TRAINING SCHEDULES
ORIENTATION
Week 1
Week 2

PRE-SEASON
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Week 20
Week 21
Week 22

COMPETITIVE SEASON
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12

TAPER PERIOD
Week 1
Week 2
 

Ultra Distance Group

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

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 Per Minute) to 80-90.

Cool down completely -- don't stop until your HR is well under 60%

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

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%

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

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!