Noosa – Specifics WK 4/9 – Thursday

Last day for over 3 weeks at Borden Main Pool – closed for maintenance

Warm Up:  400

EN-1:  1000

• 3 x 100 BK on 1:50, swim 1:35
• 3 x 100 IM as FS-BK-BR-FS on 2:00
• 4 x 100 FS on 1:45

EN-2:  600

• 6 x 100 FS on 1:40, swim 1:25
  (act:  1:21, 1:23, 1:22, 1:22, 1:21, 1:21) … good

LAP:  500

• 7 3 x (50 FS Sprint, 100 50 Hold Stroke)
• 6 3 x (25 FS Sprint, 25 recovery)

Power:  100

• 4 x mid pool to wall blast
• 4 x mid pool blast turn

Swim Down:  200m