Noosa – Gen Aerobic WK 6/7 – Monday

Posted on 2015-07-06 by Don

Borden Noon – Bloody Hell … main pool closed due to Pump mess-up … way too many swimmers in the silly, lane-less outdoor splash pool … total waste of time.

Warm Up:  500m

Kick:  350

  • 100 FS Kick
  • 50 BK
  • 2 x 50 FS Kick
  • 50 BR
  • 50 FS Kick
  • 50 easy

EN-1:  600m (12min)

  • 2 x 100 BK on 2:00
  • 2 x 100 IM on 2:00
  • 2 x 100 FS Pull on 1:45
  • 10 x 50 on 1:00

EN-2:  500m (7min)

  • 5 x 100 FS on 1:40, swim 1:25
  • 4 x 50 Fast

LAP:  300m (28min)

  • 2 x (50 FS Sprint, 200 recovery mix)
  • 2 x 25 FS Sprint Kick, 50 easy)
  • 2 x (50 BK Sprint, 200 recovery mix)
  • 2 x (25 BK Sprint Kick, 50 easy)

Power:  75m

  • 6 x Blast Mix – start, mid-pool, turns

Swim Down:  200m

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