Week 10-ish Training

Notes:

Back in the saddle. Sorry to leave everyone high-and-dry last week. Hopefully you still got out and pushed it. We're on the home stretch--race day is a mere three weeks from yesterday!

This week's training sessions will look somewhat familiar. They mimic Week 6, with slight increases on most days. Saturday's "dress rehearsal" remains the same.

Two strength training sessions this week, then we will drop them completely--and replace them with light sit-up/push-up bouts during Weeks 11 & 12.

Use the full distance session at the end of this week to see where you are, what you need to fine tune over the final two weeks. As with Week 6, do all three as quickly in succession as possible to mimic race day conditions/transitions. You should see significant improvement in your performance from the last time we did this--five weeks ago.

Next week, we'll go long and slow.

Plan A (70-80% PME, except Saturday @ Target Race Pace)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 50, then 3 x 150, then 2 x 50 meters freestyle (40 - 45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes) 

• Tuesday: BRICK: 40 minute bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 12 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 (30 seconds rest between, pick a pace that you can maintain throughout); 30 minute bike ride

• Friday: Bike - 40 minute ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 12 on cleans, 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 (Target Race Pace)

Plan B (70-80% PME, except Saturday @ Target Race Pace)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, 3 x 300, 1 x 100 (40 - 45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

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

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 12 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), 3 x 300 meters (30 - 40 seconds rest between, pick a pace that you can maintain throughout); 40 minute bike ride

• Friday: Bike - 50 minute ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 12 on cleans, 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 (Target Race Pace)