Monday

Am 40mins aqua jog (just felt like doing this as i'd had a heavy week) weights & core

Pm 30mins easy

Tuesday

Am 20x200

Wednesday

Am 60 easy

Thursday

race warm up, drills, 4x200 

Friday

55 easy

Saturday

Am 15mins easy with drills

Pm AAA's indoor 3000m

Sunday

90mins steady