Noosa 1500 – Specifics WK 9/9 – Friday

Borden Noon – Recovery Week – FS Session

Warm Up:  500

EN-1:  900

• 200 FS Fins/Paddles on 20 sec rest
• 2 x 200 FS Pull on 3:30, swim 3:10
• 3 x 100 FS on 1:45, swim 1:35

EN-2:  600  (100 Recov)

• 4 x 50 FS on 1:00, swim 44
  17/18 strokes for each … 44 down to 42 … GOOD
  
• 2 x 100 FS on 1:45, swim 1:30
  17/18/18/18 and 17/18/19/18 … 1:29, 1:29 … GOOD
  
• 200 FS swim 3:00
  Strokes {17, 18, 19, 19, 19, 19} for 2:56 … GOOD
  
• 100 easy

Race-Pace:  300  (100 Recov)

• 300 FS for time, aim for 18 stroke/length avg <4:30
  Strokes {17, 18, 19 … 19} for 4:23 … GOOD … work on holding 18 strokes ??
  
• 100 easy

FIN Kick:  400

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

LAP:  200  (150 Recov)

• 4 2 x (50 FS Fast, 50 easy) on 20 sec
  swim 17/18 in 17 sec

Swim Down :  200

Work 1950 + WU/SD 700 = 2650