Week 9

Week 9 Target 20km Threshold Development / endurance

Monday 25 february

3.5km straight

500 P&P

TOTAL 4KM

Tuesday 26 february

20 x (200)

2 warm up @ 3:30

4 @ 3

2 @ 2:50

4 @ 3:15 pull

2 @ 2:50

4 @ 3

2 @ 3:30

TOTAL 4KM

PM GYM

Wednesday 27 february

400 fc / 300 pull / 200 kick / 100 choice

6 x (50 kick @ 1:10, 100 drills @ 2, 100 bk / bs @ 2:25)

500 P&P

TOTAL 3km

thursday 28 february

500 ch

16 x (150) alt

2:20 build in 50s

2:10 swim

2:25 build in 50s

3:05 MAX

5 x (100) SKIPS

TOTAL 3.4km

Friday march 1

5 x (800)

1@ 12:30

4 @ 12 as swim / pull / p&p / swim

TOTAL 4km

Weekend : 2km swim