Tue: WU 20’. 1 x 19’ (19’ = 4’R18; 3’R20; 2’R22; 1’R24; 2’R22; 3’R20; 4’R18) Start 4’R18 at T20’ test + 8”, then for each rate change drop 1-2”. As you get to R24 you should be 1-3” below your T20’). This workout is a combination of aerobic endurance and aerobic power. One of the key points of doing this workout is to keep your splits consistent climbing up and down the rates.
Thu: WU18’. 1 x 5’@R28@T20’ + 2”. R5’. 3 x 3’@R28-30, intensity=T20’ -8-7”. R3’
Sat: WU, then meet at wall at 8:40. 2 x 2000m TT @ R24/26. Poor water conditions alternate: 8 x 750m (2xR18/R24/R26/R26)
