Noosa – Race Prep WK5 (Fri)

Noosa Ocean 1000 – 2-weeks today.

Noon Lane Swim session – Borden

Warm Up:  900m

• 3 x (100 FS Pull, 100 BK Fins)
• 200 IM Drills
• 100 BR

Kick:  300m

• 200 FS Fin Kick
• 2 x 50 BR Kick

EN-1: 9000m (150 Recov)

• 2 x 100 BK on 2:00
• 2 x 50 BK on 1:00
• 50 Easy
• 1 x 100 BR on 2:00
• 4 x 50 BR on 1:00
• 50 Easy
• 2 x (3 x 50 IM seq on 1:00)
• 50 Easy

LAP:  200m (200 Recov)

• 4 x (50 FS Sprint, 50 Easy) on 2:30
  (Act 32, 32, 33, 34)

Swim Down:  50m

Work=1400m, Total=2700m