Week 24

Tomorrow begins week 24 of my 36 week training program. At the conclusion of this week I will be 2/3 of the way through. The 36 week training program is broken down into 4 phases:

weeks 1-2: Orientation - low intensity / low duration training
weeks 3-22: Base Building - begins low intensity / low duration increasing to moderate intensity and long duration training
weeks 23-34: Competitive Season - mix of low - high intensity / moderate to ultra long duration
weeks 35-36: Tapering - Decreasing work load in preparation for the race

The following is the schedule for my workout tomorrow. The workout is a combination high intensity swim and bike, followed by 30-4o minutes of strength training, depending on how I feel. Looks like I am going to have to get to the gym at 5am sharp if I am going to squeeze this one and make it to work on time.

SWIM 0:45

WARM UP
4 x 200 increase 20 sec rest between sets- increase intensity from 50% to 75%

MAIN SET
16 x 100 w/10 sec rest after each
#1-4: increase intensity from 60% - 85%
#5-16: Each one should be high quality @88-92%
-- record your average on the last 12 for future comparison

COOL DOWN
100 Swim - 100 Kick - 100 Pull - 100 Swim

BIKE 1:20
Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70%
INTERMEDIATE SET
4 x 20 sec relaxed "bursts" of speed w/40 sec easy @100rpm after each
MAIN SET - BIG TARGET!
2 x 20:00 @84-92% w/15:00 easy spinning @60-70% in between
COOL DOWN
Continue spinning, bringing your HR down slowly until it's under 50% by the end

STRENGTH TRAINING 0:40
Focus upper body power and lower body stability and flexibility exercises

Total Time: 2:45