Noosa 1500 – Specifics WK 4/9 – Wednesday

Borden Noon – IM/BK mix for base aerobic

Warm Up:  500

Kick:  400 (50 recov)

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

EN-1:  1200   (50 Recov)

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

EN-2:  500  (100 Recov)

  • 300 FS on 5:00, swim 4:30  act:  4:30
  • 200 FS on 3:15, swim 2:55   act:  2:55
  • 100 easy

LAP:  300  (150 Recov)

  • 4 x (50 FS Fast, 25 easy) on 1:30
  • 4 x (25 FS Fast, 25 easy) on 1:15

Swim Down :  200

Work 2800 + WU/SD 750 = 3550

This entry was posted in Workouts. Bookmark the permalink.