Noosa – Specifics WK 1/9 – Monday

Start of the Specifics Preparation phase … more anaerobic Threshold work

Borden Noon

Warm Up:  400m

Kick:  350m

• 7 x 50m Kick mix

EN-1:  800m

• 200 BK on 3:45
• 2 x 100 BK on 2:00
• 4 x 100 IM on 2:00

EN-2:  500m

• 5 x 100 FS on 1:40, swim 1:25 (all 1:23-1:25)
• 50 easy

EN-3: 300m

• 3 x 100 FS on 1:40, swim 1:20 or under (1:17, 1:18, 1:18) HARD
• 50 easy

LAP:  200m

• 4 3 x (25 BK Sprint, 25 easy) on 1:30
• 4 3 x (25 FS Sprint, 25 easy) on 1:30

Power:  50

• 4 x 12.5 BK Blast start

Swim Down:  200