Name: Playbook - Brent Hayden - Aerobic Burn / 3000m
Uploaded: 2023-09-29T06:34:01.948Z
Duration: 75 min
Description: Aerobic Burn / 3000m

Distance: 3000

Warm Up
500m (Fins Optional) as
  *100 Swim (choice)
  *100 Kick
  *50 Single Arm (25 R, 25 L)
  *Repeat

Main
12 x 50 Pull on :10 RI
  *Paddles and Snorkel
  *140 - 150 HR

50m EZ

4 x 75m Kick on :20 RT
  *50m Smooth, 25m Strong

50m EZ

8 x 50m Spin IM on :25 RT
  1. Fly, Back
  2. Back, Breast
  3. Breast, Free
  4. Free, Fly

8 x 100m on :20 RT
  *Odds: 50 K, 50 Sw
  *Evens: 50 Sw, 50 K
  *130 - 140 HR

Swim Down
300m as
  *100 Pull
  *100 Kick
  *100 Swim
  *rest as needed. Aim to finish with HR below 110 BPM.

Distance: 2200

Warm Up
500m (Fins Optional) as
  *100 Swim (choice)
  *100 Kick
  *50 Single Arm (25 R, 25 L)
  *Repeat

Main
12 x 50 Pull on :10 RI
  *Paddles and Snorkel
  *140 - 150 HR

50m EZ

4 x 75m Kick on :20 RT
  *50m Smooth, 25m Strong

50m EZ

8 x 50m Spin IM on :25 RT
  1. Fly, Back
  2. Back, Breast
  3. Breast, Free
  4. Free, Fly

8 x 100m on :20 RT
  *Odds: 50 K, 50 Sw
  *Evens: 50 Sw, 50 K
  *130 - 140 HR

Swim Down
300m as
  *100 Pull
  *100 Kick
  *100 Swim
  *rest as needed. Aim to finish with HR below 110 BPM.

Aerobic Burn / 3000m

Kick & Pull / 3350m

Speed / Broken 100's / 3000m

Endurance / 3600m

Speed / 3200m

Endurance / 3250m

Kick & Pull Focus / 3200m

Speed / 3000m

Kick & Pull / 3200m

Endurance / 3450m

Speed / 3300m

HIIT / 3000m

I could really feel my lats engaged, which I have been having trouble doing, so that's good

Joseph

Kick & Pull / 3150m

Endurance / 3900m

I have done this workout several times. Nice work out

Curtis Brooks

Aerobic Capacity / 3400m - 3600m

Speed Endurance / 3200 - 3400m

Aerobic Burn / 3250m

Endurance / 3700m

Endurance / 4000m

Speed / 3350m

Endurance / 3300m

Aerobic Burn / 3000m

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