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

Week 13

Week 13 Target 24km Sustained Endurance

Monday March 25

4 x 1000 @ 16 mins

swim / pull / p&p / swim

TOTAL 4km

Tuesday March 26

AM

10 x (400) as

2 @ 6:30

3 @ 6

2 @ 6:30 pull

3 @ 5:45

TOTAL 4km

PM

5km straight (208 lengths)

Wednesday March 27

5 x (4 x 200) rest extra 60 at 800 as

set 1 @ 3:30

set 2 @ 2:50

set 3 @ 3:15 pull

set 4 @ 2:50

set 5 @ 3.15 pull

TOTAL 4km

Thursday March 28

40 x 100

5 @ 1:45

10 @ 1:30

5 @ 1:40 pull

10 @ 1:25

5 @ 1:40 pull

5 @ 1:30

TOTAL 4km

Weekend

2 x 1 mile swim

Week 12

Week 12 Target 24km Sustained Endurance

Monday March 18

800 swim rest 60

2 x (1600) 24 hour swim pace rest 60

TOTAL 4km

Tuesday March 19

13 x (300)

1 @ 5 mins

3 @ 4:30

3 @ 4:45 pull

3 @ 4:20

3 @ 4:45 build in 100s

100 cool down

TOTAL 4km

PM gym

Wednesday march 20

400 fc / 300 pull / 200 kick / 100 choice

5 x (200) kick

2 @ 4:30

3 @ 3:45 (with fins)

2 x (400) pull and P&P @ 6:30

200 ch

TOTAL 3km

Thursday march 21

300 swim

300 pull

300 kick & Fins

21 x (100) alt

1:35

1:25

1:20

TOTAL 3km

Friday March 22

1 x 1000 @ 17

2 x 500 @ 8 – P&P

3 x 400 @ 5:45

3 x 300 @ 4:45 pull

TOTAL 4.1km

Weekend

5km straight swim (208 lengths)

1 km P&P

TOTAL 6km