Noosa – Scramble Back – 8 WKs Out – Thursday

Allandale – long FS session if not too crowded

Warm Up:  500m

Kick:  250

  • 3 x 50 FS Kick on 1:30
  • 2 x 50 BK Kick on 1:30
  • 50 easy

EN-1:  1500

  • 300 FS fins on 5:00, swim 4:25
  • 200 BK fins on 3:15, swim ~2:55
  • 300 FS Pull Paddles on 5:00, swim ~4:30
  • 200 FS Pull on 3:15, swim ~3:00
  • 300 FS on 5:00, swim 4:30
  • 200 FS, swim 3:00
  • 100 BK recovery

EN-2:  600

  • 6 x 100 FS on 1:45, swim 1:25
  • 100 BK recovery

LAP:  200

  • 4 x (50 FS Fast) on 1:30  min stroke, max speed

Swim Down:  200m

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