Week 15

Target 24km Sustained Endurance

Monday April 8

4.5km swim

Tuesday april 9

2 x

100 @ 1:30

200 @ 3

300 @ 4:30

400 @ 6

400 @ 5:50

300 @ 4:20

200 @ 2:55

100 @ 1:25

rest 60 between each set

Tuesday april 9 pm gym

Wednesday april 10

400 fc / 300 pull / 200 kick / 100 choice

10 x 100 kick 5 @ 2:15      5 @ 1:45 with fins

500 P&P

500 choice

Thursday april 11

5 x 200 SKIPS

5 x (50 @ 40

      100 @ 1:25

      200 @ 2:45

      50 @ 40) rest 60 between sets

100 cool down

Friday april 12

5 x (800)

1 @ 12:30

4 @ 12

weekend

4 x 1600 rest 2 mins

Week 18

Target 28km Sustained Endurance

Monday april 29

3 x 1000 easy rest 2 mins

tuesday april 30

10 x 400

2 @ 6:30

2 @ 6

2 @ 5:45

2 @ 6:15 pull

2 @ 6:15 build in 100s

tuesday pm gym

wednesday may 1st

10 x 100

2 @ 1:45

4 @ 1:35

4 @ 1:30

10 x 200

4 @ 3

4 @ 2:55

2 @ 2:50

500 K&F

500 P&P

wednesday may 1st PM OW swim at AA

Thursday may 2nd

500 choice warm up

14 x (150) as

2 @ 3:45 as 100 M 50 H 100 M

2 @ 3:45 as 100 H 100 M 50 H

2 @ 4:15 steady

2 @ 3:30 hard

2 @ 4:15 steady

2 @ 3:45 build in 50s

2 @ 3:30

Friday may 3

1000 @ 16

800 @ 12.30 pull

600 @ 9

500 @7:45 pull

400 @ 6

300 @ 4:45 pull

200 @ 3

100 @ 1:40 pull

weekend

4 x 2000

Week 17

Target 26km Sustained Endurance

Monday April 22

2 x 1600

800

tuesday april 23

40 x 100

5 @ 1:45

10 @ 1:35

5 @ 1:25

10 @ 1:35 pull

5 @ 1:25

5 @ 1:30

wednesday april 24

400 / 300 / 200 / 100

 5 x 400 SKIPS rest 30

Thursday april 25

off

friday april 26

24 hour swim