Noosa 2024 – 17 Weeks Out – Gen Prep (Mon)

Warm Up: 700m

• 200 warm up
• 4×50 kick desc 1-4
• 2×150 build @30s rest

Main Set: 2800m (200m Recov)

• 8 x 50 FS on 1:00, desc 1-4, 5-8
• 4 x 100 FS cruise on 1:50, swim 1:32
• 100 easy
  
• 200 Strong on 3:45 … first sub-3min since the mtns
• 4 x 50 FS Fast on 55
• 2 x 100 as {2x 25 Fast, 25 easy} on 1:50
• 100 easy

• 4 2 x 150 FS Pull Build by 50 on 2:30
• 4 1 x 50 FS Fast on 55
• 2 x 300 as {3x 50 FS, 50 BK} on 5:45

Swim Down: 200
Total: 3900m