Noosa 1500 – Specifics WK 6/9 – Friday

FS Focus Session

Warm Up:  500m

Kick:  350 (50 recov)

  • 2 x 100 Kick (1x FS, 1x BK)
  • 3 x 50 Kick (2x FS, 1x BK)
  • 50 easy

EN-1:  900  (100 Recov)

  • 200 FS Fins / Paddles on 3:00, swim 2:45
  • 100 FS Fins / Paddles on 1:30, swim 1:15
  • 200 FS Pull / Paddles on 3:15, swim 3:00
  • 100 FS Pull / Paddles on 1:45, swim 1:29
  • 200 FS,  swim 3:04 on 3:20
  • 100 FS, swim 1:30
  • 100 easy

EN-2:  700  (100 Recov)

  • 3 x 200 FS on 3:15, swim 3:00
  • 100 FS, swim <1:25
  • 100 easy

LAP:  250 / 300 Recov

  • 5 x (50 FS on 1:15,  descend from 40sec)

Swim Down:  200

Work 2500 + WU/SD 700 = 3200

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