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
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