Noosa – Specifics WK 8/9 – Friday

Borden Noon – Recovery Swim

Warm Up:  600m

Recovery:  500

• 50 FS Kick
• 200 FS Fins
• 50 Kick
• 200 BK Fins

EN-1:  1100

• 50 FS Kick
• 100 FS Pull
• 50 Scull
• 2 x 100 FS
• 3 x 50 FS
• 50 BK Kick
• 100 BK Pull
• 50 Scull
• 2 x 100 BK
• 3 x 50 BK

LAP:  100

• 4 2 x (25 Fast, 50 recovery)

Power:  100

• 8 x mid-pool to wall Blast

Swim Down:  300