Noosa – Specifics WK 2/9 – Monday

Borden Noon – failed session – back and hip too painful

Warm Up:  400m

Easy swim/kick maybe 500m

Kick:  400m

• 100 BK Kick
• 2 x 50 BK Kick
• 100 FS Kick
• 2 x 50 FS Kick

EN-1:  1000m

• 200 BK
• 200 FS
• 3 x 100 BK
• 3 x 100 IM

EN-3:  600m

• 3 x 200 FS on 3:30
• 100 recovery

LAP:  200m

• 4 x (25 BK Sprint, 25 easy)
• 4 x (25 FS Sprint, 25 easy)

Power:  100m

• 4 x BK Blast start
• 4 x FS Dive/Breakout

Swim Down:  200m