Red Mist/Long Endurance -5.30am Thursday

The infamous “Red Mist” Long Endurance Session is one tough little session, and in fact there's nothing really “little” about it as swimmers will cover between 3800m and 5000m during the 90 minutes. This session is the stalwart of the Ironman and 70.3 brigade given how good it is at preparing you for these distances. Despite it being the hardest session of the week, it's also the most popular which goes to show that people recognise it's merits and are willing to lay themselves on the line each week to get the most out of themselves. This session is for you if you have been swimming in the squad environment and speed is higher than 2.15/100.