Week 8

Week 8 Target 19km Threshold Development / endurance

Monday Feb 18

3.5km straight swim

Tuesday feb 19

GYM

Wed feb 20

2 x (500) @ 8mins

2 x (400) @ 5:45

2 x (300) @ 4:45 pull

2 x (200) @ 2:55

2 x (100) @ 1:40 pull

200 CD

TOTAL 3.2km

Thursday feb 21

300 fc 300 pull 300 IM 100 kick

20 x 100 @ 1:30 90-95% effort

TOTAL 3km

Friday 22 february

400 fc / 300 pull / 200 kick / 100 choice

5 x (4x50) KICK @ 1:10 rest 30 after each set

each set : 1 med 2 firm 1 max

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

TOTAL 2.8km

weekend:

5 x (1600) rest 2 mins   Y.A.W.N.

TOTAL 8km