Noon Session @ Borden
(shorter than planned – but just the right intensity)
(Chris, Don)
1 Week to Noosa Ocean 1000
Warm Up: 600m
EN-1/2 FS: 1200m (200 Recov)
- 4 x 100 FS on 1:45, aim 1:30
(act 1:28, 1:26, 1:25, 1:23) - 50 Easy
- 2 x 200 FS on 3:15, aim <3:00
(act 2:55, 2:53) - 50 Easy
- 400 FS, aim 6:00 or under
(act 5:59 – splits 1:28, 1:32, 1:32, 1:27) - 100 Easy
EN-1 to 2 Build BK: 600m (150 Recov)
- 200 BK, aim for 3:20
(act 3:32) - 50 Easy
- 2 x 100 BK on 2:00, swim 1:35
(act 1:35, 1:33) - 50 Easy
- 4 x 50 BK on 1:15, swim 45 or under
(act 41, 44, 45, 43) - 50 Easy
Swim Down: 350m
Work=1800, Total=3100m