Noosa – Gen Aerobic WK 4/5 – Friday

Borden Noon

Warm Up:  500m

EN-1 / Kick: 1500 / 500m

• 2 x 100 Fin Kick on 2:15
• 4 x 50 Fin Kick on 1:00
• 5 x 100 FS Pull on 1:45, swim 1:28
• 4 x 100 BK on 2:00, swim 1:45
• 6 x 100 FS on 1:45, swim 1:28

EN-2:  350m

• 7 x 50 FS on 55, swim 42
• 100 recovery

LAP:  500 / 400

• 6 2 x (50 Fast, 50 easy) 2:15
• 8 2 x (25 Fast, 25 easy) on 1:30

Swim Down:  200m