Monthly Archives: July 2017

Noosa – Specifics WK 2/10 – Monday

Posted on 2017-07-24 by Don

Borden Noon Warm Up:  500m EN-1 / Kick: 1600 / 350m 2 x 100 Fin Kick on 2:15 400 FS Fins every 4th BK 400 BK Fins, every 4th FS 3 x 50 Fin Kick on 1:00 600 FS Pull – first … Continue reading →

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Noosa – Specifics WK 1/10 – Friday

Posted on 2017-07-20 by Don

Warm Up:  500m EN-1 / Kick:  1600 / 350 4 x 50 Fin kick on 1:00 2 x 200 FS Fins on 3:30 200 BK Fins on 3:30 3 x 50 Fin Kick on 1:00 2 x 200 FS Pull … Continue reading →

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Noosa – Specifics WK 1/10 – Wednesday

Posted on 2017-07-19 by Don

Borden Noon Warm Up:  500m EN-1/Kick:  800 / 300 2 x 50 FS Kick on 1:30 2 x 100 FS Pull on 1:45 2 x 50 BK Kick on 1:30 2 x 100 BK on 2:00 2 x 50 FS … Continue reading →

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Noosa – Specifics WK 1/10 – Monday

Posted on 2017-07-17 by Don

Borden Noon Warm Up:  500m EN-1 / Kick: 1600 / 350m 2 x 100 Fin Kick on 2:15 400 FS Fins every 4th BK 400 BK Fins, every 4th FS 3 x 50 Fin Kick on 1:00 300 FS Pull on 5:00 … Continue reading →

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Noosa – Gen Aerobic WK 5/5 – Friday

Posted on 2017-07-14 by Don

Recovery Week Borden Noon Warm Up:  500m EN-1 / Kick: 1500 / 400m 2 x 100 Fin Kick on 2:15 400 BK Fins, every 4th FS 2 x 50 Fin Kick on 1:00 400 FS Fins, every 4th BK 3 x 100 FS … Continue reading →

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Noosa – Gen Aerobic WK 5/5 – Wednesday

Posted on 2017-07-12 by Don

Recovery Week Borden Noon Warm Up:  500m EN-1 / EN-2 / Kick: 1000 / 100 / 350m / 50 recovery 100 BK Kick 3 x 100 BK Swim on 2:00 3 x 50 Kick on 1:30 6 x 50 IM seq on 1:15 2 x 50 Kick on 1:30 5 … Continue reading →

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Noosa – Gen Aerobic WK 5/5 – Monday

Posted on 2017-07-09 by Don

Warm Up:  500m EN-1 / Kick: 1400 / 400m 4 x 50 Fin Kick on 1:00 400 FS Fin Swim on 6:30 400 BK Fin Swim on 6:30 4 x 50 Fin Kick on 1:00 200 FS Pull on 3:30 200 FS on … Continue reading →

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Noosa – Gen Aerobic WK 4/5 – Friday

Posted on 2017-07-07 by Don

Borden Noon Warm Up:  500m EN-1 / Kick: 1500 / 500m 2 x 100 Fin Kick on 2:15 4 x 50 Fin Kick on 1:00 5 x 100 FS Pull on 1:45, swim 1:28 4 x 100 BK on 2:00, swim 1:45 … Continue reading →

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Noosa – Gen Aerobic WK 4/5 – Wednesday

Posted on 2017-07-05 by Don

Borden Noon Warm Up:  500m EN-1 / Kick: 1000 / 500m 100 BK Kick 3 x 100 BK Swim on 2:00 4 x 50 Kick on 1:30 3 x 100 IM on 2:00 4 x 50 Kick on 1:30 400 FS, every 4th length BK EN-3:  600m / … Continue reading →

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Noosa – Gen Aerobic WK 4/5 – Tuesday

Posted on 2017-07-04 by Don

Warm Up:  500m EN-1 / Kick: 1500 / 500m 5 x 50 Fin Kick on 1:00 400 FS Fin Swim on 6:30 400 BK Fin Swim on 6:30 5 x 50 Fin Kick on 1:00 200 FS Pull on 3:30 200 … Continue reading →

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