Noosa – Race Prep WK 1/4 – Tuesday

Borden Noon – Long Aerobic Session

Warm Up:  500m

EN-1 / Kick:  1400 / 200

• 2 x 50 FS Fins Kick on 1:30
• 300 FS Fins on 5:00
• 300 FS Pull on 5:00
• 300 FS on 5:00
• 2 x 50 BK Fins Kick on 1:30
• 5 x 100 BK on 2:00

EN-2:  500m

• 4 x [100 FS, crisscross pool run]
• 100 FS
• 100 recovery

EN-3:  300

• 200 FS on 3:00, swim 2:50 (act:  2:49)
• 100 FS Strong (act:  1:23)
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15
• 2 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy on 2:15
• 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200