Week 13

Week 13 Target 24km Sustained Endurance

Monday March 25

4 x 1000 @ 16 mins

swim / pull / p&p / swim

TOTAL 4km

Tuesday March 26

AM

10 x (400) as

2 @ 6:30

3 @ 6

2 @ 6:30 pull

3 @ 5:45

TOTAL 4km

PM

5km straight (208 lengths)

Wednesday March 27

5 x (4 x 200) rest extra 60 at 800 as

set 1 @ 3:30

set 2 @ 2:50

set 3 @ 3:15 pull

set 4 @ 2:50

set 5 @ 3.15 pull

TOTAL 4km

Thursday March 28

40 x 100

5 @ 1:45

10 @ 1:30

5 @ 1:40 pull

10 @ 1:25

5 @ 1:40 pull

5 @ 1:30

TOTAL 4km

Weekend

2 x 1 mile swim

Week 12

Week 12 Target 24km Sustained Endurance

Monday March 18

800 swim rest 60

2 x (1600) 24 hour swim pace rest 60

TOTAL 4km

Tuesday March 19

13 x (300)

1 @ 5 mins

3 @ 4:30

3 @ 4:45 pull

3 @ 4:20

3 @ 4:45 build in 100s

100 cool down

TOTAL 4km

PM gym

Wednesday march 20

400 fc / 300 pull / 200 kick / 100 choice

5 x (200) kick

2 @ 4:30

3 @ 3:45 (with fins)

2 x (400) pull and P&P @ 6:30

200 ch

TOTAL 3km

Thursday march 21

300 swim

300 pull

300 kick & Fins

21 x (100) alt

1:35

1:25

1:20

TOTAL 3km

Friday March 22

1 x 1000 @ 17

2 x 500 @ 8 – P&P

3 x 400 @ 5:45

3 x 300 @ 4:45 pull

TOTAL 4.1km

Weekend

5km straight swim (208 lengths)

1 km P&P

TOTAL 6km

Week 11

Week 11 Target 22km Sustained Endurance

Monday March 11

4.5km swim (180 / 188 lengths)

Tuesday March 12

Gym

Wednesday March 13

30 x 100

5 @ 1:45

5 @ 2:00 – 25 drill 25 swim alt

5 @ 2:15 kick

5 @ 1:35 pull

5 @ 1:45 kick with fins

5 @ 2:00 choice

TOTAL 3km

Thursday March 14

400 fc / 300 pull / 200 kick / 100 choice

5 x (400) @ 6:15 as:

300 medium 100 Hard

200 medium 200 hard

200 medium 200 hard

100 medium 300 hard

400 hard

Hard = long strong fast 400 pace NOT sprint!

Total 3km

Friday March 15

1000 @ 16

800 @ 12

600 @ 9:30 P&P

400 @ 6:15 Pull

200 @ 3

500 @ cool down – choice

Total 3.5km

Weekend

4 x (2km) rest 2 mins swim, pull, p&P, swim

Total 8km

Week 10

Week 10 Target 14km Recovery-ish!

Monday 4th march

OFF

Tuesday march 5

10 x (400)

2 @ 6:30

2 @ 6

2 @ 6:15 pull

2 @ 6:30 p&p

2 @ 6

TOTAL 4km

PM GYM

Wednesday march 6

300 fc / 300 pull / 300 IM / 300 kick & Fins

10 x (100) kick as

5 @ 2:15

5 @ 1:45 with fins

16 x (50) @ 60 breathing 3,5,7,9

TOTAL 3km

Thursday march 7

5 x (200) as

1 @ 3:30

2 @ 3:15

2 @ 3

6 x (300) rest 6 after each 300 as

2 x 50 kick @ 1:10

1 x 100 MAX @ 1:30

2 x 50 @ 40

200 cd

TOTAL 3km

Friday march 8

4 x 1000 steady  rest 60

TOTAL 4km

Week 9

Week 9 Target 20km Threshold Development / endurance

Monday 25 february

3.5km straight

500 P&P

TOTAL 4KM

Tuesday 26 february

20 x (200)

2 warm up @ 3:30

4 @ 3

2 @ 2:50

4 @ 3:15 pull

2 @ 2:50

4 @ 3

2 @ 3:30

TOTAL 4KM

PM GYM

Wednesday 27 february

400 fc / 300 pull / 200 kick / 100 choice

6 x (50 kick @ 1:10, 100 drills @ 2, 100 bk / bs @ 2:25)

500 P&P

TOTAL 3km

thursday 28 february

500 ch

16 x (150) alt

2:20 build in 50s

2:10 swim

2:25 build in 50s

3:05 MAX

5 x (100) SKIPS

TOTAL 3.4km

Friday march 1

5 x (800)

1@ 12:30

4 @ 12 as swim / pull / p&p / swim

TOTAL 4km

Weekend : 2km swim