Week 11

Week 11 Target 22km Sustained Endurance

Monday March 11

4.5km swim (180 / 188 lengths)

Tuesday March 12

Gym

Wednesday March 13

30 x 100

5 @ 1:45

5 @ 2:00 – 25 drill 25 swim alt

5 @ 2:15 kick

5 @ 1:35 pull

5 @ 1:45 kick with fins

5 @ 2:00 choice

TOTAL 3km

Thursday March 14

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 March 15

1000 @ 16

800 @ 12

600 @ 9:30 P&P

400 @ 6:15 Pull

200 @ 3

500 @ cool down – choice

Total 3.5km

Weekend

4 x (2km) rest 2 mins swim, pull, p&P, swim

Total 8km

Week 10

Week 10 Target 14km Recovery-ish!

Monday 4th march

OFF

Tuesday march 5

10 x (400)

2 @ 6:30

2 @ 6

2 @ 6:15 pull

2 @ 6:30 p&p

2 @ 6

TOTAL 4km

PM GYM

Wednesday march 6

300 fc / 300 pull / 300 IM / 300 kick & Fins

10 x (100) kick as

5 @ 2:15

5 @ 1:45 with fins

16 x (50) @ 60 breathing 3,5,7,9

TOTAL 3km

Thursday march 7

5 x (200) as

1 @ 3:30

2 @ 3:15

2 @ 3

6 x (300) rest 6 after each 300 as

2 x 50 kick @ 1:10

1 x 100 MAX @ 1:30

2 x 50 @ 40

200 cd

TOTAL 3km

Friday march 8

4 x 1000 steady  rest 60

TOTAL 4km

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

Week 8

Week 8 Target 19km Threshold Development / endurance

Monday Feb 18

3.5km straight swim

Tuesday feb 19

GYM

Wed feb 20

2 x (500) @ 8mins

2 x (400) @ 5:45

2 x (300) @ 4:45 pull

2 x (200) @ 2:55

2 x (100) @ 1:40 pull

200 CD

TOTAL 3.2km

Thursday feb 21

300 fc 300 pull 300 IM 100 kick

20 x 100 @ 1:30 90-95% effort

TOTAL 3km

Friday 22 february

400 fc / 300 pull / 200 kick / 100 choice

5 x (4x50) KICK @ 1:10 rest 30 after each set

each set : 1 med 2 firm 1 max

16 x 50 @ 60 breathing 3,5,7,9

TOTAL 2.8km

weekend:

5 x (1600) rest 2 mins   Y.A.W.N.

TOTAL 8km

Week 7

Week 7 Target 18km – Threshold development / endurance

Monday Feb 11th

3km straight

500 pull 500 P&P

TOTAL 4km

Tuesday Feb 12th AM

13 x (300) as:

1 @ 5 mins

3 @ 4:45 – build in 100s

3 @ 4:30

3 @ 4:45 pull

3 @ 4:30 build in 100s

100 CD

TOTAL 4km

PM – GYM

Wednesday Feb 13th

200 SKIPS  - Swim @ 3:30 / Kick @ 4:30 / IM @ 4 mins / pull @ 3:15 / swim @ 3mins

4 x (4x25 @ 35

    2 x 50 @ 1:10

    1 x 100 @ 2:30)

set 1 – kick

set 2 – bs

set 3 – kick & fins

set 4 – bk

16 x (50) @ 60 breathing 3, 5, 7, 9

TOTAL 3km

Thursday Feb 14

400 fc / 300 pull / 200 kick / 100 choice

5 x (4x100) REST 60 after each set

each set consists of:

1 @ 1:25

2 @ 1:20

1 @ 1:25

TOTAL 3km

Friday 15 February

100 swim @ 1:45

200 swim @ 3:15

400 swim @ 6

800 swim @ 12

1000 pull @ 16

800 swim @ 12

400 swim @ 6

200 swim @ 3

100 cd

TOTAL 4km