Noosa 1500 – Specifics WK 1/9 – Thursday

IM / BK Mix – Start of the Specifics Phase

Warm Up:  550

Kick:  400 (50 recov)

  • 100 BK Fins on 1:45
  • 2 x 50 BK Fins on 1:00
  • 100 FS Fins on 2:00
  • 2 x 50 FS Fins on 1:00
  • 50 easy

EN-1:  1000   (50 Recov)

  • 5  x 100 BK on 2:00, swim 1:38
  • 5 x 100 IM on 2:00
  • 50 easy

EN-2:  500  (50 Recov)

  • 5 x 100 FS on 1;40, swim 1:25
  • 50 easy

EN-3:  200 (100 Recovery)

  • 2 x 100 FS on 1:35, swim 1:25
  • 100 easy

LAP:  300  (150 Recov)

  • 6 x (50 FS Fast, 25 easy) on 15 sec

Swim Down :  200

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