Noosa 1500 – Specifics WK 2/9 – Wednesday

FS Focus

Warm Up:  550m

Kick / EN-1:  300 / 700  (50 Recov)

• 100 FS Kick on 20 sec
• 50 FS Kick
• 400 FS Fins / Paddles
• 100 BK Kick on 20 sec
• 50 BK Kick
• 200 FS Pull / Paddles on 3:30, swim 3:00
• 100 FS Pull / Paddles, swim 1:30
• 50 easy

EN-2:  800  (100 Recov)

• 8 x 100 FS on 1:40, swim 1:28
  (act:  1:29, 1:29, 1:29, 1:28, 1:26, 1:26, 1:25, 1:24)
  
• 100 easy

EN-3:  400  (100 Recov)

• 4 x 100 FS on 1:35, swim 1:25
  (act:  1:23, 1:23, 1:24, 1:21)
  
• 100 easy

LAP:  200 / 200 Recov

• 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time
  descended to 23 strokes, 30 sec

Swim Down:  200

Work 2800 + WU/SD 750 = 3550