Noosa – Specifics WK 1/10 – Wednesday

Borden Noon

Warm Up:  500m

EN-1/Kick:  800 / 300

• 2 x 50 FS Kick on 1:30
• 2 x 100 FS Pull on 1:45
• 2 x 50 BK Kick on 1:30
• 2 x 100 BK on 2:00
• 2 x 50 FS Kick on 1:30
• 6 x 50 IM sequence on 1:05

EN-2:  350

• 7 x 50 FS on 1:00, swim 40-42
• 50 easy

EN-3:  500

• 300 FS Fast on 5:00, swim <4:25 (act:  4:19)
• 100 FS Fast on 1:45, swim <1:25  (act:  1:22)
• 2 x 50 FS Fast on 1:00, swim <40  (act:  39, 39)
• 100 easy

LAP:  600 150

• 4 x (50 FS fast on 1:00, 25 easy on 1:00)
• 4 x (50 BK fast on 1:00, 25 easy on 1:00)
• 8 6 x (25 Fast, 25 easy) on 1:30 (FL-BK-FS Build, FL-BK-FS full)

Swim Down:  200m