Intl Distance - Week 24

http://mike.llerandi.org/intl2/inwk24.htm

International Distance Group Week 24

Monday, Day off -- relax and enjoy... Tuesday SWIM 0:45 WARM UP 400 Swim MAIN SET
Take 1:00 rest after the 1200 Swim and before the 800 Pull. The purpose of this set is to work on stroke technique and getting into a rhythm over the course of a long swim. It's not meant to wipe you out, so stay in control of the pace. Concentrate on keeping your strokes per length constant & holding good form.

1200 straight swim, done in the following way: 500 @75-80% intensity, feeling like a long open water swim 500 @85-90%, building intensity toward the end 200 @90%, very high intensity through the finish 800 Pull @80-85% steady intensity the entire way (you can use paddles if you want) COOL DOWN 4 x 50 recovery w/10 sec recovery, nice and easy BIKE 1:10 15:00 warm up spin, begin at a very easy pace and increase your intensity to 65% Intermediate Set 6 x 15 sec fast w/45 sec easy spin after each - get your HR up and body ready for the main set Main Set Let your HR gradually rise on #1, don't force it up past 90% - youll notice that it will probably take until the second repeat to reach the desired intensity zone. 5 x 4:00 @90-95% w/2:00 @60% easy spin after each - take an extra 6:00 rest after #3

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Intl Distance - Week 24

http://mike.llerandi.org/intl2/inwk24.htm

Cool down completely DAILY TOTAL: 1:55 Wednesday RUN 1:00 15:00 warmup, bringing your HR up to 70% gradually Go straight into a 20:00 tempo run @70-75% take a couple minute light jog before doing: 8 x 20 sec strides w/1:40 easy jog after each - try to fit in 30-32 complete strides in 20 sec. & hold good running form Finish with a steady cool down, gradually lowering the intensity level back to 60% BIKE 1:35
Simple, straightforward workout designed to keep your intensity in check and allow your body some "active recovery."

20:00 warmup spin, gradually raising your HR up to 70% by the end 3 x 15:00 @75% intensity w/7:30 recovery spinning @60% intensity after each Cool down completely DAILY TOTAL: 2:20 WEEK-TO-DATE: 4:30 Thursday SWIM 1:00 WARM UP 8 x (50 Swim - 50 Kick - 25 IM order) w/10 sec rest MAIN SET Descending time trials: 900 Swim @70% - 40 sec rest 700 Swim @75% - 40 sec rest 500 Pull with Paddles @80% COOL DOWN 12 x 25 on 30 sec interval (leave every 30 sec) - alternate (3x thru): 25 kick - 25 left arm - 25 right arm - 25 swim

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Intl Distance - Week 24

http://mike.llerandi.org/intl2/inwk24.htm

RUN 1:15
This workout is designed to be done at a track, though we will include the durations for these sets in case youre forced to stay out on the roads, or inside on a treadmill.

15:00 warmup jog 4 x 20 sec run ups (about 100-150m on the track) w/40 easy jog (about 100-150m) 4 x 1200m (or 5:00) w/ 400m (or 2:00) @60% after each - each one is performed as: 400m (or 1:50) @80-85%, 400m (or 1:40)@85-90%, 400m (or 1:30) @90+% Cool down, bringing your HR under control before the end DAILY TOTAL: 2:15 WEEK-TO-DATE: 6:45 Friday SWIM 0:45 WARM UP 200 Swim, then 16 x 25 w/5 sec rest after each - alternate (4x thru): 1 Kick, 2 Swim, 1 IM order MAIN SET 20 x 75 @70-75% w/10 sec rest odds: (50 free - 25 kick) evens: (25 free - 25 choice - 25 free) COOL DOWN 400 Pull @70% DAILY TOTAL: 0:45 WEEK-TO-DATE: 7:30 Saturday Another "Saturday triple". The run and swim can be scheduled together at the pool (by water running) -both are still to be done at very low intensities. BIKE 2:10 Indoor Alternative:

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Intl Distance - Week 24

http://mike.llerandi.org/intl2/inwk24.htm

20:00 warm up spin, gradually bringing your HR up to 70% by the end DRILLS These will help improve your technique and increase your HR for the main set. Alternate an ILT set with a VG set, performing 2 of each (30 sec between sets): 4:30 Isolated Leg Training: 30 sec right leg only, 15 sec transition 4:30 Variable Gearing Set - do this twice through for each set: 45 sec in medium gear @105 rpm, 45 sec in easy gear @115 rpm, 45 sec in harder gear @95 rpm MAIN SET 2 x 30:00 w/10:00 recovery after each Keep your HR below 75% for the first one, and let it climb to as high as 85% if you feel comfortable doing so on the last one Long, gradual cool down spin, bringing your HR back under 60% RUN 0:30 Steady aerobic effort, immediately after the bike ride. Get into a relaxed tempo right away and allow your HR to hang out at around 75% throughout the run. Maintain a "proud", tall relaxed form and relatively quick and light cadence. SWIM 0:30 4 x 400 Swim w/1:00 rest after each #1 @60% #2 @70% #3 @80-85% #4 back down @60% - the last 100 should be very easy DAILY TOTAL: 3:10 WEEK-TO-DATE: 10:40 Sunday RUN 1:10 This final run of the week can give your body some "lipid metabolism" (fat burning) training that it will need in the longer races. You should hold a steady intensity level throughout (anything above 70% and below 80% is fine), and reduce your intensity substantially during the final 20:00 to help you cool down properly.

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Intl Distance - Week 24

http://mike.llerandi.org/intl2/inwk24.htm

BIKE 0:50 Immediately after the run if possible to add additional aerobic work. After 20:00 @70-75%, do the following drill to mix it up: 3 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows: -- 3 x through: -- 40 sec @90-95 rpm, 75% intensity; -- 20 sec @100-105 rpm, 80% intensity; -- 30 sec @80-85 rpm, 85% intensity Bring your HR back down under 60% by the end DAILY TOTAL: 2:00 WEEK-TO-DATE: 12:40

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