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