Noosa – Gen Aerobic WK 3/5 – Wednesday

Borden Noon

Warm Up:  500m

EN-1 / Kick: 1000 / 400m

• 3 x 50 Kick on 1:30
• 3 x 100 BK Swim on 2:00
• 3 x 50 Kick on 1:30
• 3 x 100 IM on 2:00
• 2 x 50 Kick on 1:30
• 4 x 100 FS on 1:45, swim 1:28

EN-2:  300m / 100 Recovery

• 3 x 100 FS on 1:40, swim 1:25-1:26
• 100 recovery

EN-3:  500m / 200 recovery

• 3 x 100 FS on 1:45, swim 1:20 or under (act:  1:20, 1:21, 1:22)
• 4 x 50 FS on 1:00, swim 38 or under (act:  38, 39, 39, 38)
• 200 50 recovery

LAP:  300 / 300 recovery

• 3 x (50 Fast, 50 Easy)
• 6 2 x (25 Fast, 25 easy) on 1:30 4x FS, 2x BK

Swim Down:  200m