Start of 22 Weeks of Training for Noosa’s Ocean 1000 and 1500
Borden Noon + Weights
Warm Up: 600m
Kick: 300m
- 6 x 50 IM Fin Kick mix on 20 sec
- 50 easy
EN-1: 800m
- 2 x 100 FS Pull on 1:45
- 2 x 100 BK on 2:00
- 2 x 100 IM on 2:00
- 2 x 100 FS on 1:45
- 50 easy
EN-1/2: 300 – Recov: 100
- 6 x 50 IM-FS Seq on 1:10
- 100 Recov
LAP: 250
- 3 x (50 FS Fast, 50 easy) on 2:00 (swim 35/45 for 1:20’s)
- 4 x (25 Sprint, 25 easy) on 1:30 (2x FS – stay long, 2x BK)
Swim Down: 200m
Work: 1,700m Total 2,500m