Noosa 2022 Prep – 4 Weeks Out – Thursday

Borden Noon – an A.K. Session

200 warm-up

4 x 75 50 drill/25 swim @ 30s rest

3 x 100 @ 20s rest descending 1-3

4 x 50 @ pace @ 1:10

–          Get the feel of your pacing for main set

Main Set:

• 20 x 100 @ 400m or 800m pace + 20s
  DON:  20 x 100 FS on 1:45, swim 1:22
  Hold 400m or 800m pace to failure rest 1 full 100 then continue to 20

  That didn’t pan out … was dying and off pace early.
  Did 7, then easy 100
  Then 5 x 100 with lots of rest, to ensure hitting 1:22

200 cool down

TOTAL: 3200m