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Monthly Archives: July 2024
Noosa 2024 – 17 Weeks Out – Gen Prep (Sat)
Swim Ontario – Open Water Championships – Gull Lake, Gravenhurst 1km Event
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Noosa 2024 – 17 Weeks Out – Gen Prep (Fri)
Pre Race (SO 1k) Warm Up: 500 Kick Fins: 500 EN-1: 2000 LAP: 300 (300 Recov) Swim Down: 200Total: 3800
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Noosa 2024 – 17 Weeks Out – Gen Prep (Thurs)
OW – Beach 6 Warm Up: 600 EN-1 / Recov: 1500 / 500 LAP / Recov: 200 / 200 Swim Down: 200Total: 3200
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Noosa 2024 – 17 Weeks Out – Gen Prep (Wed)
Warm Up: 800 EN-1 : 2000 LAP: 200 (200 Recov) Swim Down: 200Total 3400
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Noosa 2024 – 17 Weeks Out – Gen Prep (Tues)
OW – Beach 6 Warm Up: 600 EN-1 / Recov: 900 / 300 EN-2 / Recov: 900 / 600 LAP / Recov: 200 / 200 Swim Down: 300
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Noosa 2024 – 17 Weeks Out – Gen Prep (Mon)
Warm Up: 700m Main Set: 2800m (200m Recov) Swim Down: 200Total: 3900m
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Noosa 2024 – 18 Weeks Out – Gen Prep (Sat)
OW Warm Up: 600 3 x (100 FS, 100 BK) all easy EN-1: 1200 (300 Recov) EN-2: 200 (200 Recov) LAP: 400 (400 Recov) 8 x [50 FS Fast, 50 BK easy] Swim Down: 200Total: 3500
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Noosa 2024 – 18 Weeks Out – Gen Prep (Fri)
Borden Noon Warm Up: 500 Fin Kick: 500 EN-1: 1000 EN-3: 800 (600 Recov) 4 x [ LAP: 200 (200 Recov) Swim Down: 200Total: 4000
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Noosa 2024 – 18 Weeks Out – Gen Prep (Thurs)
Open Water Warm Up: 600 EN-1: 1200 (300 Recov) EN-2: 200 (200 Recov) LAP: 400 (400 Recov) 8 x [50 FS Fast, 50 BK easy] Swim Down: 200Total: 3500
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Noosa 2024 – 18 Weeks Out – Gen Prep (Wed)
Borden Noon Warm Up: 500 Main Set 1 – EN-1/2: 600m (100 Recov) Main Set 2 – EN-1 for 200’s, EN-2 for 150’s: 1200 / 900 Swim Down: 200Total: 3500
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Noosa 2024 – 18 Weeks Out – Gen Prep (Tues)
Open Water session – Beach 6Calm, 18C water (cooler sections), full wetsuit, numb hands Warm-Up: 1100m Main Set EN-1: 1100m (600 Recov) Swim Down: 200mTotal: 3000m
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