4x200, 600, 4x200, 4x150 / 400m-53.93 / 2x3km

Monday
4x200m, 600m, 4x200m, 4x150m ES Marks
4x200m Standing start aiming for 28.5s - 29.0, 28.5, 28.6, 28.5
600m-88.9
4x200m rolling start aiming for 29.0s - 29.0, 28.9, 29.1, 29.0
3x150m crouch start - 60m hard, 40m float, 50m hard
1x150m flying start - 17.93

Tuesday
AM
9km@4:36kms The Bay
+ Strength
PM
12km@4:25kms The Bay

Wednesday
AM
6x100m Hills Observatory Hill
PM
9km@4:50kms The Bay

Thursday
AM
6km@4:45kms The Bay
PM
9km@4:40kms The Bay

Friday
AM
6km@4:54kms + 4x100m Strides The Bay
PM
400m-53.93 SOPAC

Saturday
AM
16km@4:29kms The Bay
+ Strength
PM
9km@4:39kms Barnwell Park

Sunday
AM
9km@5:04kms The Bay
+ Strength
PM
14km Drummoyne Oval
including 2x3km barefoot efforts 3:43kms then 3:42kms

131km week