Noosa 1500 – Race Prep WK 5/5 – Thursday 17-Oct

14 Days Out – Taper Start

Brisbane Springwood Pool LCM – mixed session

Warm Up:  800

Recovery:  400

• 400 FS with every 4th length BK

EN-1:  800 (50 recov)

• 4 x 100 FS Pull on 1:45, swim 1:29
• 100 BK on 2:00, swim 1:45
• 2 x 200 FS on 3:30, swim 3:05+
• 100 BK swim 1:45
• 50 easy

EN-2:  400 300 (100 recov)

• 8 6 x 50 on 1:00, swim 41-42sec
• 100 recovery

Kick:  300 200 (100 recov)

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

LAP:  300 (200 recov)

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

Swim Down:  200