Noosa 1500 – Race Prep WK 4/5 – Friday 11-Oct

Borden – Recovery Swim

Warm Up:  800

Recovery:  400

  • 400 FS Fins/Paddles with Every 4th Length BK

EN-1:  500

  • 3 x 100 FS Pull on 1:45, swim 1:30  (1:31.7, 1:34.7, 1:36.1 … awful)
  • 4 x 50 FS Pull on 1:00, swim 42  (46.0, 46.5, 46.3, 46.8 … awful)

Kick:  400

  • 3 x 100 FS Kick
  • 2 x 50 BK Kick
  • 50 easy

LAP:  300

  • 2 x 50 FS Fast on 1:15  (40.7, 40.4)
  • 2 x (50 FS Fast, 25 FS Recovery)  Continuous
  • 50 easy
  • 4 x (35m Walk to Deep end, 25 sprint back) Continuous

Swim Down:  200

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