Noosa 1500 – Specifics WK 1/9 – Friday

FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1100  (100 Recov)

  • 3 x 50 FS Kick on 1:30
  • 3 x 200 FS Fins / Paddles on 30 sec
  • 50 easy
  • 3 x 50 BK Kick on 1:20
  • 300 FS Pull / Paddles on 30
  • 200 FS Pull / Paddles on 20
  • 50 easy

EN-2:  600  (100 Recov)

  • 3 x 200 FS on 3:30, swim 3:00  (act:  3:05, 2:55, 2:49)
  • 100 easy

EN-3:  300  (100 Recov)

  • 2 x 150 FS on 15 sec  (act:  2:05, 2:03)
  • 100 easy

LAP:  250 / 200 Recov

  • 5x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

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