Noosa – Race Prep WK 2/4 – Wednesday

Borden Noon – Pacing Session

Warm Up:  600m

EN-1:  600m

• 200 FS Pull
• 200 BK
• 200 FS-IM

EN-2 FS PACING: 1050m

• 50    on 1:00,   swim 0:43 (act 41)
• 100 on 2:00,   swim 1:26 (act 1:27)
• 200 on 4:00,   swim 2:52 (act 2:53)
• 300 on 6:00,   swim 4:18 (act 4:15)
• 400,                  swim 5:44 (act 5:43)

Recovery:  300m

• 200 BK Fins
• 100 BK

LAP:  200m

• 2 x (50 FS Sprint, 50 easy)
• 4 x (25 FS Sprint, 25 easy)

Power:  50m

• 50 FS, wade pool run, 50 FS … 2:29

Swim Down:  300m