Noosa 1500 – Race Prep WK 5/5 – Friday 18-Oct

Brisbane Commonwealth Games Pool – Race Pace Main set for 1500

Warm Up:  800

EN-1:  800 (200 Recov)

• 200 FS Pull on 3:30, swim <3:05  (act:  3:03)
• 2 x 100 FS Pull on 1:45, swim 1:29  (act:  1:30, 1:31)
• 200 FS on 3:30, swim <3:05   (act:  3:17 … awful)
• 2 x 100 FS on 1:45, swim 1:29  (act:  1:35, 1:36)
• 200 Recovery

Race Pace:  1500 (200 Recov)

• deck walk, 50m Sprint, go on next colour top
• 3 x 500 FS on 8:00, swim 7:30 swim RP, on 30 sec rest
  #1 7:54
  #2 8:02
  #3 8:01
  Tough Swimming … factors 48hrs into 14hr time change, LCM vs SC
  swimming 1:36/100m at this point
  
• 200 Recov mix FS/BK

LAP:  300  (200 Recovery)

• 4 x (50 FS Fast 17/18, 50 FS Recovery) on 2:15
• 2 x (deck walk 55m, 50 FS sprint with sighting) continuous

Swim Down:  200  450