Noosa – Gen Aerobic WK 5/7 – Monday

Borden Noon + Weights

Warm Up:  500m

EN-1 / Kick :  900 / 350

• 2 x 50 BK Kick on 1:15
• 3 x 100 BK on 2:00
• 2 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:45
• 3 x 50 Kick on 1:15 (FL – BR – FL)
• 3 x 100 IM on 2:00

EN-2:  300

• 4 x 75 FS on 1:15, swim 1:00

LAP:  250 125, Recov 400 200, LAP Kick 50

• 3 1 x (50 FS Sprint, 200 recovery) on 5:00
• 2 x (25 FS Kick, 50 easy swim)
• 4 3 x (25 Sprint,75 recovery) on 2:00

Power:  100 50

• 4 x BK Start Blast
• 4 x FS Mid-Pool Blast

Swim Down:  50

WU/SD 700, WORK 2200 1925, Recov 400 200 = 2475