Noosa – Specifics WK 2/9 – Wednesday

Borden Noon – back and hip still an issue

Warm Up:  400m

Kick:  400

• 4 x 50 Fin kick
• 4 x 50 kick

EN-1:  1000m

• 200 FS Pull
• 2 x 100 FS Fins
• 2 x 50 FS
• 200 BK
• 2 x 100 BK Fins
• 2 x 50 BK

EN-3: 600

• 3 x 200 FS on 3:30, swim 2:50- (2:45, 2:47, 2:48)
• 100 recovery

LAP:  200

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

Power:  100m

• 4 x BK Blast Start
• 4 x FS Dive Breakout

Swim Down:  200+