[Seth Keena]

Hi, Thanks for writing in.

Yes, I suggest you repeat the 4week in terms of workout type and frequency, but adjust the duration of each.  Generally speaking, re-start with your highest duration values and increase the individual workout duration in the same proportion the plan does. So, if you see aerobic base run increase by ~10% week to week, do the same. Replace the AeT and AnT tests with aerobic base of the same duration as the test.  If you begin to feel strain or poor recovery, replace volume with low-impact modality (cycling, elliptical, etc) or reduce the duration.

Come week 6 you might find the base volume easy. This is fine, but don’t change the prescribed volume very much on account of the ME and Sprint workout impact. See how those impact the week’s affect before adjusting up base volume.

The water flailing does not sound like recovery 😉 I suggest you use the shallow end of the pool, hold onto the side of the pool and gently kick legs. This eliminates the swimming technique part but gets the aqueous recovery action.

-Seth