Name: Playbook - Brent Hayden - Aerobic Capacity / 2600 - 2800m
Uploaded: 2023-07-31T15:40:58.865Z
Duration: 60 min
Description: Aerobic Capacity / 2600 - 2800m

Distance: 2600 - 2800m

Warm Up
300m as (Fins Optional)
  *75m Free
  *50m Back
  *25m Sculling (light kick)
  *Repeat

Main
4 x 200m on :20 RT
  *1 - 3: Hold 130 - 140 HR
  *4: Hold 140 - 150 HR
  *50m Kick, 100m Free, 50m Kick

4 x 75m Spin IM on :20 RT
  1: Fly, Bk, Br
  2: Bk, Br, Fr
  3: Br, Fr, Fly
  4. Fr, Fly, Bk

8 x 100m Free on :20 RT
  *1 - 3: 2 beat kick
  *4: 4 beat kick
  *Repeat

4 or 8 x 50m Free on :10 RT
  *Hold 140 - 150 HR
  *Max Speed (within HR), Min Strokes

Cool Down
200m Choice
  *Check HR is below 110. If not, do an extra 100m.

Warm Up
300m as (Fins Optional)
  *75m Free
  *50m Back
  *25m Sculling (light kick)
  *Repeat

Main
4 x 200m on :20 RT
  *1 - 3: Hold 130 - 140 HR
  *4: Hold 140 - 150 HR
  *50m Kick, 100m Free, 50m Kick

4 x 75m Spin IM on :20 RT
  1: Fly, Bk, Br
  2: Bk, Br, Fr
  3: Br, Fr, Fly
  4. Fr, Fly, Bk

8 x 100m Free on :20 RT
  *1 - 3: 2 beat kick
  *4: 4 beat kick
  *Repeat

4 or 8 x 50m Free on :10 RT
  *Hold 140 - 150 HR
  *Max Speed (within HR), Min Strokes

Cool Down
200m Choice
  *Check HR is below 110. If not, do an extra 100m.

Aerobic Capacity

Aerobic Capacity / 2600 - 2800m

Speed / 2550m

Curtis Brooks

Endurance / 2750m

Just move! / 2200m

Kick, Pull & IM / 2100m

Endurance / Ladder & Technique / 2800m

Kick Speed & Pull Power / 2250m

Speed / 2200m

Endurance / 2700m

Kick & Pull / 2350m

Speed / 2700m

Aerobic Capacity / 2600 - 2800m

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