Noosa – Race Prep WK 1/4 – Tues

Posted on 2011-09-20 by Don

W.U. – 600m

Set 1: Kick

100 Kick Choice on 2:20
4 x 50 Kick Choice on 1:10
50 Easy

Set 2: EN-1

200 FS Pull on 3:15 (swim 3:00)
2 x 100 FS on 1:45 (swim 1:30)
2 x 100 BK on 2:00 (swim 1:45)
100 IM (swim 1:45)

Set 3: Race Pace *Key Set*

10 x 100 FS on 1:35 (swim 1:24)
100 BK Easy

Set 4: EN-2

2 x 200 FS on 3:10 (swim 2:50)
100 BK Easy

Set 5: L.A.P.

4 x (25 FS Sprint, 50 Easy) on 2:00

S.D. – 200m

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