Noosa – Race Prep WK 1/4 – Monday

First session of the Race Preparation Phase

Monday – Race-Pace Focus + weights

Warm Up:  600m

EN-1:  500m

• 100 FS Pull
• 2 x 100 BK
• 2 x 100 FS-IM

Race-Pace:  800m

• Water Run – Shallow to Deep
• 200 FS Fast on 3:00 (act 2:42)
• 300 FS Strong, aim for 4:20 (act 4:24)
• Water Run – Deep to Shallow, around, Shallow to Deep
• 100 FS Recover on 1:40 (1:28)
• 200 FS Strong, aim for 2:55 (2:59)
• Water Run – Deep to Shallow

Recovery:  300m

• 200 BK Fins
• 100 BK

LAP:  200m

• 2 1 x (50 FS Sprint, 100 recovery)
• 4 2 x (25 FS Sprint, 50 recovery)

Power:  100m

• 2 1 x [
  – 50 FS
  – Water Run – Deep to Shallow, around, Shallow to Deep
  – 50 FS ]

Swim Down:  300m