Noosa 1500 – Race Prep WK 4/5 – Thursday 10-Oct

Borden Noon

Warm Up:  800

EN-1:  800 (200 Recov)

  • 200 FS Pull on 3:30, swim <3:05
  • 2 x 100 FS Pull on 1:45, swim 1:29
  • 200 FS on 3:30, swim <3:05
  • 2 x 100 FS on 1:45, swim 1:29
  • 200 Recovery

Race Pace:  1500 (200 Recov)

  • deck walk, 25m Sprint, go on next colour top
  • 3 x 400 FS on 6:30, swim 6:00
  • 300 FS, swim <4:30
    deck walk, 25m Swim, one last out
    #1   400m – 6:08.8 
    (21.2sec rest)
    #2   400m – 6:07.6 
    (22.4sec rest)
    #3   400m – 6:07.4 
    (22.6 sec rest)
    #4   300m – 4:32.6
    1500m Swim Time = 22:56
    Avg Pace = 1:31.7

  • 200 Recov mix FS/BK

LAP:  200  (200 Recovery)

  • 2 x (50 FS Fast 17/18, 50 FS Recovery) on 2:15
  • 4 x (deck walk 35m, 25 FS sprint with sighting) continuous

Swim Down:  200

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