Noosa 1500 – Gen Prep WK 3/7 – Friday

Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1100  (100 Recov)

  • 3 x 50 FS Kick on 1:25
  • 6 x 100 FS Fins / Paddles on 15 sec rest (swim 1:15, go 1:30)   (act:  1:14 – 1:15, ALL going on 1:30)
  • 50 easy
  • 3 x 50 BK Kick on 1:20
  • 5 x 100 FS Pull / Paddles on 15 sec rest (swim <1:30, go 1:45)  (act:  1:24, 1:24, 1:23, 1:23, 1:22  ALL going on 1:40)
  • 50 easy

EN-2:  500 / 50 Recov

  • 3 x 100 FS on 1:45, swim 1:25  (act:  1:24, 1:24, 1:24)
    directly to:
  • 200 FS   (act: 2:48)
  • 50 easy

LAP:  200 / 200 Recov

  • 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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