Noosa – Gen Aerobic WK 6/7 – Thursday

Borden Noon
Lower energy day (920XT first trial)

Warm Up:  400m

Recovery:  500m

• 50 Kick
• 200 FS
• 50 Kick
• 200 BK

EN-1:  2300m

• 3 x 300 FS (Pull, Fins, Full)
• 2 x 100 BK on 2:00
• 3 x 200 FS (Pull, Fins, Full)
• 2 x 100 BK on 2:00
• 4 x 100 FS on 1:45, swim 1:25 -1:27

EN-2:  300m

• 3 x 100 FS on 1:40, swim 1:25

LAP:  200m

• 50 FS Sprint, 200 recovery
• 2 x (25 FS Sprint, 75 recovery)
• 50 BK Sprint, 200 recovery
• 2 x (25 BK Sprint, 74 recovery)

Swim Down:  200m