2 Weeks today – Noosa Tri 1500m Relay Swim
1-hr Lane Swim @ Borden (4-5pm)
Warm Up: 800m
- 3 x (100 FS Pull, 100 BK Fins) Mix paddles
- 200 IM Drills
Kick: 300m
- 200 Kick Fins continuous
- 2 x 50 BR Kick on 1:10
EN-1: 1200m (50 Recov)
- 4 x 100 FS on 1:45
- 4 x 100 BK on 2:00
- 4 x 100 IM on 2:00
No additional breaks – only what the pace time provides. - 50 Eays
Speed: 100m (100 Recov)
- 4+ x (25 Fast, 25 Easy) on 1:30
2x FS, 2x BK
Swim Down: 50 Easy
Work=1600m, Total=2600m (Chris, Tony, Don)