Noosa – Taper WK 2/2 (session 3, Sat)

Brisbane Commonwealth Games Pool – Chandler Sleeman Centre

Warm-up:  1000m

Set 1: Kick

• 4 x 50m Kick on 15 sec

Set 2:  EN-1

• 4 x 100m FS on 1:45, swim 1:30
• 100 Easy

Set 3:  Race Pace (easier pattern)

• 200m FS on 3:15, swim 2:50 or under (2:49)
• 100m FS on 1;45, swim 1:25 or under (1:24)
• 2 x 50m FS on 1:00, swim 42 sec or under (41, 39)
• 100 Easy

Set 4:  Speed

• 3 x (25m FS Sprint, 25m Easy on 1:30)
• 50 Easy

Set 5:  EN-2

• 100m FS Strong, swam 1:21

Swim Down:  500m