Noosa – Specifics WK 8/9 – Wednesday

Aerobic Session – Borden

Warm Up:  600m

Kick:  300

• 6 x 50 fin Kick on 1:00

EN-1:  1200

• 300 FS Pull on 5:00, swim 4:35
• 3 x 100 BK on 1:55, swim 1:40
• 300 FS on 5:00, swim 4:35
• 3 x 100 FS-IM on 1:50, swim 1:35

EN-2:  700

• 3 x 200 FS on 3:15, swim 2:55 (act:  2:53, 2:53, 2:50)
• 100 FS, swim 1:25 (act:  1:20)
• 100 recovery (2 x 50 fin kick)

EN-3:  250

• 5 x 50 FS on 50 sec, swim 37-38 (act:  36, 36, 37, 37, 38)

LAP:  300

• 4 x (50 FS Sprint, 100 recovery) on 3:00
• 4 x (25 FS Sprint, 50 recovery) on 2:00

Power:  50

• 4 x 12.5m mid-pool to wall blast from float

Swim Down:  300