Noosa 1500 – Specifics WK 4/9 – Friday

Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  400 / 1200  (50 Recov)

• 100 FS Kick on 20 sec
• 2 x 50 FS Kick on 15
  –
• 2 x 200 FS Fins / Paddles on 3:15
  –
• 100 BK Kick on 20 sec
• 2 x 50 BK Kick on 15
  –
• 4 x 200 FS on 3:30, swim 3:00 – 3:05
  (2x Pull with Paddles, 2x full stoke)
  –
• 100 easy

EN-2:  500  (100 Recov)

• 5 x 100 FS on 1:40, swim 1:26 – 1:28 (sight every 7 cycles)
  act:  1:28, 1:28, 1:26, 1:27, 1:26
  
• 100 easy

EN-3:  300  (100 Recov)

• 3 x 100 FS on 1:35, swim 1:25 or under
  act:  1:23, 1:24, 1:22
  
• 100 easy

LAP:  200

• 4 x (50 FS fast, long stroke) on 1:15

Swim Down:  200

Work 3200 + WU/SD 750 = 3800