Noosa – Race Prep WK 2/4 – Friday

Recovery 1/2 week … reduced volume to 60%

Warm Up:  600m

EN-1:  500m

• 3 x 100 FS Pull on 1:45
• 2 x 10 FS on 1:45

Race Pace:  500m

• Wade through
• 200 FS Strong on 3:00, swim 2:50 (act:  2:50)
• 300 FS Strong, swim 4:20 (act:  4:16)
• Wade through and around

Recovery:  300

• 200 BK Fins
• 100 BK

LAP:  150m

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

Power:  50m

• 50 FS, wade through loop, 50 FS

Swim Down:  300m