Noosa 1500 – Race Prep WK 3/5 – Monday

Race Prep Phase – Recovery week  (22% Drop in Total Volume)

Borden Noon

Warm Up:  800

EN-1:  800 (50 recov)

  • 3 x 100 FS Pull on 1:45, swim 1:30
  • 200 BK on 4:00
  • 200 FS on 3:30
  • 100 FS on 1:45, swim 1:30
  • 50 easy

EN-2:  300 (100 recov)

  • 3 x 100 FS on 1:40, swim 1:26 with sighting once/length
  • 100 recovery

Kick:  300 (100 recov)

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

LAP:  250 (50 recov)

  • 2 x 50 Fast on 1:15
  • 1 x (50 Fast, 50 easy) continuous
  • 4 x (35 Deck Walk, 25 FS Sprint) continuous

Swim Down:  200

This entry was posted in Workouts. Bookmark the permalink.