Effort levels:
Description----------Effort Level 1-10----------How it should feel
Easy-----------------------3-4-----------I could go all day
Moderate------------------5-6---------- Getting difficult, but I can hold it
Moderately Hard----------7-------------Breathing is noticeably hard
Hard-----------------------8-------------Definitely breathing hard
Powerful------------------ 9-------------Legs a’ burnin’ now
Max Effort-----------------10-----------How much longer!?!?
Swim:
WU: 500 swim, 4x50 drill, 4x50 build.
Main set: 5x200 (30”) moderate; 10x100 (30”) hard.
CD: 200 easy.
What this means:
WU: Get to the pool on time, and begin to swim easy to warm up for about 500yds. Then do 4 drills, each 50yds with plenty of recovery time. Do these together. Then do 50yd accelerations (not full sprints) four times with recovery time between. Do this also together.
Main: All together, swim 200yds at a moderate pace, rest 30 seconds, and repeat for a total of 5 200yd swims. Since not everyone is the same speed, the faster swimmers will have more recovery time while slower swimmers will have less. If a swimmer can’t make the interval, he should shorten the swim by 25yds or move down one group. If another swimmer is resting significantly more, he should increase the swim by 25yds or move up to the next group. After the 5x 200, swim (10) 100yd swims at a hard effort with approximately 30 seconds of recovery time. It is fine to have some extra rest between the 200s and the 100s to regroup.
CD: Do the cool down alone so you can go easy. It is also good to practice more drills during the cool down period, but the effort level is easy.
Bike or run:
1:30. Easy for 30’; moderate for 30’ with 3x5’ hard, low cadence (2’ easy); easy to finish.
What this means:
The total ride time is 1hr 30min. Go at an easy pace for 30 minutes to warm up, then in the next 30 minutes, accomplish three hard efforts utilizing a low cadence, each lasting 5 minutes. Recovery easy for 2 minutes at normal cadence between the hard efforts (5’ hard, 2’ easy, 5’ hard, 2’ easy, 5’ hard). After this, recover with an easy ride back to the start point for a total of 1:30.
