Noosa – Race Prep – WK 1/4 Thursday

Borden Noon – Aerobic session … after two days off to try to reverse being Over-Trained

Warm Up:  600m

EN-1 / Kick:  1600 / 300m

• 400 FS Pull with Paddles on 30 sec
• 2 x 50 Kick on 15 sec
• 400 FS on 30 sec
• 2 x 50 Fin Kick on 15 sec
• 2 x 200 FS on 3:30, swim 3:00+
• 2 x 50 Kick on 15 sec
• 8 x 50 FS on 1:15,  use Temp Pro to dial in Stroke Rate
  Stroke Rates:
  68 – 42.2 20.3 + 22  SW
  68 – 41.2 20.6 + 20.5  SW
  70 – 40.0 20.2 + 19.8  SW
  ** 72 – 39.5 18.8 + 20.7  SW 30 Strokes 21
  ** 74 – 38.9 19.5+ 19.4  SW 30 S 21
  ** 76 – 38.8 19.1 + 19.7  SW 30 S 21
  78 – 39.5 19.6 + 19.9
  80

Recovery:  300m

• 150 BK Fins
• 150 BK

LAP:  200m

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

Power:  100m

• 4 x mid-pool to wall Blast from float
• 50 swim, wade pool loop with criss-cross, 50 swim

Swim Down:  300m