Noosa 2023 – 16 WKs out – Tuesday

200 warm-up

100 kick (75 easy/25 strong)

200 Drill/swim by 50

6 x 50 25 fast/25 easy @ 1:10/1:20

100 easy

Main Set: *best average for all (Don_goal = <2:50 & <1:23)

• 6 x 200 swim @ 3:45/4:00
  
• 100 easy @ 3:00
  
• 8 x 100 swim @ 1:50/2:00
  *best average for all (Don_goal = <2:50 & <1:23)

200 cool down

TOTAL: 3200m