so .. as we move into more distance stuff our sessions are not quite as 'exciting' as they were.. but we are keeping one speed session a week in the pool , and just getting outdoors as much as possible....
we have half made a decision to do windermere in our wetsuits thanks to this years glorious weather!! temperatures yesterday in lake windermere were reported at 9c. My personal opinion is that lifes too short to do something you are going to dread and not enjoy doing... so rather than risk getting pulled out with hyperthermia, we think we will just get the rubber on!! I know this is frowned upon by many of the open water swimming community, but quite frankly we don't care!!!! ;-)
week 20 Target 26km endurance
Monday May 13
2 x 500 @ 7:45
4 x 250 @ 3:30
5 x 200 @ 3:15 p&p
10 x 100 @ 1:30
steady even pace
Tuesday May 14
am gym
pm 1 hour / 4km ow @ sixhills / trent
Wednesday May 15
400 / 300 / 200 / 100
6 x (2 x 50 kick @ 1:10
1 x 100 MAX swim @ 1:30
3 x 50 @ 40)
rest 30 after each set
PM: 1 hour / 4km ow @ colwick / trent
Thursday May 16
10 x 200 as
2 @ 3:30
3 @ 3
2 @ 4 IM drills
3 @ 3:15 pull
500 P&P
500 K&F
Friday May 17
1 hour ow AM or PM trent
or
4km straight in pool AM
Weekend
1h15 / 5km ow AA or Trent
Week 21 Target 26km endurance
Monday May 20
5 x 800 @ 12mins
swim / pull / swim / pull / p&p
steady even pace
Tuesday May 21
am gym
pm 1h15 / 5km ow @ sixhills / trent
Wednesday May 22
PM: 1 hour / 4km ow @ colwick / trent
Thursday May 23
400 / 300 / 200 / 100
20 x 100 @ 1:25 target 1:15
Friday May 24
1 hour ow AM or PM trent
or
4km straight in pool AM
Weekend
1h30 / 6km ow AA or Trent
Week 22 Target 28km endurance
Monday May 27 bank holiday (ow AA?)
10 x 400
2 @ 6:30
3 @ 6:15 pull
2 @ 6
3 @ 5:45
steady even pace
Tuesday May 28
am gym
pm 1h15 / 5km ow @ sixhills / trent
Wednesday May 29
PM: 1h15 / 5km ow @ colwick / trent
Thursday May 30
400 / 300 / 200 / 100
10 x 200 as
2 @ 3
2 @ 2:50
1 @ 4 mins MAX
2 @ 3:15 pull
2 @ 2:45
1 @ 4 mins MAX
Friday May 31
1 hour ow AM or PM trent
or
4km straight in pool AM
Weekend
1h45 / 7km ow AA or Trent
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