Noosa – Gen Aerobic WK 2/7 – Saturday

Collingwood

Warm Up:  600m

Kick:  350

• 7 x 50 IM Kick on 1:15
• 50 easy

EN-1:  700

• 2 x 100 BK on 2:00
• 3 x 100 FS on 1:45
• 2 x 100 IM on 2:00

EN-1/2:  300

• 3 x 50 IM seq on 1:00 (FL-BK, BK-BR, BR-FS)
• 6 x 50 IM-FS (Strong) on 1:00 (FL-FS, BK-FS, BR-FS)
• 50 easy

LAP:  350

• 3 x (
  – 50 FS Sprint, swim 32
  – 200 cruise mix ~4:00 ) on 5:00
• 150 Recovery Mix
• 8 6 x (
  – 25 FS Sprint, swim 15
  – 75 cruise mix) on 2:15

Power:  75

• 6 x Block Dive + Breakout

Swim Down:  200