Noosa – Gen Aerobic WK 4/7 – Wednesday

Borden Noon – Recovery Week

WarmUp:  600m

EN-1 / Kick:  700 / 300

• 2 x 100 BK on 2:00
• 2 x 50 BK Kick
• 2 x 100 IM on 2:00
• 2 x 50 Kick (BR, FL)
• 2 x 100 FS Pull
• 2 x 50 FS Kick
• 100 FS

EN-2:  250

• 5 x 50 FS on 1:00, swim 37

LAP:  200 150m (650 500 Recovery)

• 50 FS Sprint (act 31.5)
• 200 recovery mix
• 3 2 x (25 FS Sprint, 75 recovery mix) on 2:00
• 3 2 x (25 BK Sprint, 75 recovery mix) on 2:00

Swim Down:  200