Noosa – Gen Aerobic WK 4/7 – Friday

Borden Noon + weights

Warm Up:  600

Recovery:

• 50 Kick
• 200 FS
• 50 Kick

EN-1: 1500

• 300 FS Pull on 5:15
• 200 FS
• 50 Kick
• 200 FS Fins on 3:30
• 200 FS
• 50 Kick
• 5 x 100 FS on 1:45 (act: 1:25, 1:25, 1:23, 1:21, 1:20)
• 50 easy

LAP:  100

• 2 x (25 FS Sprint, 75 recovery) on 2:00
• 2 x (25 BK Sprint, 75 recovery) on 2:00

Swim Down:  200m