Noosa – Gen Aerobic WK 6/7 – Wednesday

Borden Noon + weights

Warm Up:  500m

Kick: 350

• 7 x 50 Fin Kick on 1:00

EN-1:  700

• 2 x 50 BK Pull
• 3 x 100 BK
• 6 x 50 IM seq on 1:05

EN-2:  500

• 5 x 100 FS on 1:40, swim 1:25 (1:23, 1:23, 1:19, 1:18, 1:20)

LAP / LAP Kick:  100 / 50

• 4 2 x (25 FS Sprint, 75 recovery)
• 2 1 x (25 FS Sprint Kick, 50 recovery)
• 4 2 x (25 BK Sprint, 75 recovery)
• 2 1 x (25 BK Sprint Kick, 50 recovery)

Power:  100

• 8 4 x Blasts
  – BK Push-off Breakout
  – FS Push-off Breakout
  – BK Turns
  – FS Turns

Swim Down:  200