Final Hard Work Week before Noosa and Pan Pacific Games.
Warm Up: 800m
- 3 x (100 Pull FS, 100 Fins BK) Mix paddles
- 200 IM Drills
Kick: 300m (50 Recov)
- 6 x 50m Kick Mix (no fins) on 1:15
- 50 Easy
Set 1 – EN-1: 1600m (50 Recov)
- 4 x 400 FS on 7:00+ (50 Easy Back between 400″s)
Swim (6:20), Pull (5:58), Swim (6:00), Fins (5:32) - 50 Easy
Set 2: LAP 150m (300m Recov)
- 3 x (50 BK Sprint, 100 Easy) on 3:30
Stopped on 4th with twinge in R shoulder
Swim Down: 200m
Work=2050m Total=3450m