Noosa 2023 – 13 WKs out – Tuesday

200 warm-up

4×50 as 1 drill/1swim @ 20s rest

4×25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s

4×100 swim as 75 smooth/25 fast @ 1:45/2:00

Main:

400 free negative split @ 7:00/8:00

8×50 as Pace₄₀₀ @ 55/1:05

400 free negative split @ 7:00/8:00

4×100 Pace₈₀₀ @ 1:50/2:00

400 free negative split @ 7:00/8:00

2×150 Pace₁₅₀₀ @ 2:15/2:30

200 cool down

TOTAL: 3400m