Noosa – Specifics WK 8/9 – Thursday

Borden Noon – easy ‘recovery’ swim before 2.5km race Sat & Sprint Swim/Bike Sun

Warm Up:  500m

EN-1/Kick: 1000/250

• 2 x 50 BK Fin Kick on 1:00
• 200 BK Fins on 4:00
• 3 x 100 BK on 2:00
• 3 x 50 FS Fin Kick on 1:00
• 200 IM on 4:00
• 3 x 100 IM on 2:00
• 100 BK recovery

EN-2:  400m

• 200 FS on 3:15, swim 2:55
• 2 x 100 FS on 1:40, swim 1:25
• 100 BK recovery

LAP:  200m

• 2 x 50 FS on 1:30, min strokes, min time
• 100 easy
• 4 x (25 Fast, 25 easy) on 1:30

Swim Down:  400m