Noosa 1500 – Race Prep WK 5/5 – Monday 14-Oct

Early  morning session Wasaga Y

Borden Noon – 5th and final Week of Race Prep

Warm Up:  800

EN-1:  8000 (50 recov)
— full set on pace time … no additional rest —

  • 3 x 100 FS Pull on 1:45, swim 1:29
  • 100 BK on 2:00, swim 1:45
  • 3 x 100 FS on 1:45, swim 1:29
  • 100 BK swim 1:45
  • 50 easy

EN-2:  300 (100 recov)

  • 6 x 50 on 55sec, swim 41-42sec
  • 100 recovery

Kick:  400 (100 recov)

  • 2 x 100 FS Fins Kick
  • 2 x 50 BK Fins Kick
  • 50 recovery

LAP:  300 (200 recov)

  • 2 x 50 Fast on 1:15
  • 2 x (50 Fast, 25 easy) continuous
  • 4 x (35m deck walk, 25m FS Sprint with sighting) continuous

Swim Down:  200

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