Name: Playbook - Brent Hayden - Aerobic Capacity / 3400m - 3600m
Uploaded: 2023-07-25T04:49:27.724Z
Duration: 90 min
Description: Aerobic Capacity / 3400m - 3600m

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

Main
6 x 200m on :20 RT as
  *50m Kick, 100m Free, 50m Kick
    *1 - 2: Hold 130 - 140 HR
    *3: Hold 140 - 150 HR
    *Repeat (take up to extra 30 between rounds if needed)

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

10 x 100m Free on :20 RI
  *1 - 4: 2 beat kick
  *5: 4 beat kick
  *Repeat

8 - 12 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 / 3400m - 3600m

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

Aerobic Capacity / 3400m - 3600m

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