Noosa – Gen Aerobic WK 3/7 – Saturday

Borden 3pm – only a 1hr session

Warm Up:  500m

Kick:  350m

• 7 x 50 Fin Kick on 1:00

EN-1:  800m

• 400 FS Fins with every 4th BK on 6:30
• 200 BK Fins on 3:30
• 200 FS Pull

EN-2:  300m

• 6 x 50 FS on 1:00, swim 37 (act:  all 36-37)
• 50 easy

LAP:  250m

• 50 FS Sprint, swim 32 (act: 31.5)
• 200 recovery mix
• 8 x (25 Sprint, 75 recovery mix) on 2:00 (act:  all 15 or under)

Power: 150m 50m

• 4 x max BK Dolphin push blast / breakout
• 4 x mid-pool flags in/out
• 4 x blast finish

Swim Down:  200