Noosa – Race Prep WK 2/4 – Tuesday

Borden Noon – Aerobic Session

Warm Up:  600m

EN-1:  1200m / Kick:  300

• 2 x 200 FS Pull on 3:15, swim 3:00
• 2 x 50 Fin Kick
• 2 x 200 FS Fins on 3:15, swim 3:00
• 2 x 50 Fin Kick
• 2 x 200 FS on 3:15, swim 3:00
• 2 x 50 Fin Kick

Recovery:  300m

• 200 BK Fins
• 100 BK

LAP:  150m

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

Power:  50m

• 2 x (50 FS – wade pool criss-cross – 50 FS)
  2:25 and 2:20

Swim Down:  300m