Noosa – Gen Aerobic WK 3/7 – Wednesday

Borden Noon – mixed speed session

Warm Up:  600m

EN-1/Kick: 700 / 350

• 2 x (50 BK Kick, 100 BK)
• 2 x (50 FS Kick, 100 FS)
• 2 x (50 BR Kick, 100 BR)
• 50 FL Kick, 100 IM

EN-1/2: 100

• 2 x 50 FS on 1:00, desc 1-2

EN-2:  300 / Recov:  200

• 6 x 50 FS on 1:00, swim 38 (all 36 or 37 … next target should be 37)
• 200 recovery mix

LAP: 150m

• 50 FS Sprint, swim 32 – act 32
• 200 recovery mix
• 6 4 x (25 Sprint Choice, 75 easy) on 2:00
  1st FS was 15, 2nd was 16+ … no good
  #3, 4 were BK

Swim Down:  200m

Work:  1850m, Recov 400, WU/SD 800 = 3050m