Week 12 - Getting Easier.. No Chance

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18/03/13 - Swim Session


w/u: 4x100m easy (15sec rest after each)
3x the following
[16x25m as
First 3 are swum EASY (20sec rest)
Every 4th 25m effort ALL OUT (20sec rest)
After the 25’s, swim 200m ALL OUT

Session Details
Duration 00:55:00
Distance 2200 meters
Average Stroke 12


19/03/13 - Turbo Session


w/u: 20 mins
10 x Power Intervals
CAD 75
1mins on / 1 mins off
c/d:10 mins

Session Details
Duration 00:50:00
Distance 14 Miles


20/03/13 - Free Run

60 min Free Run (Treadmill)

Session Details
Duration 01:00:00
Distance 6.84 Miles

21/03/13 - Rest Day

22/03/13 - Swim Session


SWIM
w/u: 4x100m easy (15sec rest after each)
3x the following
[16x25m as
First 3 are swum EASY (20sec rest)
Every 4th 25m effort ALL OUT (20sec rest)
After the 25’s, swim 200m ALL OUT

Session Details
Duration 00:55:00
Distance 2200 meters
Average Stroke 12


23/03/13 - House Packing

 24/03/13 - House Packing

Week 12 Totals
Swimming - 4400 Meters
Cycling - 14 Miles
Running - 6.84 Miles

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