 50% by the end
- RUN 0:30
- Gradually bring your HR up to 65% during the first 15:00
- Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides PerMinute) to 80-90.
- Cool down completely -- don't stop until your HR is well under 60%
DAILY TOTAL: 1:25
WEEK-TO-DATE: 2:10
Wednesday, 12/18
- SWIM 0:45
- WARM UP
- 2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous
- - 65% intensity for #1 & 75% for #2
- MAIN SET
- 4 x 300 w/20 sec rest between each
- (ALTERNATE SET: 4 x 200)
- #1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok)
- -- You should descend this set,
- getting progressively faster from #1 (65%) to #4 (84-88%)
- COOL DOWN
- 3 x 100 @60% w/10 sec rest after each
- BIKE 0:45
- WARM UP
- 10:00 easy spinning, gradually bringing your HR up to 65%
- DRILLS
- 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
- -- 6 x (20 sec one leg, 10 sec transition)
- 15:00 straight time trial effort @75% intensity
- COOL DOWN
- spin easy through the end of the session
DAILY TOTAL: 1:30
WEEK-TO-DATE: 3:40
Thursday, 12/19
- SWIM 1:00
- WARM UP
- 2 sets of (150 Swim - 100 Kick - 150 Pull)
- -- let your intensity slowly get above 65%
- MAIN SET
- 3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3
- (ALTERNATE SET: 3 x 400)
- Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length.
- COOL DOWN
- 6 x 50 Swim w/10 sec rest after each, holding your HR below 70%
- Concentrate on rotating your hips and minimizing the number of strokes per length.
- RUN 0:35
- 10:00 easy jogging, allowing your HR to get up to 60% gradually
- 20:00 "tempo run" -- performed as follows:
- 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into
- 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous
- Continue cooling down until your HR is well under 60%
DAILY TOTAL: 1:35
WEEK-TO-DATE: 5:15
Friday, 12/20
Complete recovery day -- get ready for the weekend!
Saturday, 12/21
- BIKE 1:30
- WARM UP
- 15:00 easy spin -- use a gearing pyramid to gradually build to 75%
- -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
- DRILLS
- 3 x 3:00 ILT w/30 sec rest in between
- -- each ILT should be done as (20 sec one leg - 10 sec transition)
- MAIN SET
- Straight 55:00 time trial, with mixed intensities -- be sure to
- follow these guidelines closely:
- (7:00 @75% intensity, 3:00 @60% aerobic pace)
- (3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery)
- (8:00 @75%, 2:00 @60%)
- (2:00 @84% 8:00 @60%)
- (15:00 @75% intensity to finish the set)
- COOL DOWN to 1:30 total, gradually bringing your HR
- back under 60% by the end
DAILY TOTAL: 1:30
WEEK-TO-DATE: 6:45
Sunday, 12/22
- RUN 0:50
- This is a gentle, relaxing run done at very low intensity throughout. Your HR
- intensity should never exceed 75%, and should be held closer to 65%.
- BIKE 0:35
- Use this as a "cool down" spin in your small chain ring, beginning @75%
- intensity after the run, and gradually coming down to 60% by the end.
- You should feel invigorated at the end of your first "real" week!
DAILY TOTAL: 1:25
WEEK-TO-DATE: 8:10
No comments:
Post a Comment