Noosa 2022 Prep – 7 Weeks Out – Thursday

Borden – AK Session

100 swim/100 kick warm up

8 x 50 drill as 1 fists/1 DPS @ 20s rest

4 x 50 single arm @ 20s rest

 

8 x 100 swim

  • odd @ 1:45 fast underwater kicks off each wall
  • even @ 2:00 breathing every 5 (flip turn counts as 1 stroke)

 

6 x 200 swim as pace times A, B, C or D

  • A: 3 @ 3:20 / 2 @ 3:10 / 1 @ 3:00
  • B: 3 @ 3:45 / 2 @ 3:35 / 1 @ 3:25
  • C: 3 @ 4:00 / 2 @ 3:50 / 1 @ 3:40
  • D: 3 @ 4:20 / 2 @ 4:10 / 1 @ 4:00
  • DONS:  3 @ 3:15, 2 @ 3:05, 1 @ 2:55
    Actual:  3:03, 3:04, 3:03   2:57, 3:01    2:57

 

8 x 50 @ choice at :45/:50/1:00/1:10

  • Swim strong, hold pace and make pace time, should get little rest hereActual aiming for @ 45:  Touch and goes on 46, 2 on 47 … tough … should swim 40

 

100 cool down easy

TOTAL: 3300m

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