SPEED TEMPO LONG

Wk 1 (5th, 7th October)

2x 200 4x 200m 1x 100 5x 5min hard 1x 1000 8km
1x 400 2x 400m 1x 200 (sight for 3 min recovery (after 175m
50m) run swim, sight for
-coach session 1x 300 (re-group; run 25m)
(30 seconds rest) back to middle of Sight for 5
pack) times
Wk 2 (12th, 14th October)
16x 50 (1:1 RI) 4x200m 1x 100 4x 6min hard 1x 1200 10km
2 min rest 4x 400m 1x 200 (sight for 3 min recovery (after 175m
16x 50 (1:0.5 RI) (1:3 RI) 50m) run swim, sight for
1x 300 (re-group; run 25m)
(30 seconds rest) back to middle of Sight for 6
pack) times
Wk 3 (19th, 21th October)
8x 100 (1:1 RI) 4x 200m 1x 100 3x 10min hard 1x 1500 12km
2 min rest 6x 400m 1x 200 (sight for 5 min recovery (after 175m
8x 100 (1:0.75 RI) (1:3 RI) 50m) run swim, sight for
1x 300 (re-group; run 25m)
(30 seconds rest) back to middle of Sight for 7
pack) times
Wk 4 (26th, 28th October) – Recovery, End of micro-cycle
SWIM ONLY RUN ONLY ‘BRICK’

8x 100 8x 400 (open water

1x 400 swim) 8km
1000m
SPEED TEMPO LONG

Wk1 (2nd,4th November)

16x 50 (1:0.5 RI) 1x 200 4x 200 3x 10min hard 1500m 12km
16x25 (1:1 RI) 1x 400 (800m pace, 15s 5 min recovery
• Choose 2 out of 3 workouts per week
• 1st three weeks: 2 sets core workouts at end of training
• Subsequent: 3 sets core workouts at end of training
• Stretching