Week 6 Target 17km – Threshold development
Monday Feb 4th2.5km straight Rest 601km Pull500 P&P
TOTAL 4km
Tuesday Feb 5th 5 x (400)1@ 6:302@ 6:15 pull2 @ 5:45 swim
10 x (200)4 @ 3mins3 @ 2:502 @ 3:10 pull1 cool down
TOTAL 4km
Wednesday feb 6th - work
Thursday feb 7th400 fc / 300 pull / 200 kick / 100 choice
12 x (150) @ 2:25 alt50 H 100 E100 H 50 E150 H50 E 50 M 50 E
200 Cool Down
TOTAL 3KM
AM Friday feb 8th - GYM
PM swim:50 x (100) as5 @ 1:4510 @ 1:35 pull5 @ 1:45 K&F10 @ 1:30 swim5 @ 2:15 kick5 @ 1:25 swim10 @ 1:35 pull
TOTAL 5km
try squeeze and extra 1km outdoor / pool over weekend
