Noosa – Specifics WK 8/9 – Tuesday

Back at Borden Noon swim after 3 week closure

Speed session

Warm Up:  600m

Kick:  300m

• 6 x 50 Kick

EN-1:  800m

• 4 x 50 FS Paddles Pull
• 2 x 100 FS
• 2 x 100 BK
• 2 x 100 FS-IM

EN-3:  500m

• 5 x 100 FS on 1:40, swim <1:22 (act:  1:16, 1:18, 1:18, 1:18, 1:18)
• 50 recovery

LAP: 400m (800 Recovery)

• 6 3 x (50 Sprint, 100 recovery) (act:  all 34sec)
• 4 x (25 Sprint, 50 recovery)

Power:  100

• 8 x mid-pool to wall blast

Swim Down:  300m