Tirsdag, 5. træningsuge

SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull) -- continuous
MAIN SET
8 x 200 w/20 sec rest after each
(ALTERNATE MAIN SET: 9 x 100 w/10 sec rest)
-- hold every 200 even at 70% intensity, concentrating on minimizing your stroke count throughout the set
COOL DOWN
300 Pull, bringing your HR back under 60% by the end

Mandag, 5. træningsuge

Løb 0:40
10:00 easy jogging, allowing your HR to get up to 60% gradually
24:00 "tempo run" -- performed as follows:
6:00 @75% -- 2:00 @60% -- straight into
2:00 @84% with fast foot speed -- 6:00 @60% -- straight into
6:00 @75% -- 2:00 @60%
Continue cooling down until your HR is back under 60%

Torsdag, 4. træningsuge

BIKE 0:55
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)
30:00 continuous spinning, following this pattern:
- 7:00 @75%, 3:00 @60%
- 2:00 @85%, 8:00 @65%
- 7:00 @75%, 3:00 @60%
COOL DOWN
spin easy through the end of the session

Onsdag, 4. træningsuge

BIKE 1:10
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually.
(This is a 5:00-4-3-2-1:00 pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.

RUN 0:25
This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no time!

Tirsdag, 4. træningsuge

SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim
-- the 2nd swim should be faster than the 1st, at around 75-80% intensity
MAIN SET
5 x 300 w/20 sec rest after each
-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)
(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)
COOL DOWN
200 easy, holding perfect technique

Søndag, 2. træningsuge

BIKE 1:20
WARM UP
15:00 easy spin -- use a gearing pyramid to gradually build to 75%
DRILLS
2 x 3:00 ILT w/30 sec rest after each;
2 x 4:30 VG Sets w/30 sec rest after each
MAIN SET
3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)
w/3:00 recovery @60% intensity after each set
COOL DOWN, gradually bringing your HR back under 60% by the end

Lørdag, 2. træningsuge

SWIM 0:45
WARM UP
800 Swim -- every 4th length choice, rotate through in IM order
-- i.e. 2 x (75 free, 25 fly, 75 free, 25 back, 75 free, 25 breast, 100 free)
MAIN SET
8 x 150 w/15 sec rest after each
Hold HR constant at 65%, and try to keep your times even throughout the set. The goal here is to begin to learn a sense of pacing at a particular intensity level.
COOL DOWN
400 Pull, concentrating on rotating your hips and minimizing the number of strokes per length.

BIKE 0:30
Continuous spinning in your small chain ring,
holding your HR between 60-70% throughout

RUN 0:55
This long steady distance (LSD) run will increase in duration over the course of the season. After 5-10:00 of easy jogging to warm up, hold your HR constant at 70-75% throughout this effort.
Cool down completely after these two workouts with some light stretching.

Fredag, 2. træningsuge

FREE :)

Torsdag, 2. træningsuge

SPINNING 0:40
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