Noosa – Gen Aerobic WK 6/7 – Thursday

Borden Noon

Warm Up:  500m

EN-1:  2000m

• 50 FS kick
• 2 x 300 FS on 5:00, swim 4:35
• 100 BK on 2:00, swim 1:45
• 50 FS Kick
• 3 x 200 FS on 3:30, swim 3:00
• 100 BK on 2:00, swim 1:45
• 50 FS Kick
• 6 x 100 FS on 1:45, swim 1:28
• 100 BK

LAP:  200m

• 4 2 x (
  – 50 FS Fast on 1:00
  – 2 x 50 BK on 1:00 )
• 100 recovery

EN-3:  400m

• 4 x 100 FS on 1:40, swim fastest avg

Swim Down:  200m