Noosa – Specifics WK 2/10 – Monday

Borden Noon

Warm Up:  500m

EN-1 / Kick: 1600 / 350m

• 2 x 100 Fin Kick on 2:15
• 400 FS Fins every 4th BK
• 400 BK Fins, every 4th FS
• 3 x 50 Fin Kick on 1:00
• 600 FS Pull – first 300 with Paddles/Snorkel, second without
• 200 BK

EN-2: 500m (50 Recovery)

• 2 x 200 FS on 3:30swim <3:00 (act:  3:00, 2:58)
• 100 FS, swim 1:26
• 50 easy

LAP:  100 / 150 recovery

• 4 x (25 Fast, 25 easy) on 1:15

EN-2/EN-3:  400 / 100

• 4 1 x 100 FS on 1:40, swim 1:26 (act:  1:22)
• 1 x 100 FS, swim 1:20 (act:  1:18)

Swim Down:  200m