Noosa 1500 – Specifics WK 2/9 – Monday

IM / BK Mix – shifted to a needed Recovery session

Warm Up:  550

Kick:  400 (50 recov)

• 8 x 50 Kick Fins on 1:00 (4x FS, 4x BK)
• 50 easy

EN-1:  1000   (50 Recov)

• 200 BK on 4:00, swim 2:30
• 3  x 100 BK on 2:00, swim 1:39
• 5 x 100 IM on 2:00, swim 1:39
• 200 FS Pull
• 3 x 100 FS Pull
• 50 easy

EN-2:  600  (100 Recov)

• 4 x 100 FS on 1;40, swim 1:25
  and on pace, straight into
  
• 200 FS, swim no slower than 2:55
• 100 easy

EN-3:  300 (100 Recovery)

• 6 x 50 FS on 50 sec, swim 40
• 100 easy

LAP:  300  (150 Recov)

• 4 x (50 FS Fast, 25 easy) on 1:45
• 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Work 2850 + WU/SD 750 = 3600