Noosa 1500 – Specifics WK 5/9 – Monday

Collingwood Noon

Warm Up:  500

Kick:  450 (50 recov)

• 2 x 100 Fin Kick on 2:00
• 5 x 50 Fin Kick on 1:00

EN-1:  1100   (100 Recov)

• 200 BK on 4:00, swim <3:30
• 4 x 100 BK on 2:00, swim 1:40
• 5 x 100 IM on 2:00, swim 1:40
• 100 easy

EN-2:  600  (100 Recov)

• 3 x 200 FS, on 3:15 swim 3:00
  #1 at 64 Strokes/min
  #2 at 65 Strokes/min
  #3 at 66 Strokes/min
  
• 100 easy

LAP:  350  (200 Recov)

• 5 x (50 FS Fast on 1:15, swim <40)
  act:  38, 38, 37, 37, 36
• 100 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 … all swim 17

Swim Down :  200

Work 2900 + WU/SD 700 = 3600