Week 16 Target 24km Sustained Endurance
Monday april 15th
2000
1500
1000
rest 60
tuesday april 16th
1 x 800 @ 13
2 x 500 @ 7:10 build in 100s
2 x 400 @ 6:15 pull
2 x 300 @ 4:20
2 x 200 @ 3:15 pull
2 x 100 @ 1:25
200 cd
tuesday april 16th pm gym
wednesday april 17
5 x 200 SKIPS
10 x (150) as 50 kick 50 choice 50 fc @ 3 mins
500 P&P
thursday april 18
400 / 300 / 200 / 100
20 x 100 @ 1:25
cd
friday april 19
13 x 300
2 @ 5 mins
3 @ 4:30
2 @ 4:45 pull
3 @ 4:20
3 @ 4:45 build in 100s
weekend
3000
2000
1000
rest 2 mins
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
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
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 19 Target 18km recovery
Monday May 6th
3 km steady
tuesday may 7
gym
wednesday may 8
400 / 300 / 200 / 100
10 x 100 kick
5 @ 2:15
5 @ 1:45 fins
16 x 50 @ 60 breathing 3,5,7,9
200 easy
thursday may 9
400 fc / 300 pull / 200 kick / 100 choice
5 x (400) @ 6:15 as:
300 medium 100 Hard
200 medium 200 hard
200 medium 200 hard
100 medium 300 hard
400 hard
Hard = long strong fast 400 pace NOT sprint!
Total 3km
friday may 10
10 x 300
2 @ 5
2 pull @ 4:45
2 swim @ 4:30
2 P&P @ 4:45
2 swim @ 4:45 build in 100s
weekend
6km straight
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