Noosa – Gen Aerobic WK 1/5 – Wednesday

Borden Noon- Possibly with Swim/Bike first

No Warm Up

500 Swim:  7:32

T1:  2:23

Bike 15km:  31:46  with 28.3kph avg, 61.7 Max

Approx 500m swim down

Warm Up:  500m

Recov:  300

• 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim)

EN-1/Kick:  1200 / 300

• 3 x 50 Fin Kick on 1:00
• 3 x 200 FS (Fins, Pull, Swim) on 3:30
• 100 BK on 2:00, swim 1:45
• 3 x 50 Fin Kick on 1:00
• 4 x 100 FS on 1:40, swim 1:28
• 100 BK, swim 1:45

LAP:  200 / 200 recov

• 2 x (50 Fast, 50 easy)
• 4 x (25 Fast, 25 easy)

Swim Down:  200m