Week 7

Week 7 Target 18km – Threshold development / endurance

Monday Feb 11th

3km straight

500 pull 500 P&P

TOTAL 4km

Tuesday Feb 12th AM

13 x (300) as:

1 @ 5 mins

3 @ 4:45 – build in 100s

3 @ 4:30

3 @ 4:45 pull

3 @ 4:30 build in 100s

100 CD

TOTAL 4km

PM – GYM

Wednesday Feb 13th

200 SKIPS  - Swim @ 3:30 / Kick @ 4:30 / IM @ 4 mins / pull @ 3:15 / swim @ 3mins

4 x (4x25 @ 35

    2 x 50 @ 1:10

    1 x 100 @ 2:30)

set 1 – kick

set 2 – bs

set 3 – kick & fins

set 4 – bk

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

TOTAL 3km

Thursday Feb 14

400 fc / 300 pull / 200 kick / 100 choice

5 x (4x100) REST 60 after each set

each set consists of:

1 @ 1:25

2 @ 1:20

1 @ 1:25

TOTAL 3km

Friday 15 February

100 swim @ 1:45

200 swim @ 3:15

400 swim @ 6

800 swim @ 12

1000 pull @ 16

800 swim @ 12

400 swim @ 6

200 swim @ 3

100 cd

TOTAL 4km