Noosa – Race Prep WK4 (Tues)

Pool Temp down to a reasonable level.

Warm Up:  800m

• 300 FS Pull
• 300 BK Pull with paddles
• 200 IM Drills

Set 1 EN-1:  1200m

• 200 FS
• 200 FS Pull
• 200 FS Fins
• 200 BK
• 200 BK Pull
• 200 BK Fins (act. 2:59)

Set 2 L.A.P.:  200m (400 Recov)

• 4 x (50 FS Sprint, 100 Easy) on 3:00
  (act 33-34 sec)

Set 3  Race Pace: 500m

• 200 FS under 3:00
• 300 FS steady (act 4:40 – poor drop)

Swim Down 100m