Noosa – Gen Aerobic WK 6/7 – Friday

Collingwood 7am

Warm Up:  500m

EN-1 / Kick:  700 / 350

• 3 x 50 FS Kick on 1:30
• 3 x 100 FS on 1:45, swim 1:28
• 3 x 50 BK Kick on 1:20
• 3 x 100 BK on 2:00, swim 1:40
• 50 BR Kick
• 100 IM
• 50 easy

EN-2:  400

• 4 x 100 IM on 2:00
• 50 easy

EN-3:  400m

• 4 x 100 FS on 1:40, swim < 1:25 (1:22-1:24)
• 100 BK recovery

EN-3:  300

• 3 x 100 FS on 1:35, swim <1:25 (1:22, 1:24, 1:23)
• 100 BK recovery

LAP / LAP Kick / Power:  200 / 100 / 100

• 4 x (50 FS on 1:30, swim 35, Count Strokes)
• 50 easy
• 4 x (25 Sprint Kick, 25 easy back)
• 50 easy
• 8 x Blast Start + Breakout

Swim Down:  200m