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