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