Monday Week 5

Swim 3000 meters, including main set of 4x600 (400 @ 8 min send off followed by 4x50's on 1 min cycle).

400's - 7:00 mins
50's - 43 to 45 secs

Strength x 45 mins to include:

Single Leg Press (2x20)
Shoulders Press/Lat Raises (2x20)
Inner/Outer Thigh (2x10)

Wall Slides (3x10)
Pull-ups/downs (3x10)
Push-ups (3x10)

Hamstring Curls (2x20)
Squats including 1/4 squat warm-up (2x20)
Calves (2x20)