Noosa – Specifics WK 1/9 – Tuesday

Borden Noon – long FS session + weights

Warm Up:  400m

Recovery:  250m

• 50 easy kick
• 200 FS

EN-1:  1600

• 400 FS, aim for 6:00 (act 5:59)
• 300 FS Pull on 4:45 swim 4:30 (act 4:28)
  100 FS swim 1:28
• 2 x 200 FS (1x Pull) on 3:15, swim 2:55 (act 2:58, 2:59)
• 4 x 100 FS Fins on 1:45, swim 1:28

EN-2:  400

• 4 x 100 FS on 1:40, swim 1:25 (all 1:24-1:25)
• 150 recovery

EN-3:  500 400

• 10 8 x 50 FS on 60 sec, swim 35-37sec

Swim Down:  50m