Week 6 Training

Notes:

Week 6. Half way through!

Fit in as may of the strength training sessions as you can. In a few weeks we'll taper them off as we get closer to race day. Sessions, sets, and reps all remain the same this week--tinker with weight, and the amount of rest you take between.

The full distance session at the end of this week will be a great way for you to see where you are, what you need to focus on, and (if you've been keeping good logs) how far you've come. If you're ready for a full diagnostic test, push it at race pace. If not, push it in the neighborhood of 80% PME. Do all three as quickly in succession as possible to mimic race day conditions/transitions.

Plan A (60-70% PME, except Saturday @ 80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 50, then 3 x 100, then 2 x 50 meters freestyle (30 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes) 
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 20 minute bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 4 x 150 (30 seconds rest between, pick a pace that you can maintain throughout); 20 minute bike ride

• Friday: Bike - 30 minute ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (80% PME)

Plan B (60-70% PME, except Saturday @ 80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, 1 x 200, 1 x 300, 1 x 200, 1 x 100 (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 20 mile bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 4 x 200 meters (30 - 40 seconds rest between, pick a pace that you can maintain throughout); 30 minute bike ride

• Friday: Bike - 50 minute ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (80% PME)