Noosa – Gen Aerobic WK 7/7 – Wednesday

Borden Noon

Warm Up:  500m

EN-1/Kick:  800 / 300

• FS:  2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim)
• BK:  2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim)
• 50 BR Kick
• 50 FL Kick
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45
• 50 easy

LAP / LAP Kick: 200 / 100

• 50 FS Sprint, 200 recovery
• 2 4 x (25 FS Sprint, 75 recovery)
• 2 1 x (25 FS Sprint Kick, 25 recovery)
• 50 easy
• 50 BK Sprint, 200 recovery
• 2 4 x (25 BK Sprint, 75 recovery)
• 2 x (25 BK Sprint Kick, 25 recovery)
• 50 easy

Power:  100

• 4 x BK Blast Breakout
• 4 x Turns Blast

Swim Down:  100m