Noosa – Race Prep WK 1/4 – Thursday

Borden Noon – Long Aerobic Session

Warm Up:  500m

EN-1 / Kick:  1400 / 200

• 4 x 50 Kick on 1:30
• 400 FS Fins on 6:30
• 200 FS Pull on 5:00
• 200 BK on 4:00
• 3 x 200  on 3:15

EN-2:  500m

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

EN-3:  300

• 3 x 100 FS Strong on 1:35
• 100 recovery

LAP:  250

• 5 2 x (50 Fast, 50 easy) on 2:15
  3x BK, 2x FS

Swim Down:  200