Training Schedule

Fri. 9/3/04	Steph *Athletes option day - swim or bike* 150s warm-up 2x50 descend 1-4 10RI 500s lvl5 5x50 (1,3,5 descend hypoxic/25yards-4,3,2, and finish with just 1 breath on #5) (2,4 – drill finger tip drag) (3,5 – recovery free) 250 steady aerobic 100 easy 50 non free 1400 total	Shelly *Run* 30 minute run Stretch/Strength training
Fri. 9/3/04	--------OR----------- 20 mile bike
Sat. 9/4/04	Steph *Swim/LSD BIKE* 100 swim, 100 kick, 100 pull 3 x 100 drill 1st 50, swim 2nd 50 (HS, DPS, CF) 3 x 500 :20 RI 3 x 300 :20 RI 3 x 200 :20 RI #3 for each of the preceeding 3 sets is broken at the half for 5”RI. Try to complete it faster than the first two. 100 easy non free cool down 3700 total 60 mi bike, w/ at least 5 mi moderate hills	Shelly *Swim/run/strength* Swim 2500 3 mile run Stretch/Strength training
Sun. 9/5/04	Steph - partial switch with Sat. - do bike & run with Shelly today. *Bike/Run* Bike on Trainer: Optional with no more than 60 minutes. Focus on LSD and 105 RPM in last 5-8 minutes. 2:00-2:30 min Run 12-15 Miles of LSD with ladder pick up during last 20 minutes. IMC folks go the shorter distance. Ladder: 1’ Race Pace 2’ RI 1:30’ Race Pace 2’ RI 2:00’ Race Pace 2’ RI 1:30 Race Pace 2’ RI 2:00’ Race Pace 1:30 RI 1:30’ Race Pace1:30 RI 1’ Race Pace 1:30 RI	Shelly Bike/Run 7am start: 55 mile bike around Morgan Territory, followed by a 30 minute walk/run. Stretch/Strength training
Mon. 9/6/04	Steph REST DAY! 2nd week of pyramid Totals Swim: up to 9000 yards Bike: 98-105 miles Run: 21-25 miles	Shelly Run 30 minute run Stretch/Strength training
Tues. 9/7/04	Steph Swim 100s100k100p100k100s 4 x (25BBR, 25 1ASOSB, 50s) 300 lvl6 2x50 CFS 300 lvl6 2x50 HS 300 lvl6 2x50 swim golf 100 easy 4x50 descend(lvl7 to lvl9) 100 non free cool down 2500 total	Shelly Run/swim a.m. 3 mile run p.m. 2500 yard swim (see Steph's workout) Stretch/Strength training
Wed. 9/8/04	Steph Bike/run Bike 60' lvl 4 Or At least 15 miles w 5 x 2' @ Ironman Race Pace AND @ 110 RPM Run LSD 7-9 miles IMC folks go the shorter distance	Shelly *Bike/run* Bike 60' lvl 4 Or At least 15 miles 30 minute run Stretch/Strength training
Thurs. 9/9/04	Steph Track Workout 15’ warm-up lvl3-4 Dynamic Run Drills 4 x 100 strides 800 @ Race Pace 8 x 200 lvl 9 w/200 RI 800 @ RP 800 ez 15’ cool down lvl3-4	Shelly Run 40 minute run Stretch/Strength training
Fri. 9/10/04	Steph Athletes option day - swim or bike 300 swim 4x50 (drill 25 1ASOSB, s25) For following sets: 5” RI between all intervals, lvl5 pace, 30” RI between sets 5x100 4x150 3x200 2x250 100 easy recovery For next sets: 15” RI between all intervals, 1’ RI between sets 4x100 lvl7 4x50 lvl 8 4x25 lvl 9 :15 RI 100 easy 100 non free 3700 total	Shelly *Athletes option day - swim or bike* 300 swim 4x50 (drill 25 1ASOSB, s25) For following sets: 5” RI between all intervals, lvl5 pace, 30” RI between sets 5x100 4x150 3x200 2x250 100 easy recovery For next sets: 15” RI between all intervals, 1’ RI between sets 4x100 lvl7 4x50 lvl 8 4x25 lvl 9 :15 RI 100 easy 100 non free 3700 total Stretch/Strength training
Fri. 9/10/04	---------OR----------- 25 mi bike, max of 75’	---------OR----------- 25 mi bike, max of 75’
Sat. 9/11/04	Steph Bike/run brick Long Bike short Run Brick-At least 5000 feet of climbing for ALL, Run between 30’-60’. LSD bike day At least 70 mi bike, No more than 80 mi. Transition run: 30-60minutes w/ 6 x 30’ pick ups in last half	Shelly Run 4 mile run Stretch/Strength training
Sun. 9/12/04	Steph	Shelly