| Distance (M) | Time |
| 5,000 | 18.26 min |
| 10,000 | 38.15 min |
| 15,000 | 58.30 min |
| Mon | Tue | Wed | Thurs | Fri | Sat | Sun | |
| AM | Sw | G | Sw | G | Sc / G | Sc | |
| PM | G | Run | F | F | F |
| Key: Sw - Swimming/ Interval Training R - Running Sc - Sculling at Ardingly G - Gym/ weights and ergo F - 5 a -side Football Sp - Spinning |